Half Marathon Running Plan for Intermediate Runners – DHA 13.1
Dark Horse Athlete
Endurance, MarathonThe DHA 13.1 Half Marathon Program is a 16-week training system designed specifically for intermediate runners who are ready to take the next step in distance and performance.
This program is built for athletes who have experience with shorter distances such as the 5K or 10K and are now looking to complete their first half marathon or improve their previous time with a smarter, more structured approach.
Each week follows a proven structure that balances progression, recovery, and performance. You will complete four strategically designed run days, two strength training sessions, and one active recovery day to ensure consistent improvement without unnecessary fatigue or overtraining.
Every run serves a specific purpose. Technique-focused sessions improve running efficiency and coordination. Aerobic base runs build endurance and energy system development. Quality workouts enhance pacing, threshold, and control under effort. Long endurance runs gradually increase your ability to sustain effort over extended distances, preparing you physically and mentally for race day.
In addition to running, this program incorporates strength training designed specifically for runners. These sessions focus on developing lower body strength, posterior chain power, core stability, and overall durability. Plyometric work is included to improve running economy and neuromuscular efficiency, helping you move more effectively with each stride.
The program also includes structured RPE-based intensity guidance, built-in deload weeks every fourth week, detailed warm-ups and cooldowns, and a complete race day strategy to help you execute with confidence.
This is not just a mileage plan. It is a complete performance system designed to help you become stronger, more efficient, and more prepared for the demands of the half marathon distance.
If you are ready to train with purpose and run your strongest 13.1, this program will guide you every step of the way.
Circuit
A
STRENGTH WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 DeadBug -10 Scapular push up -10 Scapular pull up Mobilize: 1-2 sets -worlds greatest stretch x2/side -leg swings x5/side to side + 5 forward/backward per leg -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -push up x5 -air squat x5 -Lateral speed skater x15-20 sec
B
Trap Bar Deadlift
3 x 6
C
DB Reverse Lunge
3 x 16
D
DB Bench Press
3 x 8
E
1-Arm DB Row
3 x 20
F1
Calf Raise
3 x 24
F2
Bird Dog
3 x 16
Circuit
G
COOL DOWN: -Couch stretch + reach and rotation 2x30 sec/side -Seated hamstring stretch x45-609 sec -Pigeon stretch x30 sec/side -Wall chest stretch x30 sec/side -Cross body shoulder stretch x30 sec/side -Childs pose x45-60 sec
Circuit
A
RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg -20-30 second heel walk Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 -2x10 tib wall raises Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards
B
Run
1 x 22:00
Circuit
C
COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg
Circuit
A
Active Recovery 30-45 minutes of light walking In the sun if possible
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side
Circuit
A
RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg -20-30 second heel walk Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 -2x10 tib wall raises Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards
B
Run
1 x 30:00
Circuit
C
COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg
Circuit
A
STRENGTH WARM UP: Raise: 2 min Jump Rope Activate: 2 sets -10 glute bridge march -10 DeadBug -10 Scapular push up -10 Scapular pull up Mobilize: 1-2 sets -worlds greatest stretch x2/side -leg swings x5/side to side + 5 forward/backward per leg -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -push up x5 -air squat x5 -Broad Jump x2 @85-95% effort
B
Pogo Jump
3 x 15
C
Forward Bounds
3 x 8
D
Barbell Hip Thrust
3 x 8
E
Goblet Cossack Squat
3 x 16
F
Standing DB strict Press
3 x 8
G
Lat Pulldown (Revised)
3 x 8
H1
DB Seated Single Leg Calf Raise
3 x 24
H2
Side Plank
Circuit
I
COOL DOWN: -Couch stretch + reach and rotation 2x30 sec/side -Seated hamstring stretch x45-609 sec -Pigeon stretch x30 sec/side -Calf Stretch x45 sec side -Cat cow x20 -Childs pose x45-60 sec
Circuit
A
RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg -20-30 second heel walk Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 -2x10 tib wall raises Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards
B
Run
4 x 2:00
Circuit
C
COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg
Circuit
A
RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg -20-30 second heel walk Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 -2x10 tib wall raises Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards
B
Run
1 x 50:00
Circuit
C
COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran, Strength and Conditioning Coach, and Ultra Runner. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.
Train with purpose, build real strength, and show up ready. This program gives you the structure, guidance, and confidence to perform at your best on race day.
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