HALF MARATHON INTERMEDIATE TRAINING PLAN

Training Load By Week
Training Load By Week

21 KM – Intermediate; Goal Time: 1:46:00–1:25:00
Maximum Distance Per Week: 28-38 miles

• Ideal for runners who have run 5 to 6 days a week for a minimum of 2 consecutive years. These runners should have attempted at least one half marathon race and should be seeking improvement in completion time at that distance. These runners should also consistently incorporate speed work into their training regimens

Sample Day 1
9mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 8:32 to 9:49, cool down none: Total distance= 9mi

Sample Day 8
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 8:32 to 9:49, cool down none: Total distance= 10mi

Sample Day 15
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 8:32 to 9:49, cool down none: Total distance= 11mi

Sample Day 22
12mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 9mi @ 8:32 to 9:49, cool down none: Total distance= 12mi

Sample Day 29
13mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 10mi @ 8:32 to 9:49, cool down none: Total distance= 13mi

Sample Day 36
13mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 11mi @ 8:32 to 9:49, cool down none: Total distance= 13mi

Sample Day 43
8mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 5mi @ 8:32 to 9:50, cool down none: Total distance= 8mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.