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 half marathon distance and want to improve their finish time
  • Runners 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



product image
Aggregate Rating
2.5 based on 13 votes
Brand Name
Laura Norris Running
Product Name
Intermediate Marathon Training Plan
USD 49.00
Product Availability
Available in Stock


There are no reviews yet.

Be the first to review “Intermediate/Experienced Half Marathon Plan”

Your email address will not be published. Required fields are marked *