Inspect: /training-programs/half-marathon-training/intermediate-1-half-marathon/

Source: src/content/training-plans/intermediate-1-half-marathon.md

Frontmatter

title: Intermediate 1
hub: half-marathon-training
summary: Half Marathon Intermediate 1 features steady running, long and short.
  Intermediate 1 is an endurance-based program; Intermediate 2 is a speed-based
  program. These two intermediate schedules exist in a parallel universe, the
  same level of difficulty, just slightly different approaches to training. They
  are part of the logical progression upward from Novice through Intermediate to
  Advanced for the half marathon distance. Before you buy, take a look at
  Intermediate 2 and also look back at Novice 2. Make sure you pick the correct
  program for your level of ability. If you have any doubt, err on the side of
  easy. Find the correct program to get you to the finish line of your half
  marathon with a smile on your face.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 12
  lengthText: 12 Weeks
  typicalWeek: 1 X-Train, 5 Run, 2 Day Off
  longestWorkout: 12 miles
whatDoIGet:
  - Stay motivated for the half marathon with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/half-marathon/tp-4185/hal-higdon-half-marathon-intermediate-1
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.
schedule:
  miles:
    - week: 1
      days:
        - 30 min cross
        - 3 mi run
        - 4 mi run
        - 3 mi run
        - Rest
        - 3 mi run
        - 4 mi run
    - week: 2
      days:
        - 30 min cross
        - 3 mi run
        - 4 mi pace
        - 3 mi run
        - Rest
        - 3 mi pace
        - 5 mi run
    - week: 3
      days:
        - 40 min cross
        - 3.5 mi run
        - 5 mi run
        - 3.5 mi run
        - Rest
        - Rest
        - 6 mi run
    - week: 4
      days:
        - 40 min cross
        - 3.5 mi run
        - 5 mi pace
        - 3.5 mi run
        - Rest
        - 3 mi run
        - 7 mi run
    - week: 5
      days:
        - 40 min cross
        - 4 mi run
        - 6 mi run
        - 4 mi run
        - Rest
        - 3 mi pace
        - 8 mi run
    - week: 6
      days:
        - 50 min cross
        - 4 mi run
        - 6 mi pace
        - 4 mi run
        - Rest or easy run
        - Rest
        - "**5-K Race**"
    - week: 7
      days:
        - Rest
        - 4.5 mi run
        - 7 mi run
        - 4.5 mi run
        - Rest
        - 4 mi pace
        - 9 mi run
    - week: 8
      days:
        - 50 min cross
        - 4.5 mi run
        - 7 mi pace
        - 4.5 mi run
        - Rest
        - 5 mi pace
        - 10 mi run
    - week: 9
      days:
        - 60 min cross
        - 5 mi run
        - 8 mi run
        - 5 mi run
        - Rest or easy run
        - Rest
        - "**10-K Race**"
    - week: 10
      days:
        - Rest
        - 5 mi run
        - 8 mi pace
        - 5 mi run
        - Rest
        - 5 mi pace
        - 11 mi run
    - week: 11
      days:
        - 60 min cross
        - 5 mi run
        - 6 mi run
        - 4 mi run
        - Rest
        - 3 mi pace
        - 12 mi run
    - week: 12
      days:
        - Rest
        - 4 mi run
        - 4 mi pace
        - 2 mi run
        - Rest
        - Rest
