{"id":8327,"date":"2022-08-30T17:25:07","date_gmt":"2022-08-30T16:25:07","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8327"},"modified":"2023-10-20T15:59:38","modified_gmt":"2023-10-20T14:59:38","slug":"intermediate-half-marathon-training-plan","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/intermediate-half-marathon-training-plan\/","title":{"rendered":"Intermediate half marathon training plan: Week by week plan + printable"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:177.77777777778%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>If you&rsquo;re looking to run a great first half marathon or simply looking to improve your existing half marathon time, then this training plan has got you covered!<\/p>\n\n\n\n<p>Training for a half marathon can be gruelling, but with the right support and mindset, it is achievable.<\/p>\n\n\n\n<p>The intermediate half marathon training plan is this guide is designed to get you running a faster half marathon by the end of the 12 weeks.<\/p>\n\n\n\n<p>It will also help you become a healthier and stronger runner. <\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7496388\/\" target=\"_blank\" rel=\"noopener\">2020 study<\/a>, preparing for a half marathon with a high volume of training and long endurance runs associates with faster finish times.<\/p>\n\n\n\n<p>And contrary to popular belief, higher training volumes do not correlate with an increased risk of injury.<\/p>\n\n\n\n<p>So with this in mind, what&rsquo;s the best way to train for a half marathon? <\/p>\n\n\n\n<p>In this plan we&rsquo;ll tell you exactly what you need to do week by week to train for a half marathon. <\/p>\n\n\n\n<p>We&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>How long is a half marathon?<\/li>\n\n\n\n<li>Are you ready to run a half marathon in 12 weeks?<\/li>\n\n\n\n<li>Is 12 weeks enough time to train for a half marathon?<\/li>\n\n\n\n<li>What&rsquo;s included in the intermediate half marathon training plan?<\/li>\n\n\n\n<li>4 tips for half marathon training<\/li>\n\n\n\n<li>12 week intermediate half marathon training plan: Week by week plan<\/li>\n\n\n\n<li>Half marathon training plan PDF<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-533x1024.png\" alt=\"intermediate half marathon training plan\" class=\"wp-image-12146\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"intermediate half marathon training plan\" class=\"wp-image-12146 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How long is a half marathon?<\/h2>\n\n\n\n<p>A half marathon is 13.1 miles. <\/p>\n\n\n\n<p>It is half the distance of a full marathon which is 26.2 miles.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-half-marathon-in-2-hours-or-less\/\">How to run a 2 hour half marathon<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Are you ready to run a half marathon in 12 weeks?<\/h2>\n\n\n\n<p>Yes! Training for a half marathon in 12 weeks is completely doable with the right mindset and training plan.<\/p>\n\n\n\n<p>The intermediate half marathon training plan in this guide is for you if:<\/p>\n\n\n\n<ul>\n<li>You have a very good base level of fitness and you&rsquo;re comfortable with running a minimum of three 3-6 mile runs per week and one long run per week. <\/li>\n\n\n\n<li>You&rsquo;ve run a half marathon before and you want to improve your half marathon finish time.<\/li>\n\n\n\n<li>You have time in your week to do the weekly runs. Training for a half marathon can be gruelling, especially during the winter months, but with the right mindset you&rsquo;ll get there.<\/li>\n<\/ul>\n\n\n\n<p>If you answered &lsquo;no&rsquo; to any of the questions above, then you may not be ready to complete an intermediate half marathon training plan.<\/p>\n\n\n\n<p>Check out our <a href=\"https:\/\/www.runwithcaroline.com\/run-a-half-marathon-in-12-weeks\/\" data-type=\"post\" data-id=\"5703\">beginner half marathon training plan<\/a> instead. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/training-for-a-half-marathon\/\" data-type=\"post\" data-id=\"13623\">Training for a half marathon? Here are 15 tips to make training easier<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Is 12 weeks enough time to train for a half marathon?<\/h2>\n\n\n\n<p>Yes! 12 weeks is more than enough to train for a half marathon. <\/p>\n\n\n\n<p>The intermediate half marathon training plan in this guide is split into 12 weeks. <\/p>\n\n\n\n<p>There are longer training plans on the market that are split across 14 or 16 weeks, but 12 weeks is the ideal amount of time to train for a half marathon.<\/p>\n\n\n\n<p>The training plan can be adapted if you need to repeat a week or miss a week due to illness or vacation.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-is-a-half-marathon\/\">How long is a half marathon? Training plan + 7 tips for race success<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-683x1024.png\" alt=\"intermediate half marathon training plan\" class=\"wp-image-8237\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-683x1024.png.webp\" alt=\"intermediate half marathon training plan\" class=\"wp-image-8237 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/how-long-does-it-take-to-run-a-mile-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What&rsquo;s included in the intermediate half marathon training plan?