Monday, June 17, 2024
HomeHalf MarathonIntermediate Half-Marathon Information to Bettering Your Race Time • Mile By Mile

Intermediate Half-Marathon Information to Bettering Your Race Time • Mile By Mile

There’s no feeling like crossing the end line of your first half-marathon. Quickly after, it’s possible you’ll already be fascinated by what’s subsequent. After you might have been working for a while and have constructed up a stable base it’s possible you’ll wish to push your self to run a sooner half-marathon. This half-marathon coaching information for intermediate runners will assist take your working to the subsequent stage.

Running a half-marathon demands strength, patience, and a winning strategy. Unlock your running potential with our comprehensive guide, meticulously crafted to help you improve your performance. Step-by-step instructions, pro tips, and motivational insights; we've got it all covered! Isn't it time you took a leap towards your best half-marathon time yet? Get set, pace and run! Click to read post.

Once I coach runners who need to enhance their instances within the half-marathon it’s vital to ensure they will deal with the elevated calls for of an intermediate half-marathon coaching plan. Not too long ago I had a long-time runner who had taken a while off attributable to accidents, so for her first half-marathon again she adopted a coaching plan that was extra geared towards learners. As soon as she accomplished that half-marathon and had been working frequently for 3-4 months, I used to be capable of progress her to an intermediate coaching plan for her subsequent race.

So as to comply with this plan, you will have to be ready to run as much as 30 miles per week and embody a future as much as 13 miles. A 2020 examine discovered that the important thing parts of half-marathon coaching included a excessive weekly coaching quantity, lengthy endurance runs, and a quick coaching tempo. It was famous {that a} future of 13 miles could result in enhancements in half-marathon end instances.

A 2022 overview confirmed that working economic system, VO2 max, and anaerobic threshold was associated to half-marathon race performances. The exercises included on this half-marathon coaching plan will assist you to enhance in these areas. You will note that because the coaching plan progresses that the exercises get extra race particular, which means that you’ll be doing extra miles at nearer to race tempo through the last weeks of coaching. Nevertheless, you will need to work on all the physiological coaching areas all through the coaching cycle when making ready for a half-marathon. 

You ought to be ready to present your self a minimum of 10 weeks (however ideally 12 weeks) to comply with this plan. Earlier than beginning, ensure that you’ll be able to run the prescribed mileage of the primary week of coaching.

This plan could have you working a minimum of 4 days per week, with an non-compulsory cross-training day. It additionally consists of energy coaching which is really helpful for  enhancing working economic system and velocity. 

Methods to discover your coaching paces

You should use a web-based calculator just like the McMillan Working Calculator  or VDOT Working Calculator to enter a latest race time and decide your objective half-marathon tempo and coaching paces. Attempt to use a race that’s shut in distance to the half-marathon, reminiscent of a 10k or 10 mile race.

Not too long ago I used to be teaching a runner who had accomplished a number of half-marathons, however felt like she had plateaued and simply was not seeing any enhancements in her instances. After we checked out her coaching she was finishing nearly all of her runs at a reasonably exhausting tempo. For her subsequent half-marathon, I prescribed her principally straightforward runs with about 20% of her weekly mileage being tougher by means of speedwork intervals and tempo runs. By following the right combination of exercises, she was capable of run extra mileage and get in additional high quality runs with out breaking down her physique throughout coaching.

Straightforward runs:

Straightforward runs will make up nearly all of your coaching. Be sure you are actually working them straightforward to permit your physique to get better from different exercises. A 2021 examine discovered a excessive correlation between straightforward runs and working efficiency. By working straightforward additionally, you will scale back your damage threat and permit your self to run more durable on the times when you might have sooner runs prescribed.

Tempo runs:

These runs are accomplished round 10k or half-marathon tempo (HMP) and assist you to develop your anaerobic threshold. A few of these runs will likely be damaged into shorter segments, and others will likely be longer, steady efforts. 

Interval runs:

Interval runs are centered on enhancing your VO2 max. They’re “exhausting”, however not an all out dash, and much like a tempo that you might keep for about 10-12 minutes in a critical race.


Strides are brief accelerations the place you step by step get sooner over the course of about 20-30 seconds. They cowl brief distances and you must construct as much as about 80-90% of your most velocity whereas additionally specializing in sustaining good working kind. Attempt 4-6 strides with 2 minutes of restoration on the finish of your straightforward run.

Lengthy runs:

Every week a future is included on this plan. A couple of of those lengthy runs embody a few of the miles at half-marathon tempo.


These exercises permit your physique to get better from working whereas working barely completely different muscle teams and persevering with to construct your cardiovascular endurance. Good choices embody biking, swimming, or utilizing the elliptical.

Power coaching:

Including in a couple of minutes of energy coaching workouts all through the week can assist you stop accidents as you enhance your mileage. Relying in your expertise with energy coaching you are able to do physique weight workouts, use resistance bands, or elevate weights.


If you wish to observe racing throughout your coaching cycle there’s an choice in week 6 to run a 5k or a 10k. You possibly can strive working this at your objective half-marathon tempo.


Relaxation days are an vital a part of the plan! They offer your physique an opportunity to rebuild and restore from all of the exhausting work you might be doing. Be sure to take your relaxation days throughout coaching!

It’s at all times vital to start out any exhausting exercise (interval runs and tempo runs) with a warm-up of 10-Quarter-hour, and to complete with a calm down of 10-Quarter-hour.

In case you are sore from working exercises or energy coaching you are able to do some foam rolling to assist loosen up your muscle tissue.

Additionally ensure that to concentrate to fueling by consuming gas on lengthy runs which can be longer than one hour.There are lots of gels obtainable which can be handy to hold with you, or you may strive entire meals like raisins.

To change this plan to be a ten week coaching plan, you may skip the primary 2 weeks you probably have already been finishing comparable mileage of 18-20 miles per week.

To make use of this as a 16 week coaching plan, you may add on 4 weeks of base-building by working 4 days per week and 15-20 miles per week whole.

Obtain the 12 Week Plan Right here!

Now that you’ve an intermediate half-marathon information to comply with, it’s time to start out working in the direction of your working targets. Do not forget that this can be a generic plan. For a customized plan, think about working with a working coach!

You may additionally like:
How To Set Your self Up For a Breakthrough Half-Marathon Race
Methods to Efficiently Taper for a Half-Marathon
7 Issues You Want To Know Earlier than Working Your First Half-Marathon

How have you ever improved your half-marathon time?
What number of half-marathons have you ever run?

Runners Round up

Now it’s time for the Runners’ Roundup! Hyperlink up your working and health posts under! Be part of myself, Coach Debbie RunsConfessions of a Mom Runner, and Runs with Pugs to put up your favourite working ideas, experiences, race and coaching recaps, exercises, gear, and training concepts.



Please enter your comment!
Please enter your name here

Most Popular

Recent Comments