        - "**Half Marathon**"
  km:
    - week: 1
      days:
        - 30 min cross
        - 4.8 km run
        - 6.4 km run
        - 4.8 km run
        - Rest
        - 4.8 km run
        - 6.4 km run
    - week: 2
      days:
        - 30 min cross
        - 4.8 km run
        - 6.4 km pace
        - 4.8 km run
        - Rest
        - 4.8 km pace
        - 8.1 km run
    - week: 3
      days:
        - 40 min cross
        - 5.9 km run
        - 8.1 km run
        - 5.9 km run
        - Rest
        - Rest
        - 9.7 km run
    - week: 4
      days:
        - 40 min cross
        - 5.9 km run
        - 8.1 km pace
        - 5.9 km run
        - Rest
        - 4.8 km run
        - 11.3 km run
    - week: 5
      days:
        - 40 min cross
        - 6.4 km run
        - 9.7 km run
        - 6.4 km run
        - Rest
        - 4.8 km pace
        - 12.9 km run
    - week: 6
      days:
        - 50 min cross
        - 6.4 km run
        - 9.7 km pace
        - 6.4 km run
        - Rest or easy run
        - Rest
        - "**5-K Race**"
    - week: 7
      days:
        - Rest
        - 7.3 km run
        - 11.3 km run
        - 7.3 km run
        - Rest
        - 6.4 km pace
        - 14.5 km run
    - week: 8
      days:
        - 50 min cross
        - 7.3 km run
        - 11.3 km pace
        - 7.3 km run
        - Rest
        - 8.1 km pace
        - 16.1 km run
    - week: 9
      days:
        - 60 min cross
        - 8.1 km run
        - 12.9 km run
        - 8.1 km run
        - Rest or easy run
        - Rest
        - "**10-K Race**"
    - week: 10
      days:
        - Rest
        - 8.1 km run
        - 12.9 km pace
        - 8.1 km run
        - Rest
        - 8.1 km pace
        - 17.7 km run
    - week: 11
      days:
        - 60 min cross
        - 8.1 km run
        - 9.7 km run
        - 6.4 km run
        - Rest
        - 4.8 km pace
        - 19.3 km run
    - week: 12
      days:
        - Rest
        - 6.4 km run
        - 6.4 km pace
        - 3.2 km run
        - Rest
        - Rest
        - "**Half Marathon**"
printableScheduleUrl: /downloads/Intermediate-1-Half-Marathon-Printable.pdf
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: intermediate
distance: half
legacy:
  wpId: 228
  wpUrl: /training-programs/half-marathon-training/intermediate-1-half-marathon/
  oldSlugs:
    - intermediate-1
    - half-marathon-intermediate-1
seo:
  title: Intermediate 1 Half Marathon Training | Hal Higdon
  description: Half Marathon Intermediate 1 features steady running, long and
    short. Intermediate 1 is an endurance-based program; Intermediate 2 is a
    speed-based program. These two intermediate schedules exist in a parallel
    universe, the same level of difficulty, just slightly different approaches
    to training. They are part of the logical progression upward from Novice
    through Intermediate to Advanced for the half marathon distance. Before you
    buy, take a look at Intermediate 2 and also look back at Novice 2. Make sure
    you pick the correct program for your level of ability. If you have any
    doubt, err on the side of easy. Find the correct program to get you to the
    finish line of your half marathon with a smile on your face.
todos:
  - "seo.description: falling back to summary"