<\/h2>\n\n\n\n<p>The aim of this training plan is to get you running a faster half marathon by the end of the 12 weeks. <\/p>\n\n\n\n<p>If you&rsquo;ve already completed a half marathon, you may know that you have to be doing more than just long runs to increase your speed. <\/p>\n\n\n\n<p>The truth is, in order to run a faster half marathon, you need to be build your strength and speed as well as your <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">endurance and stamina<\/a>. <\/p>\n\n\n\n<p>This training plan includes the following runs and workouts each week:<\/p>\n\n\n\n<ul>\n<li>1-2 easy runs <\/li>\n\n\n\n<li>1 pace run (intermittent weeks)<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>1 speed training session (e.g. interval training and tempo running)<\/li>\n\n\n\n<li>1 cross training or strength training session<\/li>\n\n\n\n<li>1 rest day<\/li>\n<\/ul>\n\n\n\n<p>Here is a breakdown of each:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Easy run<\/strong><\/p>\n\n\n\n<p>An &lsquo;easy&rsquo; run is designed to be just that &ndash; easy! <\/p>\n\n\n\n<p>You should run at a conversational pace on an easy run, in other words you should be able to comfortably hold a conversation while you run without getting out of breath. <\/p>\n\n\n\n<p>80% of your training plan will be easy runs &ndash; as such they are the mainstay of any training plan.<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Long run<\/strong><\/p>\n\n\n\n<p>The key to any half marathon training plan is the long run. <\/p>\n\n\n\n<p>The long run will get progressively longer during the training plan, going from 5 miles in week 1 to 12 miles in week 11 before you complete your half marathon race in week 12. <\/p>\n\n\n\n<p>Aim to do your long run on a Sunday and run your long runs at an easy pace. <\/p>\n\n\n\n<p><strong>#3 Pace run<\/strong><\/p>\n\n\n\n<p>A &lsquo;pace&rsquo; run is a run at the pace that you expect to run the half marathon &ndash; in other words your race pace.<\/p>\n\n\n\n<p>Pace runs are designed to be challenging to get you used to running at a certain pace.<\/p>\n\n\n\n<p>So you will feel like you&rsquo;re being pushed out of your comfort zone on these runs. <\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Cross training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is considered &lsquo;dynamic rest&rsquo; and can include any aerobic activity such as swimming, cycling, walking, yoga &ndash; you get the picture! <\/p>\n\n\n\n<p>However, be careful not to over-exert yourself when doing cross training. <\/p>\n\n\n\n<p>In the plan, you can choose to do either cross training or strength training on the Monday &ndash; more on strength training below.<\/p>\n\n\n\n<p><strong>#5<\/strong> <strong>Strength training<\/strong><\/p>\n\n\n\n<p>Strength training has many benefits for runners, including better running form and reduced risk of injury. <\/p>\n\n\n\n<p>If you&rsquo;re new to strength training, then read my <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">strength training guide for runners<\/a> for tips and advice. <\/p>\n\n\n\n<p>Runners benefit from focussing on <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">bodyweight exercises<\/a> first, with the addition of light free weights and a high number of repetitions to begin with. <\/p>\n\n\n\n<p><strong>#6<\/strong> <strong>Speed training<\/strong><\/p>\n\n\n\n<p>Speed training is another essential ingredient in an intermediate half marathon training plan. <\/p>\n\n\n\n<p>You&rsquo;ll be doing two forms of speed training: <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a>. <\/p>\n\n\n\n<p>Interval training is short bursts of running separated intermixed with jogging or walking.<\/p>\n\n\n\n<p>Whereas tempo running is a continuous run with a buildup of speed in the middle to near 10k race pace. <\/p>\n\n\n\n<p><strong>#7<\/strong> <strong>Rest day<\/strong><\/p>\n\n\n\n<p>Rest days are just as important as runs, so make sure you take them. <\/p>\n\n\n\n<p>You will be a much stronger and healthier runner by ensuring you take the rest days when specified. Rest days also help to reduce the risk of injury. <\/p>\n\n\n\n<p>Make sure you listen to your body and take an extra rest day if needed.<\/p>\n\n\n\n<p><strong>#8<\/strong> <strong>Race test<\/strong><\/p>\n\n\n\n<p>You will see that there are three races included in the plan during weeks 3, 6 and 9 ranging from 5k to 15k. <\/p>\n\n\n\n<p>Race tests are good to test your fitness levels and predict your half marathon finish time. <\/p>\n\n\n\n<p>You do not necessarily have to sign up for a race to do a race test, just ensure you have the means to run these distances on these days. <\/p>\n\n\n\n<p><strong>#9<\/strong> <strong>Stretching and foam rolling<\/strong><\/p>\n\n\n\n<p>While not included in the plan, it is recommended you stretch and foam roll throughout the duration of the plan.