Hoping to clock in a great time at your next race? Try using this 8 week intermediate half marathon training plan! With five days a week of running including one challenging day of speedwork, this plan is perfect for helping shave off a little time without being overwhelming.
You can jump to the bottom of the post to download the training plan, but please read all the information in this post as it is essential to understanding how to use them (i.e pacing details, what different terms mean, etc.).
Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Short Course Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to beginning any new exercise program.
Who is this training plan for?
This plan is meant for runners who…
- Have completed a half marathon in the past with beginner-focused plans, but want to improve their time.
- Have not completed a half marathon yet, but have ample running experience.
Please note, this plan is not meant for those new to running. If you’re just getting started and want to train for a half marathon, I suggest you try out our 20 week half marathon training plan for beginners, which will help you gradually build up from just a couple miles to the half marathon distance. You can also browse all of our currently available training plans here.
What level of fitness do I need to start?
To start using this plan, you should have at least 4 months of consistent running history without injury, and you are currently be running at least 15-20 miles per week. You should be able to run at least 7 miles comfortably.
Do not start this plan if you have any running injuries or medical conditions that affect your ability to exercise safely or maintain good running form.
Schedule overview
This 8 week intermediate half marathon training plan includes five runs per week, broken down as follows:
- Mondays – Easy run
- Tuesdays – Speed workout
- Wednesdays – Rest or Cross Train
- Thursdays – Variable (easy or pace-baced runs)
- Fridays – Rest
- Saturdays – Long run
- Sundays – Easy run
The weekly mileage starts at approximately 23 miles and peaks around 30 miles.
Workout Descriptions
Here are the different types of runs you’ll see in this plan:
Easy runs – These should be run at a conversational pace (typically about 60-90 seconds slower than your half marathon pace). You should be able to speak in complete sentences. It is tempting to want to run these faster, but hold back. These runs are key for aerobic training adaptations.
Long Runs – The goal of the weekly long run is to build your endurance. Most long runs are done at a similar pace to your easy runs. Sometimes, your long run pace may fall a little slower because it’s more challenging to maintain a particular pace for a longer distance; this is completely fine.
A few long runs list a “fast finish” which means you should gradually build your speed during the last 1-2 miles (this is not sprinting, this is a slow build in speed). Fast finishes teach you how to push through on tired legs. One long run includes some mid-run goal pace miles.
Tempo runs – These runs start at an easy pace, accelerate to a tempo pace for some miles in the middle, then decelerate back to an easy pace. Tempo pace should feel “comfortably hard”. For most people, it’s the pace they could sustain for an hour. (This pace obviously varies between athletes; for some it will be around their 10K pace and for others it may be their half marathon pace).
Don’t worry too much about figuring out the perfect tempo pace number. Aim for something that feels comfortably hard, and you’ll hit the right mark.
Hill Repeats – This plan focuses on long hill repeats. Start with a 10-minute warm up at a comfortable, easy pace. Find a moderate grade hill (not super steep). Spend 2 min running up the hill at the best pace you can maintain during the entire workout (start a little slower than you think you may need). Jog back down the hill slowly (about 2-3 minutes recovery). Repeat the number of times listed. Cool down with a 10-minute jog.
Track workouts – Most Tuesday runs are track workouts will challenge you to improve your speed. Be sure to start AND finish each track workout with a 10-minute comfortably paced jog. After your warmup, complete the workout for the distance and pace indicated. Each workout has a specified number of intervals, along with recovery time that can be done jogging or walking.
For example, a workout of “3×1 mile @ goal half marathon pace, recover 2 min b/t ea” would look like this:
- 10 min comfortable run warm up
- 1 mile at goal half marathon pace
- 2 minute jog or walk
- 1 mile at goal half marathon pace
- 2 minute jog or walk
- 1 mile at goal half marathon pace
- 10 minute comfortable run cool down
If you don’t know some of your paces, like your 5K pace or 10K pace as some workouts call for, do not worry. Simply run the intervals at a pace you can sustain for the entire distance that feels “hard”, and jog/walk the recovery so it feels “easy.”
It is helpful to know the following distances on the track:
- 400 m = 1 lap
- 800 m = 2 laps
- 1200 m = 3 laps
- 1 mile = 4 laps
Optional shakeout run – This is optional the day before your race; some people do better with a full day of rest before the race and others do better with a quick run. Do what feels right for your body. If you want to do a shakeout run, start with a 5-10 minute jog, then do the following 4x: 3:30 easy, 0:30 building, 0:30 fast. Cool down with a 5-10 minute walk afterwards.
Cross training – There is an optional cross-training day built in, depending on your goals and fitness level. You can either rest on this day, or do activities like yoga, cycling, or swimming.
Additional Training Tips
As you start to train for your half marathon, it is helpful to keep the following information in mind:
- Warm up and cool down: Warming up is essential before any speed work, as it helps prepare the body for the challenge to come. Be sure to follow the guidelines to start each track workout with at least 10 minutes of comfortably paced running. Along the same lines, do comfortably paced jogging after a speed workout to allow your heart rate to gradually come back down.
- Pay attention to form: Good running form helps improve speed and reduces injury risk. Keep your head and neck neutral, keep your arms swinging lightly at your sides, and use quick feet in a normal stride. (Avoid overstriding – aka taking huge, long steps – as that can put you at risk for injury).
