The Half Marathon Plan
(Our Intermediate Half Marathon Plan)
by Coach Sandi Nypaver and Coach Sage Canaday
Distance: Half Marathon
Goal: sub 1:50 to sub 1:25
Weekly Volume Max: 45-55 miles / 72-88km
Experience Level: Intermediate
Looking for Something Else?
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
Is This Plan for You?
This plan is for half marathon runners who have run in the 1:50 to 1:25 range and are looking to improve their personal best times. The training plan comes with both a miles and kilometers version!
The plan tops out at 45 to 55 miles (72-88km) per week. If you haven’t run a single week over 35 miles (56km) per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 30 to 40 miles (50km-65km) per week on a regular basis without any serious injury before starting this training program. Also, we highly recommend that before starting this plan you’ve taken a break from racing and are starting fresh with an established a base of at least 2-weeks of easy-paced running of at least 30 miles a week.
If you’ve never run a half marathon or have run 35 miles in a week before, check out The Not So Beginner (beginner) Half Marathon plan.
A 12-week calendar grid chart with every day specifically detailed with a training workout. The plan progresses with periodized phases to build your fitness, speed and strength so that you peak for your goal race in 12 weeks time. The plan also has mental training tips and inspirational quotes to keep you motivated!
The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough so all your questions will be answered. Topics covered include:
- Pre-run warm-up (video and written workout)
- Core strength workout (video and written workout)
- Terms and types of workouts (heart rate, pace, and effort guidance)
- What to do if you get sick or injured
- What to do if you want to add in a “training race” from 5ks to ultras
- Elevation gain and loss formula as well as how to include hills and mountains in your training
- Race day planning with worksheet
- How to make the training plan work for your personal schedule
- How to get the most out of your training plan
- Post-race advice
Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.
Want even more to help you reach your running goals?
This plan is included in The Ultimate Running Course: Learn to Coach Yourself. This course focuses on how to apply all of the strategies that will take your running to the next level. Knowledge is a wonderful thing, but it’s only beneficial when you know how to actually use it. We’ll teach you what you need to know and how to apply it so you can reach your true potential.
The Higher Running Half Marathon Training Plan™
Why our plans are different
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!