<\/p>\n\n\n\n<p>These will help to improve your flexibility and mobility and reduce the risk of muscle soreness.<\/p>\n\n\n\n<p>Training for a half marathon may feel like a battle sometimes!<\/p>\n\n\n\n<p>By doing a <a href=\"https:\/\/www.runwithcaroline.com\/morning-stretches-for-runners\/\" data-type=\"post\" data-id=\"4877\">gentle stretching routine<\/a> every day, you will be giving your body that added TLC. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">Foam rolling<\/a> is also a great way to stay strong and healthy as a runner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\">What do I need on race day? The ultimate running race day checklist<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png\" alt=\"intermediate half marathon training plan\" class=\"wp-image-10723\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png.webp\" alt=\"intermediate half marathon training plan\" class=\"wp-image-10723 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4 tips for half marathon training<\/h2>\n\n\n\n<p>Before you start your week by week plan, here are some tips for half marathon training:<\/p>\n\n\n\n<p><strong>#1 Warm up<\/strong><\/p>\n\n\n\n<p>A warm up is essential before any run, especially if you&rsquo;re expecting to run at a challenging pace in a speed training session or pace run.<\/p>\n\n\n\n<p>Aim to include a light jog along with some <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a>. <\/p>\n\n\n\n<p>You may also want to include some <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">running drills<\/a> in your warm up if you want to improve your running form.<\/p>\n\n\n\n<p><strong>#2 Run slow<\/strong><\/p>\n\n\n\n<p>Your easy runs and long runs (which make up 80% of the training plan) should be run at a comfortable, steady pace. <\/p>\n\n\n\n<p>Ideally, they should be run at a pace that is 30-90 seconds slower than your half marathon race pace. <\/p>\n\n\n\n<p>It is essential you stick to this pace during your training plan to avoid burnout, injury and <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">overtraining<\/a>.<\/p>\n\n\n\n<p><strong>#3 Take walking breaks<\/strong><\/p>\n\n\n\n<p>Whilst the training plan does not prescribe walking breaks, this doesn&rsquo;t mean you cannot take them. <\/p>\n\n\n\n<p>The key to any training plan is to listen to your body &ndash; if you feel a niggle or pain then take that as a sign to slow down or stop running completely.<\/p>\n\n\n\n<p>Training for a half marathon can be gruelling, so make sure you take each week as it comes and don&rsquo;t be tempted to skip rest days.<\/p>\n\n\n\n<p><strong>#4 Fuel your body<\/strong><\/p>\n\n\n\n<p>Over the course of the 12 weeks, your body will go through a lot.<\/p>\n\n\n\n<p>So it&rsquo;s important you fuel your body in the right way and stay hydrated. <\/p>\n\n\n\n<p>Aim to consume a good mixture of carbohydrates, protein and fats in your diet. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/carb-loading-for-runners\/\" data-type=\"post\" data-id=\"6648\">Carb loading<\/a> is also a well-known race strategy performed by many runners before race day.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\" data-type=\"post\" data-id=\"158\">First half marathon tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png\" alt=\"intermediate half marathon training plan\" class=\"wp-image-8103\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png.webp\" alt=\"intermediate half marathon training plan\" class=\"wp-image-8103 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-tips-for-beginners-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Intermediate half marathon training plan: Week by week plan<\/h2>\n\n\n\n<p><strong>Week 1:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 3 mile easy run<\/li>\n\n\n\n<li>Wednesday: 30 minute tempo run<\/li>\n\n\n\n<li>Thursday: 30 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 3 mile easy run<\/li>\n\n\n\n<li>Sunday: 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 2:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 3 mile easy run<\/li>\n\n\n\n<li>Wednesday: 30 minute tempo run<\/li>\n\n\n\n<li>Thursday: 30 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 3 mile pace run<\/li>\n\n\n\n<li>Sunday: 6 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 3:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 3.5 mile easy run<\/li>\n\n\n\n<li>Wednesday: 6 x 400m intervals at your 5k pace<\/li>\n\n\n\n<li>Thursday: 40 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: Rest day<\/li>\n\n\n\n<li><strong>Sunday: 5k race<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Week 4:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 3.5 mile easy run<\/li>\n\n\n\n<li>Wednesday: 35 minute tempo run<\/li>\n\n\n\n<li>Thursday: 40 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 3 mile easy run<\/li>\n\n\n\n<li>Sunday:<strong> <\/strong>7 