Free Intermediate Level 21k Half Marathon Training Program Plan

Intermediate Half Marathon Training Program: A 12-Week Guide to Improved Performance

This 12-week program is tailored for runners with some race experience who are looking to improve their performance in the half marathon. It focuses on refining endurance, building speed, and sharpening pacing strategies to help you achieve a strong finish in the 21.1km race.

Program Overview
Grounded in proven training principles, this program emphasizes strategic progression, incorporating structured workouts, long runs, and recovery sessions to optimize performance.

Training Phases
Base Phase: Develop aerobic fitness and refine running form with steady, easy-paced runs and light speedwork.
Build Phase: Increase training volume and intensity with tempo runs, intervals, and longer runs to boost endurance and stamina.
Peak Phase: Simulate race conditions with focused long runs and race-pace efforts to build confidence and resilience.
Taper Phase: Reduce training volume to prioritize recovery and arrive at race day feeling fresh and prepared.

Effort Levels Explained
Mastering effort levels will help you train effectively:
Easy: A relaxed pace where conversation is comfortable.
Moderate: A steady effort where talking requires focus.
Hard: A challenging pace where speaking is difficult.
Race Pace: A controlled effort matching your goal half-marathon pace.

Workout Components
Long Runs: Gradually increase distance to develop the endurance needed for the half marathon.
Tempo Runs: Sustained efforts at a comfortably hard pace to improve stamina and aerobic capacity.
Intervals: High-intensity efforts to boost speed and running economy.
Strength Training: Target functional movements to build power, improve efficiency, and prevent injury.
Active Recovery: Incorporate low-impact activities to promote recovery and flexibility.

Performance-Driven Approach
This program is designed to enhance your running performance, combining purposeful training sessions with recovery strategies. It provides a balanced approach that prioritizes quality over quantity, ensuring you build strength, speed, and endurance effectively.

Commit to this intermediate half marathon training program, and take your running to the next level. With focused effort and strategic execution, you’ll be prepared to cross the finish line with strength and confidence.

Week 1 – Intermediate Half Marathon Training Program (Base Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes focusing on functional strength exercises, including single-leg squats, planks, and glute bridges.
• Mobility: 10 minutes of yoga-inspired stretches targeting the hamstrings, calves, and hips.

Tuesday – Base Run

• Run: 6 km at an easy pace.
• Focus: Maintain a relaxed effort, focusing on light strides and steady breathing.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of swimming, cycling, or elliptical at a moderate effort.
• Rest: Option to take a full rest day if needed, with foam rolling or light stretching.

Thursday – Tempo Run

• Run: 8 km total, including:
  • 2 km warm-up
  • 4 km at a comfortably hard pace
  • 2 km cool-down.
• Focus: Build stamina and pacing confidence at faster-than-easy effort.

Friday – Strength and Mobility

• Strength Workout: 30 minutes of core and glute-focused exercises, including side planks, lunges, and bird-dogs.
• Mobility: Foam rolling and stretches for quads, IT bands, and calves.

Saturday – Active Recovery

• Activity: 30 minutes of light yoga, walking, or swimming.
• Purpose: Promote recovery and prepare for Sunday’s long run.

Sunday – Long Run

• Run: 10 km at a steady, manageable pace.
• Nutrition Tip: Start experimenting with mid-run fueling, such as gels or small snacks.
• Focus: Build endurance and establish a consistent long-run routine.

Weekly Summary
Week 1 establishes a solid foundation with base runs, light tempo efforts, and a 10 km long run. Cross-training and strength work ensure a balanced approach to building strength and stamina.

Week 2 – Intermediate Half Marathon Training Program (Base Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes focusing on bodyweight exercises such as step-ups, glute bridges, and planks.
• Mobility: 10 minutes of stretches targeting tight areas like the hamstrings and lower back.

Tuesday – Base Run

• Run: 7 km at an easy pace.
• Focus: Relax and maintain steady effort, focusing on form and rhythm.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of low-impact aerobic activity, such as cycling or swimming, at moderate intensity.
• Rest: Take a full rest day if needed, prioritizing foam rolling and gentle stretching.

Thursday – Interval Run

• Run: 6x400m at 5K race pace with 200m jog recoveries. Include a 2 km warm-up and 2 km cool-down.
• Focus: Develop speed and running efficiency with consistent, controlled intervals.

