Ready to run a faster half marathon? You are in the right place. 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.

Effective Half Marathon Workouts

My training plans use 12 workout types (sometimes in combinations) across the 5 training zones. The emphasis of the workouts is tailored to the demands of intermediate half marathon training.

Zone 1 + 2

Runs at a conversational pace to develop your aerobic base. 

• Recovery run 
• Easy run
• Moderate run (upper zone 2)
• Long run 

Zone 3

Comfortably hard workouts to improve your aerobic and anaerobic threshold. 

• Marathon pace (aerobic threshold)
• 30K/HM pace
• 15K pace (lactate threshold)
• 10K pace 

Zone 4

Challenging interval workouts to increase your aerobic capacity (VO2max).

• Intervals @ 5K pace
• Intervals @ 3K pace

Zone 5

Fast repetitions to enhance your muscular strength, speed, and running economy.

• Repetitions @ 1500m pace
• Short hill sprints

Tempo runs, VO2max intervals, and repetitions are spread throughout the training plan in moderate amounts. About 80 percent of your weekly mileage is at an easy pace (zone I and II).

Smart Training Progression

The half marathon intermediate programs gradually progress from general endurance and speed to HM race-specific intensities. The following list outlines the 5 training blocks. Whether you choose an 8, 12, 16, or 20-week plan depends on your race date. But note that a longer plan starts easier than a shorter one.

Week 20 – 17 (Base Training I)

Aerobic base training with short hill sprints to build strength and injury resilience.

• Day 1 = Easy + hill sprints
• Day 2 – 
• Day 3 = Easy = hill sprints
• Day 4 = Easy
• Day 5 – 
• Day 6 = Easy
• Day 7 = Easy

Week 16 – 13 (Base Training II)

Increasing weekly mileage, including high-end aerobic training and Fartleks.

• Day 1 = Easy/Fartlek
• Day 2 – 
• Day 3 = Easy + hill sprints
• Day 4 = Moderate
• Day 5 – 
• Day 6 = Long run
• Day 7 = Easy

Week 12 – 9 (Fundamental)

More extensive Fartleks, high-end aerobic efforts, and long progression runs.

• Day 1 = Fartlek
• Day 2 –
• Day 3 = Easy = hill sprints
• Day 4 = Marathon pace
• Day 5 –
• Day 6 = Long run/progression
• Day = Easy

Week 8 – 5 (Pre-Competition)

Inclusion of lactate threshold training and VO2max intervals.

• Day 1 = 10K/5K pace
• Day 2 – 
• Day 3 = Easy = hill sprints
• Day 4 = HM/15K pace
• Day 5 – 
• Day 6 = Long run/progression
• Day 7 = Easy

Week 4 – 1 (Race-Specific)

Race-specific training and race taper. 

• Day 1 = 10K pace
• Day 2 – 
• Day 3 = Easy = flat sprints
• Day 4 = HM pace
• Day 5 – 
• Day 6 = Long run/progression
• Day 7 = Easy

A half marathon race requires about 14 days of easy running to recover. Then you can resume faster workouts again. I don’t recommend racing the HM more than once a month.  

World Class Training App

All half marathon intermediate schedules are hosted on TrainingPeaks and FinalSurge. These world-class training apps work hand in hand with your smartwatch to plan, execute, and analyze your training like a pro. 

TrainingPeaks is the leading platform for amateur and professional endurance athletes since 1999.

FinalSurge is an equally sound choice with an excellent interface for all relevant training data. 

Both apps are free of charge in the basic versions. I tend to favor FinalSurge for runners as it’s easier to use.

Personalizing the Half Marathon Intermediate Training Plan

Intermediate half marathon training plans come in 64 different versions based on 4 criteria:

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

But the individualization of your HM training plan goes 3 steps further:

• Set your personal training zones
• Move days (e.g. long run on Sat or Sun)
• Choose the start/race date 

That means with a few simple steps you will have a training plan set up that perfectly fits your training level, work/life schedule, and race calendar. You can then sync all workouts with your running smartwatch and start ticking off training sessions toward your goal.

Every half marathon intermediate training plan includes free email coach support.