Level Up Your Running Game

Targeted training strategies, specialized workouts, and performance tips to elevate your running and reach new goals.

Training Guides Race Plans
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Performance

Training strategies to boost your speed, endurance, and race-day results.

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Structure

Progressive training plans that add structure and purpose to your running.

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Strength

Runner-specific strength work to enhance power, efficiency, and injury resistance.

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Recovery

Smart recovery strategies to optimize adaptation and prevent overtraining.

Intermediate Running Guides

Comprehensive resources to help you break plateaus, optimize training, and reach your next level of performance.

Half marathon training guide

Half Marathon Training Guide

Complete 12-week training plan for intermediate runners looking to conquer the half marathon distance with confidence.

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10K training plan

8-Week 10K Training Plan

Structured training plan to help you achieve a new personal best in the popular 10K distance.

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Break your plateau

Break Your Plateau

8-week plan designed to help intermediate runners shave minutes off their PR using proven training methods.

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Strength training for speed

Strength Training for Speed

Runner-specific gym guide that translates strength work into faster race times and improved power.

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The 80/20 method

The 80/20 Method

Training smarter by balancing intensity—how to apply polarized training principles to your running routine.

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Recovery revolution

Recovery Revolution

Transform rest days into performance boosters with evidence-based recovery strategies that accelerate adaptation.

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Nutrition timing for runners

Nutrition Timing for Runners

Optimize what you eat before, during, and after every workout to maximize performance and recovery.

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The perfect long run

The Perfect Long Run

Building endurance without burnout—structured approaches to make your long runs more effective and enjoyable.

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Run injury-free

Run Injury-Free

Prehab routines that target common runner weaknesses to prevent injuries before they start.

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From road to trail

From Road to Trail

The intermediate runner's guide to trail running—techniques and training adjustments for off-road adventures.

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Race-specific training

Race-Specific Training

Customizing your workouts from 5K to marathon—how to tailor training to your target race distance.

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Weather-proof running

Weather-Proof Running

Seasonal training adaptations to maintain fitness and performance throughout the year in any condition.

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Intermediate Race Training Plans

Structured and progressive training plans to help you achieve your race day goals with confidence.

10K Training Plan

8 Weeks 5 Sessions/Week Intermediate

This 8-week 10K plan is designed for runners who can comfortably run 5K and want to improve their 10K performance. The plan includes:

  • Progressive speedwork and tempo runs to build race-specific fitness
  • Long runs that gradually increase to 8-10 miles
  • Recovery weeks to prevent overtraining
  • Race-week tapering strategy
Weekly Mileage 20-35 miles
Prerequisites Can run 5K comfortably
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Half Marathon Plan

12 Weeks 5 Sessions/Week Intermediate

This 12-week half marathon plan is perfect for runners who have completed at least one 10K and are looking to conquer the half marathon distance. The plan includes:

  • Cutback weeks every 3-4 weeks to ensure proper recovery
  • Progressive long runs peaking at 12-14 miles
  • Tempo runs and race pace workouts to build endurance and speed
  • Cross-training options to build complementary fitness
Weekly Mileage 25-40 miles
Prerequisites Can run 6 miles comfortably
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PR Breaker Plan

8 Weeks 5-6 Sessions/Week Intermediate+

This 8-week specialized plan is designed to help intermediate runners break through plateaus and achieve new personal records in the 5K to half marathon range. The plan includes:

  • Advanced interval sessions to increase VO2max and lactate threshold
  • Hill repeats for improved power and strength
  • Race-specific workouts tailored to your target distance
  • Strategic recovery protocols to optimize adaptation
Weekly Mileage 25-45 miles
Prerequisites 6+ months consistent running
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Intermediate Training Methods

Essential training concepts and workouts that form the foundation of effective intermediate running programs.

Tempo Runs

Sustained efforts at your lactate threshold pace (comfortably hard) that improve your body's ability to clear lactate and maintain faster paces for longer periods. These workouts feel challenging but controllable—typically 85-90% of maximum heart rate.

Example Workout:

  • 15 min easy warm-up
  • 20-30 min at tempo pace (about 25-30 seconds slower than 5K pace)
  • 10 min easy cool-down

Interval Training

Structured repeats of harder efforts followed by recovery periods that improve VO2max, running economy, and mental toughness. These sessions teach your body to buffer lactate more effectively and recover faster between efforts.

Example Workout:

  • 15 min easy warm-up with drills
  • 6-8 × 400m at 5K pace with 90 sec recovery jog
  • 10 min easy cool-down

Progressive Long Runs

Extended runs that gradually increase in pace throughout the run, teaching your body to maintain form and pace while fatigued, and mobilizing fat as fuel—crucial for race day success in longer distances.

Example Workout:

  • First 50%: Easy, conversational pace
  • Middle 30%: Moderate, marathon pace
  • Final 20%: Comfortably hard, half marathon pace

Fartlek Training

Swedish for "speed play," fartleks mix unstructured intervals of faster running with easier recovery periods, developing aerobic capacity while keeping training fresh and enjoyable.

Example Workout:

  • 10 min easy warm-up
  • 1-2-3-2-1 min hard efforts with equal recovery jogs
  • Repeat 2-3 times
  • 10 min easy cool-down

Hill Repeats

Structured uphill runs that build power, improve running economy, and strengthen key muscle groups without the impact stress of flat-ground speedwork—natural resistance training for runners.

Example Workout:

  • 15 min easy warm-up
  • 8-10 × 30-second hard uphill efforts
  • Jog down recovery
  • 10 min easy cool-down

Strides

Short bursts of controlled acceleration that improve neuromuscular coordination, running form, and efficiency without significant fatigue—making them perfect to include regularly, even on easy days.

Example Workout:

  • After an easy run
  • 6-8 × 20-30 second accelerations to about 90% effort
  • Full recovery (60-90 seconds) between each
"Following The Running Well's half marathon plan and strength training guide helped me drop my half marathon time from 2:05 to 1:47. The structured approach and variety of workouts kept me engaged and consistently improving."
— Marcus K., Half Marathon Runner

Ready for More Challenges?

When you've mastered these intermediate concepts, these resources will help you continue your running journey.

Advanced training guides

Advanced Training

Ready to chase more ambitious goals? Our advanced guides will help you optimize every aspect of your training.

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Race nutrition

Race Nutrition

Dialing in your race day nutrition strategy can make or break your performance at longer distances.

Race Nutrition Guide
Performance gear

Performance Gear

Discover how the right shoes and gear can enhance your training and racing experience.

Footwear Guide