Hal Higdon: 1/2 Marathon--Intermediate
12 weeks - $14.95
Total Miles: 277
Total Hours: 42
Total Miles: 277
Total Hours: 42
Hal Higdon: 1/2 Marathon--Intermediate: The Intermediate Half Marathon Training Program is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
Welcome to my Intermediate 1/2 marathon training program. Monday is always a day of rest, but I recommend that you consider using this day to do some stretching and strength training.
Workout #2 : Run
Custom
Planned Time: 0:27:00
Three miles at a comfortable pace. On Tuesdays, always run at a pace easy enough so that you can hold a conversation with a friend. You simply want to cover the distance, not cover it fast.
Planned Time: 0:27:00
Three miles at a comfortable pace. On Tuesdays, always run at a pace easy enough so that you can hold a conversation with a friend. You simply want to cover the distance, not cover it fast.
Workout #3 : Run
Custom
Planned Time: 0:45:00
Head to the track: 5 x 400 meters at 5-K pace, walking and/or jogging 200-400 meters between. Be sure to warm up and cool down before this workout, and that means doing some stretching as well.
Planned Time: 0:45:00
Head to the track: 5 x 400 meters at 5-K pace, walking and/or jogging 200-400 meters between. Be sure to warm up and cool down before this workout, and that means doing some stretching as well.
Workout #4 : Run
Custom
Planned Time: 0:27:00
Run 3 miles at the same comfortable pace you ran on Tuesday. Speed doesn't matter; distance does. After your run, do some stretching and strength training, similar to what I suggested for Monday.
Planned Time: 0:27:00
Run 3 miles at the same comfortable pace you ran on Tuesday. Speed doesn't matter; distance does. After your run, do some stretching and strength training, similar to what I suggested for Monday.
Workout #5 : Day Off
Custom
Planned Time: 0:00:00
A day of rest to get ready for the weekend. Friday will almost always be a rest day on the Intermediate schedule, along with Monday. You'll appreciate these days of rest even more as mileage builds.
Planned Time: 0:00:00
A day of rest to get ready for the weekend. Friday will almost always be a rest day on the Intermediate schedule, along with Monday. You'll appreciate these days of rest even more as mileage builds.
Workout #6 : Run
Custom
Planned Time: 0:27:00
Three miles easy. You can flip-flop the Saturday and Sunday workouts if you want. As we progress through the 12-week program, you will be asked to run some of these Saturday workouts at race pace.
Planned Time: 0:27:00
Three miles easy. You can flip-flop the Saturday and Sunday workouts if you want. As we progress through the 12-week program, you will be asked to run some of these Saturday workouts at race pace.
Workout #7 : Run
Custom
Planned Time: 0:45:00
The key day of our program for the half marathon. Sundays, we run long. Five miles this first weekend may not seem long, but over the next 11 weeks we will take you to 12 for maximum distance.
Planned Time: 0:45:00
The key day of our program for the half marathon. Sundays, we run long. Five miles this first weekend may not seem long, but over the next 11 weeks we will take you to 12 for maximum distance.
Workout #8 : Day Off
Custom
Planned Time: 0:00:00
Monday is the day you skip running after your hard work over the weekend. It may not seem that you need much rest in this second week, but as the mileage grows, you will appreciate this easy day.
Planned Time: 0:00:00
Monday is the day you skip running after your hard work over the weekend. It may not seem that you need much rest in this second week, but as the mileage grows, you will appreciate this easy day.
Workout #9 : Run
Custom
Planned Time: 0:27:00
A relatively easy day. Go 3 miles at a comfortable pace. One way to determine that comfortable pace is to wear a heart monitor. Or listen to your body. If you begin feeling uncomfortable, slow down.
Planned Time: 0:27:00
A relatively easy day. Go 3 miles at a comfortable pace. One way to determine that comfortable pace is to wear a heart monitor. Or listen to your body. If you begin feeling uncomfortable, slow down.