12 Week Intermediate Half Marathon Training Plan

Our Intermediate Training Plan is designed for those who are looking to improve their past performances and are willing to train hard to get there. You want to cross that finish line with a new PR and a great feeling too!

 

Week DATE MON TUE WED THU FRI SAT SUN
1 Feb 3 – Feb 9

(26 Miles Total)

Yoga or Strength 5 miles 6 miles 3 miles or cross training Off 9 miles long run 605 Running Co. Long Run Day 3 miles + yoga
2 Feb 10 – Feb 16

(26 Miles Total)

Yoga or Strength 5 miles 6 miles 3 miles or cross training Off 9 miles long run 3 miles + yoga
3 Feb 17 – Feb 23

(28 Miles Total)

Yoga or Strength 5 miles 6 miles 3 miles or cross training Off 11 miles long run 3 miles + yoga
4 Feb 24 – March 1

(23 Miles Total)

Yoga or Strength 5 miles 6 miles w/ hill repeats 3 miles or cross training Off 6 miles long run 605 Running Co. Long Run Day 3 miles + yoga
5 March 2 – March 8

(31 Miles Total)

Yoga or Strength 6 miles 7 miles w/ tempo surges 3 miles or cross training Off 12 miles long run 3 miles + yoga
6 March 9 – March 15

(31 Miles Total)

Yoga or Strength 6 miles 6 miles w/ hill repeats 3 miles or cross training Off 13 miles long run 3 miles + yoga
7 March 16 – March 22

(24 Miles Total)

Yoga or Strength 6 miles 7 miles w/ tempo surges 3 miles or cross training Off 6 miles long run 605 Running Co. Long Run Day 3 miles + yoga
8 March 23 – March 29

(36 Miles Total)

Yoga or Strength 7 miles 7 miles w/ hill repeats 4 miles or cross training Off 10 miles long run 3 miles + yoga
9 March 30 – April 5

(37 Miles Total)

Yoga or Strength 7 miles 7 miles w/ tempo surges 4 miles or cross training Off 12 miles long run 605 Running Co. Long Run Day 3 miles + yoga
10 April 6 – April 12

(24 Miles Total)

Yoga or Strength 5 miles  7 miles w/ hill repeats 3 miles or cross training Off 6 miles long run 3 miles + yoga
11 April 13 – April 19

(9 Miles Total)

Yoga or Strength 2 miles 3 miles 2 miles or cross training Off Off or 605 Running Co. Long Run Day 3 miles + yoga
12 April 20 – April 26

(17.1 Miles Total)

Yoga or Strength 3 miles Off Off Off 1 mile Skedaddle Race Day!

Legend

  • Hill Repeats: Hill Repeats help build leg strength without unnecessary muscle strain. Run 4 to 6 on a long gradual incline for 90 seconds at 80 to 85% intensity. Do your Hill Repeats following an easy run.
  • Tempo Surges: Tempo Surges help you build the speed needed to run your goal race pace. Do 5 to 10 for 60 seconds at 80 to 90% intensity throughout your easy run. Be sure to leave enough time between Tempo Surges to fully recover.
  • Long Runs: Long runs should be done at a conversational pace, think 1-2 minutes slower than your goal race pace. Find some like-minded training partners to help keep each other motivated and on track. Goes well with post-run bagels and coffee. Yum!
  • Cross Training: Consider skipping the run and going for a swim or bike ride. Cross training can
    help balance muscle groups and prevent injuries while offering similar benefits of running, yet avoiding the “burnout” factor.
  • Yoga: Consider incorporating a yoga practice into your weekly routine. Yoga can be a great way to build length, strength, alignment and flexibility. It also can aid in injury prevention and recovery. Namaste!
  • 605 Running Co. Long Run Days: Group Long Runs that start at 605 Running Co. in Downtown Sioux Falls. These runs start at 7 am from the store. Join other runners training for the Skedaddle plus take part in the fun surprises each time at the store.

Training Tips

  • Allow 10-15 minutes for warming up and cooling down before and after
    each workout.
  • Practice training with the foods and nutrition products you plan to use on race day.
  • Be consistent with your training and keep a training log
  • Find a training partner or training group to stay on
    rack.
  • Tell everyone you know that you are doing the Sioux Falls Skedaddle. This will
    keep you accountable for your training.