12 week Advanced Half Marathon Plan
Author
Scott Iott
All plans by this CoachLength
12 Weeks
Typical Week
5 Run, 1 Day Off, 1 X-Train
Longest Workout
14 miles
Plan Specs
running half marathon advanced hr based pace based
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Summary
This is a 12 week half marathon plan for advance runners. It is geared towards a runner who has been running for several years and has participated in races before. Included in the plan are five days of running, one day of cross training, and one day of rest. Speedwork on a track, tempo paced runs, and a weekly long distance run are the keys of this plan. Mileage begins at 25 miles per week and reaches 40 miles a week. The goal of this plan is to run a half marathon in 100 minutes or less.
Stats
Sample Day 1
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Sample Day 2
Warm up for a minimum of 20 minutes of easy jogging and do 3-4 strides. Then do 5 x 400 meters on a track with a 200 jog recovery. Follow the 200s with 3200m at 10k pace. Cooldown.
Sample Day 3
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Sample Day 4
Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session.
Sample Day 5
Warm up for 20 minutes with a mix of easy jogging and a few strides. Then run 6 miles faster than goal race pace. Cooldown with 10 minutes of easy jogging.
Sample Day 6
Warm up well. Then run 20 minutes at 10k pace. Cooldown with an easy jog to get the total distance.
Sample Day 8
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).