Training - Half Marathon Intermediate

Half Marathon Event Training Program

10 Week Half Marathon Training Program Train for your next Half Marathon with our new Half Marathon Intermediate Training Program. If you already feel comfortable running moderate to long distances, this program is just for you. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 3.0 miles
    331.7 ft.
    457 cal.
    General Aerobic 3 miles-Norway
  • 2.0 miles
    86.5 ft.
    301 cal.
    General Aerobic 2 mile run in Raleigh, North Carolina
  • 3.0 miles
    412.2 ft.
    424 cal.
    General Aerobic 3 miles-Canary Islands
  • 4.0 miles
    0.0 ft.
    601 cal.
    Long run on the week-4 miles
  • 4.0 miles
    217.7 ft.
    600 cal.
    General Aerobic Run-4 miles-Taiwan
  • 1.5 miles
    0.0 ft.
    225 cal.
    4X15 second sprint efforts
  • 3.0 miles
    114.9 ft.
    465 cal.
    General Aerobic 3 miles-Svalbard snowmobile trail
  • 5.0 miles
    0.0 ft.
    751 cal.
    5 mile long run on the week
  • 5.0 miles
    528.4 ft.
    754 cal.
    General Aerobic 5 mile Run-San Francisco
  • 0.0 miles
    0.0 ft.
    29 cal.
    6 X 20 second climbs
  • 4.0 miles
    387.9 ft.
    607 cal.
    Tempo Run-4 miles (run 1 miles just below race pace) Alaska
  • 6.0 miles
    46.2 ft.
    901 cal.
    Long Run on the week-6 miles-Hawaii
  • 6.0 miles
    722.6 ft.
    898 cal.
    General Aerobic 6 mile- Isle of Man
  • 2.0 miles
    0.0 ft.
    300 cal.
    5X20 second sprint efforts
  • 6.0 miles
    535.6 ft.
    932 cal.
    5 mile Tempo (run 2 miles just below race pace) Perth, Australia
  • 8.0 miles
    0.0 ft.
    1,202 cal.
    8 mile long run on the week
  • 6.0 miles
    262.6 ft.
    907 cal.
    General Aerobic run-6 miles-Bangkok
  • 0.0 miles
    0.0 ft.
    37 cal.
    6 X 25 second climbs
  • 6.0 miles
    146.2 ft.
    909 cal.
    Tempo Run-6 miles (3 mile just below race pace) Las Vegas
  • 9.0 miles
    0.0 ft.
    1,352 cal.
    9 mile long run on the week
  • 7.0 miles
    695.2 ft.
    1,097 cal.
    General Aerobic- 7 miles- Pacific Grove, CA
  • 2.5 miles
    0.0 ft.
    375 cal.
    6X25 second sprint efforts
  • 6.0 miles
    906.8 ft.
    900 cal.
    Tempo-6 miles (complete 3 miles at race pace)-New Zealand
  • 10.0 miles
    0.0 ft.
    1,502 cal.
  • 5.0 miles
    319.5 ft.
    767 cal.
    General Aerobic 5 miles-Madrid
  • 0.0 miles
    0.0 ft.
    44 cal.
    6 X 30 second climbs
  • 5.0 miles
    37.8 ft.
    750 cal.
    General Aerobic-5 miles-Key West
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    7 mile Long run of the week
  • 6.0 miles
    228.0 ft.
    902 cal.
    General Aerobic- 6 miles- Denmark
  • 3.0 miles
    0.0 ft.
    451 cal.
    6X30 second sprint efforts
  • 7.0 miles
    555.0 ft.
    1,048 cal.
    7 Mile Tempo (5 miles at race pace)-Oregon Coast
  • 12.0 miles
    0.0 ft.
    1,802 cal.
    12 mile long run of the week
  • 7.0 miles
    766.3 ft.
    918 cal.
    General Aerobic Run- 7 miles- Redwood, Ca
  • 0.0 miles
    0.0 ft.
    52 cal.
    8 X 35 second climbs
  • 5.0 miles
    81.3 ft.
    759 cal.
    5 mile Tempo (4 miles at race pace)- Lucas Oil Stadium, Indianapolis
  • 10.0 miles
    0.0 ft.
    1,502 cal.
    10 mile long run of the week
  • 4.0 miles
    158.5 ft.
    614 cal.
    Easy 4 mile run-New York
  • 3.0 miles
    86.1 ft.
    449 cal.
    EASY 3 miles - Coronado Island
  • 3.0 miles
    97.3 ft.
    453 cal.
    3 mile run (1 mile at race pace) Italy