Body

With the publication of [_Hal Higdon's Half Marathon Training_](https://www.amazon.com/gp/product/1492517240/ref=as_li_tl?ie=UTF8&tag=halhigdon-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1492517240&linkId=0277b92a17a51a2dbad4fc937fa44453), I added a new intermediate schedule. Previously, there was only one, titled "Intermediate." Now there are two: "Intermediate 1" and "Intermediate 2." The difference is that Intermediate 1 is an endurance-based program; Intermediate 2 is a speed-based program. These two intermediate schedules exist in a parallel universe, the same level of difficulty, just slightly different approaches to training. They are part of the logical progression upward from Novice through Intermediate to Advanced. Here is how to use Intermediate 1 to run your best half marathon. The terms used in the training chart are somewhat obvious, but let me explain what I mean anyway. Further information is included in my interactive training programs available through [TrainingPeaks](https://www.trainingpeaks.com/training-plans/running/half-marathon/tp-4185/hal-higdon-1-2-marathon-intermediate-1), where I send you daily emails telling you what to run and how to train. **Long runs:** The key to the program is the long run, which builds from 4 miles in Week 1 to 12 miles in the climactic Week 11. (After that, you taper a week to arrive at the half marathon well rested.) Do _not_ cheat on the long runs. Although the schedule suggests long runs on Sundays, you can switch to Saturdays or even other days of the week to suit your schedule. **Run slow:** For experienced runners, I recommend that they do their long runs anywhere from 30 to 90 or more seconds per mile slower than their planned half marathon pace. Run at a comfortable pace, one that allows you to converse with your training partners,. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter. **Walking breaks:** Walking is a perfectly acceptable strategy in trying to finish a half marathon. It works during training runs too. While some coaches recommend walking at prescribed points, I suggest that runners walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you'll be less likely to collide with someone. It's a good idea to follow this strategy in training as well. **Cross-training:** Mondays in this training program are devoted to cross-training, building from 30 to 60 minutes.  What is cross-training? It is any other form of aerobic exercise that allows you to use slightly different muscles the day after your long run. The best cross-training exercises are swimming, cycling or even walking. One tip: You don't have to cross-train the same each weekend. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for an hour on Monday will help you recover after your Sunday long runs. **Midweek training:** As the weekend mileage builds, the Tuesday and Thursday mileage also go from 3 to 5 miles. Wednesday runs increase from 4 to 8 miles. Run these miles at a comfortable, pace. Don’t get trapped by numbers. Listen to your body signals as much as the signals coming from your GPS watch. If you strength train, Tuesdays and Thursdays would be the best days to combine lifting with running. Usually it’s a good idea to run before you lift rather than the reverse. **Pace:** Saturdays, run pace, the pace you hope to run in your goal half marathon. If you're training for a 2:00 half marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run race pace. If you were training for a 5-K or 10-K, "race pace" would be the pace you planned to run in those races. **Races:** I suggest running a 5-K in Week 6 and a 10-K in Week 9. Consider races as an “option.” Doing at least some racing in a training program can be a valuable experience, because you can determine your level of fitness and predict how fast you might run in your goal race (using various prediction charts on the Internet). But too much racing can wear you out and distract from your training, so embrace this option cautiously. Finally, there is nothing magic about 5-K or 10-K as distances or Week 6 or Week 9 for when to race. Seek races in your area convenient to your schedule. **Rest:** Scientists say that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. You can't run hard unless you are well rested. If you're constantly fatigued, you will fail to reach your potential. This is why I prescribe rest on Fridays to get ready for the hard weekend—and (easy) cross-training on Sundays to recover. If you need to take more rest days--because of a cold or a late night at the office or a sick child--do so. The secret to success in any training program is consistency.

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Schedule (raw)

← Half Marathon Training hub

Legacy

WP id

228

Old URL

/training-programs/half-marathon-training/intermediate-1-half-marathon/

Old slugs

intermediate-1, half-marathon-intermediate-1

Live page

https://www.halhigdon.com/training-programs/half-marathon-training/intermediate-1-half-marathon/

SEO

frontmatter seo.title

Intermediate 1 Half Marathon Training | Hal Higdon

rendered <title>

Intermediate 1 Half Marathon Training | Hal Higdon

frontmatter seo.description

Half Marathon Intermediate 1 features steady running, long and short. Intermediate 1 is an endurance-based program; Intermediate 2 is a speed-based program. These two intermediate schedules exist in a parallel universe, the same level of difficulty, just slightly different approaches to training. They are part of the logical progression upward from Novice through Intermediate to Advanced for the half marathon distance. Before you buy, take a look at Intermediate 2 and also look back at Novice 2. Make sure you pick the correct program for your level of ability. If you have any doubt, err on the side of easy. Find the correct program to get you to the finish line of your half marathon with a smile on your face.

rendered meta description

Half Marathon Intermediate 1 features steady running, long and short. Intermediate 1 is an endurance-based program; Intermediate 2 is a speed-based program. These two intermediate schedules exist in a parallel universe, the same level of difficulty, just slightly different approaches to training. They are part of the logical progression upward from Novice through Intermediate to Advanced for the half marathon distance. Before you buy, take a look at Intermediate 2 and also look back at Novice 2. Make sure you pick the correct program for your level of ability. If you have any doubt, err on the side of easy. Find the correct program to get you to the finish line of your half marathon with a smile on your face.

Canonical URL SeoHead will emit

https://higdon-running.com/training-programs/half-marathon-training/intermediate-1-half-marathon/

Media

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• image: /_astro/105-runner.CGzV-bIt.png (835×495)

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