12 week Advanced Half Marathon Plan

Average Weekly Training Hours 00:37
Training Load By Week
Average Weekly Training Hours 00:37
Training Load By Week

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.

Sample Day 2
5mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 3
5mi
Speed - advanced half marathon

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 4
5mi
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 5
0:45:00
Crosstrain Day

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 6
9mi
Long run - advanced half marathon

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 7
6mi
Tempo runs - advanced half marathon

Warm up well. Then run 20 minutes at 10k pace. Cooldown with an easy jog to get the total distance.

Sample Day 9
5mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Scott Iott
|
Training Bible

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.