Half Marathon Training Program - Intermediate
Assumes experienced runner who has run one or more 1/2 marathons; and has a base of 20-25 miles per week
Week	Sat - Week Ending Date	Sun	Mon	Tues	Weds	Thurs	Fri	Sat	Total Miles
16	7/2/2005	Rest	2	4	2	4	X-Train/Rest	5	17
15	7/9/2005	Rest	2	4	2	4	X-Train/Rest	6	18
14	7/16/2005	Rest	2	5	2	5	X-Train/Rest	7	21
13	7/23/2005	Rest	2	5	2	5	X-Train/Rest	8	22
12	7/30/2005	Rest	3	6	3	6	X-Train/Rest	9	27
11	8/6/2005	Rest	3	6	3	6	X-Train/Rest	10	28
10	8/13/2005	Rest	3	6	3	6	X-Train/Rest	6	24
9	8/20/2005	Rest	4	6	4	6	X-Train/Rest	10	30
8	8/27/2005	Rest	4	6F	4	6	X-Train/Rest	8	22
7	9/3/2005	Rest	4	7F	4	7	X-Train/Rest	11	26
6	9/10/2005	Rest	4	7T	4	7	X-Train/Rest	8	23
5	9/17/2005	Rest	4	7T	4	7	X-Train/Rest	12	27
4	9/24/2005	Rest	4	3P	4	7	X-Train/Rest	8	23
3	10/1/2005	Rest	4	3P	4	7	X-Train/Rest	12	27
2	10/8/2005	Rest	4	2P	3	3	X-Train/Rest	6	16
1	10/15/2005	2	4	X-Train	2	Rest	Rest	Race	21.1
P = Pace Runs consist of: 1 mile wamup 4 intervals of 100M run at marathon goal pace and 100M walk 4 intervals of 200M run 200M jog A Pace run of 2.5 miles at marathon goal pace 1 Mile cooldown (F)artlek runs include strength building sessions consisting of running 1 min hard followed by 4 mins easy for the middle 6 miles otherwise all runs are done at 75-80% effort/goal pace