Canadian Running 12 Week Intermediate Half Marathon Plan

Our Intermediate half marathon plan is designed for runners who are looking to take their training to the next level and who want to improve and succeed at the half marathon distance. You should currently be comfortable running at least 30K a week including a 10K long run. The purpose of this training plan is to specifically prepare your body for the unique demands of running a half marathon by: 1) Gradually increasing your weekly mileage to build a strong cardiovascular base; 2) Running a weekly long run to develop and improve your aerobic endurance; 3) Practice running at paces that are at or slightly faster than half marathon pace in order to develop speed and strength. The plan includes five to six days of running each week including a workout on Wednesday and a long run on Sunday. All other runs are easy.

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