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 5:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 4 mile easy run<\/li>\n\n\n\n<li>Wednesday: 35 minute tempo run<\/li>\n\n\n\n<li>Thursday: 40 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 3 mile pace run<\/li>\n\n\n\n<li>Sunday:<strong> <\/strong>8 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 6:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 4 mile easy run<\/li>\n\n\n\n<li>Wednesday: 7 x 400m intervals at your 5k pace<\/li>\n\n\n\n<li>Thursday: 50 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: Rest day<\/li>\n\n\n\n<li><strong>Sunday: 10k race<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Week 7:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 4.5 mile easy run<\/li>\n\n\n\n<li>Wednesday: 40 minute tempo run<\/li>\n\n\n\n<li>Thursday: 50 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 4 mile pace run<\/li>\n\n\n\n<li>Sunday:<strong> <\/strong>9 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 8:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 4.5 mile easy run<\/li>\n\n\n\n<li>Wednesday: 40 minute tempo run<\/li>\n\n\n\n<li>Thursday: 50 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 5 mile pace run<\/li>\n\n\n\n<li>Sunday: 10 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 9:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 5 mile easy run<\/li>\n\n\n\n<li>Wednesday: 8 x 400m intervals at your 5k pace<\/li>\n\n\n\n<li>Thursday: 60 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: Rest day<\/li>\n\n\n\n<li><strong>Sunday: 15k race<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Week 10:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 5 mile easy run<\/li>\n\n\n\n<li>Wednesday: 45 minute tempo run<\/li>\n\n\n\n<li>Thursday: 60 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 5 mile pace run<\/li>\n\n\n\n<li>Sunday: 11 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 11:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 5 mile easy run<\/li>\n\n\n\n<li>Wednesday: 9 x 400m intervals at your 5k pace<\/li>\n\n\n\n<li>Thursday: 60 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: 3 mile pace run<\/li>\n\n\n\n<li>Sunday:<strong> <\/strong>12 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 12:<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday: Rest day<\/li>\n\n\n\n<li>Tuesday: 4 mile easy run<\/li>\n\n\n\n<li>Wednesday: 30 minute tempo run<\/li>\n\n\n\n<li>Thursday: 30 minute cross training or strength training<\/li>\n\n\n\n<li>Friday: Rest day<\/li>\n\n\n\n<li>Saturday: Rest day<\/li>\n\n\n\n<li><strong>Sunday: Race day!<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Half marathon training plan PDF<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large grow-exclusive-content-widget-2a77b1a2-27ab-4952-95fa-fe2aea74c5d6\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-576x1024.png\" alt=\"\" class=\"wp-image-12334\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-576x1024.png 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-169x300.png 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-768x1365.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-540x960.png 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-608x1080.png 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-675x1200.png 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-150x267.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-576x1024.png.webp\" alt=\"\" class=\"wp-image-12334 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-576x1024.png.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-169x300.png.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-768x1365.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-540x960.png.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-608x1080.png.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-675x1200.png.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2-150x267.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/08\/intermediate-half-marathon-training-plan-2.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;re looking to run a great first half marathon or simply looking to improve your existing half marathon time, then this training plan has got you covered! Training for a half marathon can be gruelling, but with the right support and mindset, it is achievable. The intermediate half marathon training plan is this guide &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[58,275],"tags":[185],"mv":{"thumbnail_id":9313,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/15-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8327"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8327"}],"version-history":[{"count":19,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8327\/revisions"}],"predecessor-version":[{"id":13651,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8327\/revisions\/13651"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9313"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}