Intermediate/Experienced Half Marathon Plan



This intermediate/experienced half marathon plan is designed for seeking a PR in the half marathon. Using evidence-based principles, this plan prepares you for the unique demands of a fast half marathon, including endurance, race specific stamina, and a finishing kick.

The intermediate/experienced half marathon plan is ideal for:

  • Runners who have completed the marathon distance and want to improve their finish time
  • Marathoners who thrive on moderate mileage (40-60 mpw)

Training plan features:

  • Five to six days of running (if running five days, the sixth day is cross-training)
  • Easy runs, long runs, and various marathon-specific workouts
  • Explanations of workouts and pacing

What You Get:

  • A downloadable 12-week training plan, with Excel and PDF formats, plus space for a training log
  • A race day strategy
  • Workout and pace guides
  • Pacing calculator to determine your training paces
  • Customizing notes

To start this plan, you should be able to:

  • Complete a long run of 11-12 miles
  • Run five to six days per week
  • Run 35+ miles per week

Sample Week:


70-75 minutes easy, plus 6 x 20 sec strides


50-55 minute easy run


Cruise Intervals: 15-20 min wu + 8 x 4 min at 10K/CV (2 min easy jog) + 10 min cd


45 min recovery run (or 45 min XT)


55-60 minute easy run, plus 5-6 x 20 sec strides


13 miles: first 9 miles easy, final 4 at HMP



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Brand Name
Laura Norris Running
Product Name
Intermediate Marathon Training Plan
USD 49.00
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