- Fuel properly: For most people, fueling during exercise helps improve performance in events lasting more than 75-90 minutes. This applies to most half marathoners, both for race day and long training runs. Practice half marathon fueling during your training runs to ensure you’re setting yourself up for success on race day.
- Focus on recovery: There are many recovery tactics out there. By far the most underrated are getting enough sleep and eating a balanced diet. Some of my other favorite running recovery strategies include static stretching after a run, foam rolling, and using a percussion massager.
- Strength Training: Ideally, most runners should focus on building a solid strength routine in the off-season that they can then maintain with 1-2 sessions per week in the on-season. If you don’t currently strength train, you can add in a session or two each week. These can be done as an AM/PM workout opposite one of your runs, or on the cross training day. Do not do strength training on your long run day or your rest day.
- Soreness/Injury: A little post-run soreness (tired legs) can be normal, especially after track workouts or long runs. However, constant soreness or any type of pain is not considered normal. See a doctor before progressing with the plan if you experience this.
8 Week Intermediate Half Marathon Training Plan
Here is your plan! Feel free to download it, print it, or pin the image so you can refer to it later. For accessibility purposes, the plan is also written in plain text below the image.
*This plan is for individual use only; it is not meant for commercial use or display on other websites. This is a strenuous plan and should not be used by beginners.*
Week 1
- Monday – 4 mile easy run.
- Tuesday – Start with a 10-minute easy warm up run. Find a moderate grade hill (not super steep). Spend 2 min running up the hill at the best pace you can maintain during the entire workout (start a little slower than you think you may need!). Jog back down the hill slowly (about 2-3 minutes of recovery). Repeat a total of 6 times. Cool down with a 10-minute jog.
- Thursday – 5 mile easy run.
- Saturday – 7 mile long run.
- Sunday – 3 mile easy run.
Week 2
- Monday – 5 mile easy run.
- Tuesday – Start with a 10-minute easy warm up run. Run six 800-meter repeats at your 10K pace, with a 2 minute recovery jog or walk between each. Cool down with a 10-minute easy run.
- Thursday – 4 mile run consisting of 1 mile easy, 1.5 miles at tempo pace, and 1.5 miles easy.
- Saturday – 9 mile long run.
- Sunday – 3 mile easy run.
Week 3
- Monday – 5 mile easy run.
- Tuesday – Start with a 10-minute easy warm up run. Run three 1-mile repeats at your goal half marathon pace, with a 2 minute recovery jog or walk between each. Cool down with a 10-minute easy run.
- Thursday – 5 mile easy run.
- Saturday – 10 mile long run with a fast finish, where you gradually your speed during the last 1-2 miles towards goal half marathon pace (this is not sprinting, this is a slow build in speed).
- Sunday – 3 mile easy run.
Week 4
- Monday – 5 mile easy run.
- Tuesday – Start with a 10-minute easy warm up run. Find a moderate grade hill (not super steep). Spend 2 min running up the hill at the best pace you can maintain during the entire workout (start a little slower than you think you may need!). Jog back down the hill slowly (about 2-3 minutes of recovery). Repeat a total of 8 times. Cool down with a 10-minute jog.
- Thursday – 4 mile run consisting of 1 mile at easy pace, 2 miles at tempo pace, and 1 mile at easy pace.
- Saturday – 8 mile long run.
- Sunday – 3 mile easy run.
Week 5
- Monday – 4 mile easy run.
- Tuesday – Start with a 10-minute easy warm up run. Run five 1200-meter repeats at your 10K pace, with a 2 minute recovery jog or walk between each. Cool down with a 10-minute easy run.
- Thursday – 5 mile easy run.
- Saturday – 11 mile long run, broken down as 4 mile at easy pace, 3 miles at goal race pace, and 4 miles at easy pace.
- Sunday – 3 mile easy run.
Week 6
- Monday – 5 mile easy run.
- Tuesday – Start with a 10-minute easy warm up run. Run three 1-mile repeats at 10K pace, with a 2 minute recovery jog or walk between each. Cool down with a 10-minute easy run.
- Thursday – 4 mile easy run.
- Saturday – 12 mile long run.
- Sunday – 3 mile easy run.
Week 7
- Monday – 5 mile easy run.
- Tuesday – Start with a 10-minute easy warm up run. Run six 400-meter repeats at your 5K pace, with a 90 second recovery jog or walk between each. Cool down with a 10-minute easy run.
- Thursday – 4 mile easy run.
- Saturday – 10 mile long run with a fast finish, where you gradually your speed during the last 1-2 miles towards goal half marathon pace (this is not sprinting, this is a slow build in speed).
- Sunday – 3 mile easy run.
Week 8
- Monday – 4 mile easy run.
- Tuesday – 3 miles as 1 at easy pace, 1 at tempo pace, and 1 at easy pace.
- Thursday – 2 mile easy run.
- Friday – Rest OR Shakeout Run (Start with a 5-10 minute jog, then do the following 4 times: 3:30 easy, 0:30 building, 0:30 fast. Cool down with a 5-10 minute walk afterwards.)
- Saturday – Race or Rest!
- Sunday – Race or Rest!
Good luck as you train for your race – may the wind be at your back and may your feet be speedy fast!
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