You are an avid runner committed to improving your time at your next half-marathon. Here you find sub 1:45, 1:40, 1:35, and 1:30 minute time goal plans in 8, 12, 16, and 20-week versions. 

Not an intermediate runner? Check out the beginner or advanced plan.

The key to running a faster half marathon lies in superior endurance, lactate threshold, VO2 max, and speed. These physiological abilities can be developed by adjusting 3 training variables:

1. Puposeful running workouts
2. A balanced training week
3. Smart training progression

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Purposeful Running Workouts for the Half Marathon

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A fast half-marathon time allows no weakness in any training zone. However, half marathon preparation emphasizes endurance and lactate threshold training more than is typical for 10K and 5K races.

The following 12 training zones and sub-zones are part of the half-marathon intermediate training plan:

• Recovery run
• Easy run / Long run
• Moderate pace
• Marathon pace
• 30K pace (aerobic threshold)
• HM pace
• 15K pace (lactate threshold)
• 10K pace
• 5K pace
• 3K pace (VO2 max)
• 1500m pace
• Power

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The Half Marathon Intermediate Training Week

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The 5-day running week features 2 key workouts and 1 long run. One easy run can be replaced with aerobic cross-training. You can also move the workout days (e.g. long run on Sunday instead of Saturday) as long as they don’t result in hard back-to-back workouts.

1. Key workout 1
2. –
3. Easy
4. Key Workout 2
5. –
6. Long Run
7. Easy

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Smart Training Progression for the Half Marathon

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The marathon intermediate training plans consist of four phases: conditioning, base, support, and race-specific. That means the training intensity gradually transitions from general to race-specific efforts.

Conditioning

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The 4-week conditioning phase gradually increases your weekly mileage to develop general endurance and includes hill sprints on two of your easy runs to build muscular strength.

1. Easy + hill sprints
2. –
3. Easy + hill sprints
4. Moderate
5. –
6. Long Run
7. Easy

Base Training

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The 6-week base phase aims to increase overall mileage and the long run further and includes Fartleks with short segments of 3K to 1500m pace. Additionally, moderate and marathon paces are introduced for aerobic work. 

1. Fartlek
2. –
3. Easy
4. Moderate / Marathon pace
5. –
6. Long Run
7. Easy

Support Training

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The support phase spans six weeks and enhances your VO2 max and lactate threshold. It commences with shorter segments and gradually increases in number and duration towards the end of this training block.  

1. Intervals 10K/5K pace
2. –
3. Easy
4. Tempo HM/15K pace
5. –
6. Extended Long Run
7. Easy

Race-Specific

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As the race day approaches, it is crucial to concentrate on maintaining your half marathon goal pace for extended periods. The most demanding workouts are concluded two weeks before the race day. After that, it is time for race tapering, where you reduce the training volume to ensure that you are well-rested and prepared for the race.

1. 10K pace
2. Moderate
3. Easy
4. Half-Marathon pace
5. –
6. Long Run
7. Easy

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Customizing the Half Marathon Intermediate Training Plan

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You can choose from 48 different versions based on 4 criteria:

• Time goal 1:45, 1:40, 1:35, or 1:30 h
• Plan duration 8, 12, 16 or 20 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge