Training Plan for Running a 1/2 Marathon Road Race: Intermediate

Week Mon Tues Wed Thurs Fri Sat Sun
1 Stretch 3 m run 5 x 400 5-K pace 3 m run Rest 4 m run 5 m run
2 Stretch 3 m run 30 min tempo, 20 min race pace 3 m run Rest 4 m pace 6 m run
3 Stretch 4 m run 6 x 400 5-K pace 3 m run 3 m run Rest 5-K Race
4 Stretch 3.5 m run 35 min tempo, 20 min race pace 4 m run Rest 3 m run 7 m run
5 Stretch 4 m run 7 x 400 5-K pace 3 m race pace Rest 4 m run 8 m run
6 Stretch 4 m run 40 min tempo, 20 min race pace 3 m run 2 m run Rest 10-K Race
7 Stretch 4.5 m run 8 x 400 5-K pace 3 m run Rest 4 m race pace 9 m run
8 Stretch 4.5 m run 40 min tempo, 25 min race pace 3 m run Rest 5 m race pace 10 m run
9 Stretch 5 m run 9 x 400 5-K pace 3 m run 3 m run Rest 15-K Race
10 Stretch 5 m run 45 min tempo, 30 min race pace 3 m run Rest 5 m race pace 11 m run
11 Stretch 5 m run 10 x 400 5-K pace 3 m run Rest 3 m race pace 12 m run
12 Stretch 4 m run 30 min tempo, 15 min race pace 2 m run Rest Rest Half Marathon!

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