Friday – Strength and Mobility

• Strength Workout: 30 minutes focusing on lower body and core strength.
• Mobility: Foam roll and stretch quads, hamstrings, and calves to aid recovery.

Saturday – Active Recovery

• Activity: 30–40 minutes of yoga, walking, or swimming.
• Purpose: Promote relaxation and loosen muscles for the long run.

Sunday – Long Run

• Run: 12 km at a steady pace.
• Nutrition Tip: Practice mid-run hydration and fueling strategies.
• Focus: Build endurance with slightly increased distance.

Weekly Summary
Week 2 builds on the first week with longer base runs, interval training, and a 12 km long run. The combination of speed, endurance, and recovery ensures a balanced and effective progression.

Week 3 – Intermediate Half Marathon Training Program (Base Phase)

Monday – Strength and Mobility

• Strength Workout: 35 minutes focusing on core stability and glute activation exercises.
• Mobility: 10–15 minutes of stretches and foam rolling for hips, quads, and calves.

Tuesday – Base Run

• Run: 8 km at an easy pace.
• Focus: Maintain steady effort and consistent breathing.

Wednesday – Cross-Training or Rest

• Cross-Training: 40–50 minutes of moderate-intensity swimming, cycling, or rowing.
• Rest: Full recovery day if needed with light stretching.

Thursday – Tempo Run

• Run: 9 km total, including:
  • 2 km warm-up
  • 5 km at a comfortably hard pace
  • 2 km cool-down.
• Focus: Enhance stamina and pacing confidence for sustained efforts.

Friday – Strength and Mobility

• Strength Workout: 30 minutes of functional bodyweight exercises, including single-leg deadlifts and bird-dogs.
• Mobility: Foam rolling and stretches for recovery and flexibility.

Saturday – Active Recovery

• Activity: 30 minutes of light yoga or walking.
• Purpose: Aid recovery and loosen muscles for the long run.

Sunday – Long Run

• Run: 14 km at a steady pace.
• Nutrition Tip: Continue testing mid-run fueling strategies to find what works best for your body.
• Focus: Build endurance and mental resilience with extended time on your feet.

Weekly Summary
Week 3 reaches the peak of the Base Phase with longer tempo efforts and a 14 km long run. Strength and mobility work remain crucial for injury prevention and overall balance.

Week 4 – Intermediate Half Marathon Training Program (Build Phase)

Monday – Strength and Mobility

• Strength Workout: 35 minutes focusing on running-specific strength, including single-leg squats, side planks, and glute bridges.
• Mobility: 10–15 minutes of stretches targeting hamstrings, quads, and calves.

Tuesday – Base Run

• Run: 8 km at an easy pace.
• Focus: Build consistency with relaxed effort and steady rhythm.

Wednesday – Cross-Training or Rest

• Cross-Training: 45 minutes of swimming, cycling, or elliptical at moderate intensity.
• Rest: Option to take a rest day if feeling fatigued, with foam rolling or light stretching.

Thursday – Interval Run

• Run: 6x600m at 5K race pace with 200m jog recoveries. Include a 2 km warm-up and 2 km cool-down.
• Focus: Improve speed and stamina with slightly longer intervals.
• Pacing Tip: Aim for consistent effort across all intervals.

Friday – Strength and Mobility

• Strength Workout: 35 minutes focusing on core strength and glute activation.
• Mobility: Foam rolling and yoga-inspired stretches to enhance flexibility and recovery.

Saturday – Active Recovery

• Activity: 30–40 minutes of light yoga, walking, or swimming.
• Purpose: Promote recovery and loosen muscles for Sunday’s long run.

Sunday – Long Run

• Run: 15 km at a steady, comfortable pace.
• Nutrition Tip: Continue testing fueling and hydration strategies during the run.
• Focus: Build endurance with slightly increased distance.

Weekly Summary
Week 4 marks the transition to the Build Phase, focusing on higher intensity interval work and extending long-run mileage to 15 km. Recovery sessions remain integral to support adaptation.

Week 5 – Intermediate Half Marathon Training Program (Build Phase)

Monday – Strength and Mobility

• Strength Workout: 35 minutes of functional exercises like step-ups, side planks, and single-leg deadlifts.
• Mobility: 10 minutes of stretches targeting tight areas, especially calves and IT bands.

