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Hal Higdon Intermediate Half Marathon Plan

The Hal Higdon intermediate half marathon training program spans 12 weeks and includes strength training, stretching, and runs of increasing distance, with long runs on the weekends. Key runs include tempo runs that increase in duration each week from 30 to 45 minutes. Speed work includes 400 meter repeats at 5K pace on Tuesdays and Thursdays. The program culminates in a half marathon on the last weekend.

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514 views1 page

Hal Higdon Intermediate Half Marathon Plan

The Hal Higdon intermediate half marathon training program spans 12 weeks and includes strength training, stretching, and runs of increasing distance, with long runs on the weekends. Key runs include tempo runs that increase in duration each week from 30 to 45 minutes. Speed work includes 400 meter repeats at 5K pace on Tuesdays and Thursdays. The program culminates in a half marathon on the last weekend.

Uploaded by

api-269974617
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Hal Higdon's

Half Marathon Training Program


Half Marathon Training: Intermediate
Week
1

Mon
Stretch &
Strengthen

Tue
3m
run

Wed
5 x 400
5-K pace

Thu
3 m run +
strength

Fri
Rest

Sat
3 m run

Sun
5 m run

Stretch &
Strengthen

3 m run

30 min
tempo run

3 m run +
strength

Rest

3m
pace

6 m run

Stretch &
Strengthen

3.5 m
run

6 x 400
5-K pace

3 m run +
strength

Rest or
easy run

Rest

5-K Race

Stretch &
Strengthen

3.5 m
run

35 min
tempo run

3 m run +
strength

Rest

3 m run

7 m run

Stretch &
Strengthen

4m
run

7 x 400
5-K pace

3 m run +
strength

Rest

3m
pace

8 m run

Stretch &
Strengthen

4 m run

40 min
tempo run

3 m run +
strength

Rest or
easy run

Rest

10-K Race

Stretch &
Strengthen

4.5 m
run

8 x 400
5-K pace

3 m run +
strength

Rest

4m
pace

9 m run

Stretch &
Strengthen

4.5 m
run

40 min
tempo run

3 m run +
strength

Rest

5m
pace

10 m run

Stretch &
Strengthen

5 m run

9 x 400
5-K pace

3 m run +
strength

Rest or
easy run

Rest

15-K Race

10

Stretch &
Strengthen

5 m run

45 min
tempo run

3 m run +
strength

Rest

5m
pace

11 m run

11

Stretch &
Strengthen

5 m run

10 x 400
5-K pace

3 m run +
strength

Rest

3m
pace

12 m run

12

Stretch &
Strengthen

4 m run

30 min
tempo run

3 m run

Rest

Rest

Half
Marathon

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