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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Before you start this plan, you should be able to run seven miles continuously and approximately 20 miles per week. 

Yes! The plan includes one per week speed workouts, plus strides on other days. 

This plan is designed with four to five days of running per week. One day is written as running or cross-training so you can adapt based on your preference. 

Yes, this plan is designed for first-time marathoners, if you are already able to run 7 miles at once and roughly 20 miles per week. 

The longest long run is 20 miles. The weekday runs are written by total time (not distance), so exact peak mileage will vary, but it will be approximately 40-45 miles in the highest mileage week. 

Yes! This plan is also ideal for lower mileage marathoners or those who are not ready for the intensity of an intermediate/experienced plan. 

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