Tuesday – Base Run

• Run: 9 km at an easy-to-moderate pace.
• Focus: Maintain steady breathing and light, efficient strides.

Wednesday – Cross-Training or Rest

• Cross-Training: 45 minutes of cycling, swimming, or rowing at moderate intensity.
• Rest: Full recovery day if needed, focusing on stretching and foam rolling.

Thursday – Tempo Run

• Run: 10 km total, including:
  • 2 km warm-up
  • 6 km at a comfortably hard pace
  • 2 km cool-down.
• Focus: Build endurance and pacing confidence at sustained effort.

Friday – Strength and Mobility

• Strength Workout: 35 minutes focusing on core stability and glute strength.
• Mobility: Foam rolling for calves, hamstrings, and lower back to reduce tension.

Saturday – Active Recovery

• Activity: 30 minutes of light yoga or an easy walk.
• Purpose: Relax and prepare for the long run.

Sunday – Long Run

• Run: 16 km at a steady, manageable pace.
• Nutrition Tip: Refine your mid-run fueling strategy, testing energy gels or snacks every 30–45 minutes.
• Focus: Build confidence and endurance with this milestone run.

Weekly Summary
Week 5 intensifies the Build Phase with a longer tempo run and a 16 km long run. Base runs and strength work ensure a well-rounded approach to improving stamina and speed.

Week 6 – Intermediate Half Marathon Training Program (Build Phase)

Monday – Strength and Mobility

• Strength Workout: 40 minutes focusing on functional exercises like lunges, bird-dogs, and single-leg glute bridges.
• Mobility: 10–15 minutes of stretches for tight areas, especially hamstrings and quads.

Tuesday – Base Run

• Run: 10 km at an easy pace.
• Focus: Build aerobic capacity while maintaining relaxed effort.

Wednesday – Cross-Training or Rest

• Cross-Training: 50 minutes of swimming, cycling, or elliptical at moderate intensity.
• Rest: Full recovery day with light stretching and foam rolling, if needed.

Thursday – Interval Run

• Run: 8x400m at 5K race pace with 200m jog recoveries. Include a 2 km warm-up and 2 km cool-down.
• Focus: Boost speed and endurance through high-intensity intervals.
• Pacing Tip: Keep effort consistent across all repetitions.

Friday – Strength and Mobility

• Strength Workout: 30–40 minutes focusing on lower body and core exercises, including side planks and glute activation drills.
• Mobility: Foam rolling and yoga-inspired stretches for recovery and flexibility.

Saturday – Active Recovery

• Activity: 30 minutes of light yoga, walking, or swimming.
• Purpose: Loosen muscles and mentally prepare for Sunday’s long run.

Sunday – Long Run

• Run: 18 km at a steady pace.
• Nutrition Tip: Practice drinking water or sports drinks consistently during the run.
• Focus: Build endurance and test race-day fueling strategies.

Weekly Summary
Week 6 continues the Build Phase with longer intervals, a 10 km base run, and an 18 km long run. Recovery remains critical as intensity and mileage increase, ensuring balanced progress.

Week 7 – Intermediate Half Marathon Training Program (Peak Phase)

Monday – Strength and Mobility

• Strength Workout: 40 minutes focusing on functional bodyweight exercises like step-ups, glute bridges, and planks.
• Mobility: 10 minutes of stretches targeting hips, hamstrings, and calves.

Tuesday – Base Run

• Run: 10 km at an easy pace.
• Focus: Maintain consistent effort, focusing on relaxed breathing and efficient form.

Wednesday – Cross-Training or Rest

• Cross-Training: 50 minutes of swimming, cycling, or rowing at moderate intensity.
• Rest: Option to take a full recovery day if needed.

Thursday – Tempo Run

• Run: 12 km total, including:
  • 2 km warm-up
  • 8 km at a comfortably hard pace
  • 2 km cool-down.
• Focus: Simulate race pacing and build endurance at a challenging pace.

Friday – Strength and Mobility

• Strength Workout: 40 minutes focusing on core strength and glute activation.
• Mobility: Foam rolling for calves, IT bands, and lower back to support recovery.

Saturday – Active Recovery

• Activity: 30–40 minutes of light yoga, walking, or an easy swim.
• Purpose: Loosen muscles and prepare for the week’s long run.

Sunday – Long Run

• Run: 20 km at a steady pace.
• Nutrition Tip: Treat this as a race simulation. Practice fueling, hydration, and pacing strategies.
• Focus: Build confidence and endurance for race day.

Weekly Summary
Week 7 transitions into the Peak Phase, emphasizing race-specific preparation with a 20 km long run and extended tempo efforts. Recovery activities help balance the increased intensity.

Week 8 – Intermediate Half Marathon Training Program (Peak Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes focusing on core stability and lower body strength, including single-leg exercises.
• Mobility: 10–15 minutes of dynamic stretches to stay loose and flexible.

Tuesday – Base Run

• Run: 8 km at an easy-to-moderate pace.
• Focus: Relax and maintain steady effort while focusing on light strides.

Wednesday – Cross-Training or Rest

• Cross-Training: 50 minutes of low-impact aerobic activity, such as swimming or cycling.
• Rest: Take a rest day if needed, prioritizing recovery and hydration.

Thursday – Fartlek Run

• Run: 10 km total, alternating between:
  • 2 minutes at moderate effort (RPE 6–7)
  • 2 minutes at an easy jog.
• Focus: Build speed and adaptability with unstructured intervals.

Friday – Strength and Mobility

• Strength Workout: 30 minutes of functional strength, focusing on glute and core activation.
• Mobility: Foam rolling and yoga-inspired stretches to reduce tension and improve flexibility.

Saturday – Active Recovery

• Activity: 30 minutes of light walking, yoga, or swimming.
• Purpose: Aid recovery and prepare for the longest long run.

Sunday – Long Run

• Run: 21 km at a steady pace.
• Nutrition Tip: Treat this as your final race simulation. Use your planned hydration and fueling strategies.
• Focus: Build mental and physical resilience for race day.

Weekly Summary
Week 8 is the peak of your training, with a 21 km long run simulating race day conditions. Fartlek and tempo runs maintain sharpness while recovery ensures balance.

Week 9 – Intermediate Half Marathon Training Program (Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 20 minutes of light bodyweight exercises like planks, bird-dogs, and glute bridges.
• Mobility: 10 minutes of gentle stretches for recovery.

Tuesday – Base Run

• Run: 7 km at an easy pace.
• Focus: Prioritize recovery while maintaining aerobic fitness.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of light swimming or cycling at a relaxed effort.
• Rest: Take a full recovery day if needed.

Thursday – Tempo Run

• Run: 8 km total, including:
  • 2 km warm-up
  • 4 km at race pace
  • 2 km cool-down.
• Focus: Sharpen pacing skills without overexerting.

Friday – Strength and Mobility

• Strength Workout: 20 minutes of light core and stability exercises.
• Mobility: Foam rolling and light stretches to promote relaxation.

Saturday – Active Recovery

• Activity: 20–30 minutes of light yoga or walking.
• Purpose: Prepare mentally and physically for the reduced long run.

Sunday – Long Run

• Run: 15 km at a steady pace.
• Nutrition Tip: Finalize your fueling strategy and note how your body feels during this shorter long run.
• Focus: Maintain effort without pushing too hard as the taper begins.

Weekly Summary
Week 9 begins the Taper Phase, reducing mileage and intensity to allow recovery. The focus shifts to maintaining sharpness and practicing race-day strategies.

Week 10 – Intermediate Half Marathon Training Program (Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 15–20 minutes of light bodyweight exercises, such as planks, bird-dogs, and glute bridges.
• Mobility: 10 minutes of yoga-inspired stretches targeting hips, hamstrings, and calves.

Tuesday – Base Run

• Run: 6 km at an easy pace.
• Focus: Relax and maintain a light effort to conserve energy.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of swimming, cycling, or elliptical at a light-to-moderate intensity.
• Rest: Take a full rest day if needed, prioritizing recovery.

Thursday – Tempo Run

• Run: 6 km total, including:
  • 1 km warm-up
  • 4 km at race pace
  • 1 km cool-down.
• Focus: Sharpen your race pacing and maintain control.

Friday – Strength and Mobility

• Strength Workout: 15 minutes focusing on core and stability exercises.
• Mobility: Include foam rolling and light stretches for relaxation.

Saturday – Active Recovery

• Activity: 20–30 minutes of light yoga or walking.
• Purpose: Loosen muscles and stay relaxed for the upcoming long run.

Sunday – Long Run

• Run: 12 km at an easy, steady pace.
• Nutrition Tip: Practice pre-run fueling and hydration to simulate race conditions.
• Focus: Maintain light effort and avoid overexertion.

Weekly Summary
Week 10 reduces long-run mileage to 12 km while maintaining focus on recovery and sharpening race pace. The goal is to conserve energy while staying sharp and confident.

Week 11 – Intermediate Half Marathon Training Program (Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 10–15 minutes of core and functional exercises, such as planks and side planks.
• Mobility: 10 minutes of stretches targeting tight areas.

Tuesday – Easy Run

• Run: 5 km at an easy pace.
• Focus: Keep effort light to prioritize recovery and maintain fitness.

Wednesday – Cross-Training or Rest

• Cross-Training: 30 minutes of swimming or cycling at a light intensity.
• Rest: Full recovery day if needed, focusing on stretching and foam rolling.

Thursday – Shake-Out Run

• Run: 5 km total, including:
  • 1 km warm-up
  • 3 km at race pace
  • 1 km cool-down.
• Focus: Fine-tune race-day pacing without overexertion.

Friday – Rest

• Activity: Full rest day.
• Purpose: Allow your body to recover fully as race day approaches.

Saturday – Active Recovery

• Activity: 15–20 minutes of yoga or walking.
• Purpose: Stay loose and mentally focused for the big race.

Sunday – Long Run

• Run: 8 km at an easy pace.
• Nutrition Tip: Use this shorter long run to finalize hydration and fueling strategies.
• Focus: Stay relaxed and conserve energy for race day.

Weekly Summary
Week 11 further reduces mileage and intensity as the focus shifts to recovery and sharpening for race day. This week helps ensure the body is fresh and ready for the upcoming half marathon.

Week 12 – Intermediate Half Marathon Training Program (Race Week – Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 10 minutes of light core exercises, such as planks and glute bridges.
• Mobility: 10 minutes of gentle stretches for relaxation.

Tuesday – Easy Run

• Run: 4 km at an easy pace.
• Focus: Stay light and relaxed to maintain freshness.

Wednesday – Rest or Walk

• Activity: 10–15 minutes of light walking if desired.
• Purpose: Focus on mental preparation and recovery.

Thursday – Shake-Out Run

• Run: 4 km total, including:
  • 1 km warm-up
  • 2 km at race pace
  • 1 km cool-down.
• Focus: Fine-tune pacing and maintain sharpness without overdoing it.

Friday – Rest

• Activity: Full rest day.
• Purpose: Prioritize hydration, nutrition, and sleep to ensure peak readiness.

Saturday – Shake-Out Run

• Run: 10 minutes at an easy pace with light strides at the end.
• Purpose: Stay loose and mentally focused for race day.

Sunday – RACE DAY!

• Run: Half Marathon (21.1 km).
• Nutrition Tip: Follow your fueling plan and adjust based on weather conditions. Hydrate well, start conservatively, and aim to finish strong.
• Focus: Trust your training, maintain steady pacing, and enjoy the experience!

Weekly Summary
Week 12 is race week, with minimal running to maximize recovery and sharpness. The focus is on maintaining mental and physical readiness for race day.

Disclaimer for Training Programs on SWIMBIKERUN.ph

The training programs provided on SWIMBIKERUN.ph are designed to offer informational purposes only and should not be construed as professional advice or instruction. Before beginning any exercise regimen, especially one as intense as a triathlon training program, it’s essential to consult with a healthcare professional or a certified coach to ensure that it’s appropriate for your individual circumstances.

Remember:

1. Individual Variances: Everyone’s body reacts differently to training. What works for one person might not work for another. Always listen to your body and adjust training accordingly.
2. Potential Risks: As with any physical activity, there’s a risk of injury. Ensure you’re executing exercises correctly and safely.
3. Medical Concerns: If you have any medical conditions or health concerns, it’s essential to speak with a healthcare professional before starting.
4. Nutrition and Hydration: Along with the physical workouts, proper nutrition and hydration are key. Consider consulting a nutritionist who can guide based on your training.

While the plans have been crafted considering general best practices in triathlon training, SWIMBIKERUN.ph and its authors cannot be held liable for any injuries, health complications, or other adverse events that may occur as a result of following these programs. Always prioritize safety and seek expert advice when needed.