Spring 1/2 Marathon 12 Week Advanced

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:38

For runners who expect run a half marathon under 1:30:00 and who currently run 40-55 miles per week.
Running days per week = 7

Sample Day 1
0:15:00
Drills/Formwork

Leg swings side - side 15 each leg
Leg swings front - back 15 each leg
Leg swings hip - rocker 15 each leg
--Legs shoulder width apart
Ground touches-front-middle-back- 20
Windmill toe touches - 15 each leg
--Walking
Knee lifts 15 each leg
Quad Stretch 15 each leg
Single leg Chicken wing 15 each leg
Toe touches outside of foot 15 each leg
Single leg dead lift 15 each leg
--Lunge
Quad lunge 15 each leg
Quad lunge twist 15 each leg
Reverse quad lunge 15 each leg
--Skips, Kicks, & Hops
Arm skips high-middle-low 15 each leg
A skip 15 each leg
A skip lateral 15 each leg
B skip 15 each leg
Butt Kick 15 each leg
Straight leg Kick 15 each leg
Karaoke side-side 15 each leg
Front Kick 15 each leg

Sample Day 1
3mi
E-03

Easy conversational pace. Focus on keeping the pace relaxed

Sample Day 2
0:15:00
Drills/Formwork

Leg swings side - side 15 each leg
Leg swings front - back 15 each leg
Leg swings hip - rocker 15 each leg
--Legs shoulder width apart
Ground touches-front-middle-back- 20
Windmill toe touches - 15 each leg
--Walking
Knee lifts 15 each leg
Quad Stretch 15 each leg
Single leg Chicken wing 15 each leg
Toe touches outside of foot 15 each leg
Single leg dead lift 15 each leg
--Lunge
Quad lunge 15 each leg
Quad lunge twist 15 each leg
Reverse quad lunge 15 each leg
--Skips, Kicks, & Hops
Arm skips high-middle-low 15 each leg
A skip 15 each leg
A skip lateral 15 each leg
B skip 15 each leg
Butt Kick 15 each leg
Straight leg Kick 15 each leg
Karaoke side-side 15 each leg
Front Kick 15 each leg

Sample Day 3
0:15:00
Drills/Formwork

Leg swings side - side 15 each leg
Leg swings front - back 15 each leg
Leg swings hip - rocker 15 each leg
--Legs shoulder width apart
Ground touches-front-middle-back- 20
Windmill toe touches - 15 each leg
--Walking
Knee lifts 15 each leg
Quad Stretch 15 each leg
Single leg Chicken wing 15 each leg
Toe touches outside of foot 15 each leg
Single leg dead lift 15 each leg
--Lunge
Quad lunge 15 each leg
Quad lunge twist 15 each leg
Reverse quad lunge 15 each leg
--Skips, Kicks, & Hops
Arm skips high-middle-low 15 each leg
A skip 15 each leg
A skip lateral 15 each leg
B skip 15 each leg
Butt Kick 15 each leg
Straight leg Kick 15 each leg
Karaoke side-side 15 each leg
Front Kick 15 each leg

Sample Day 3
4mi
E-04

Easy conversational pace. Focus on keeping the pace relaxed

Sample Day 4
0:15:00
Drills/Formwork

Leg swings side - side 15 each leg
Leg swings front - back 15 each leg
Leg swings hip - rocker 15 each leg
--Legs shoulder width apart
Ground touches-front-middle-back- 20
Windmill toe touches - 15 each leg
--Walking
Knee lifts 15 each leg
Quad Stretch 15 each leg
Single leg Chicken wing 15 each leg
Toe touches outside of foot 15 each leg
Single leg dead lift 15 each leg
--Lunge
Quad lunge 15 each leg
Quad lunge twist 15 each leg
Reverse quad lunge 15 each leg
--Skips, Kicks, & Hops
Arm skips high-middle-low 15 each leg
A skip 15 each leg
A skip lateral 15 each leg
B skip 15 each leg
Butt Kick 15 each leg
Straight leg Kick 15 each leg
Karaoke side-side 15 each leg
Front Kick 15 each leg

Sample Day 4
6mi
E-06

Easy conversational pace. Focus on keeping the pace relaxed

Robert Hunter
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Endeavor Running Company

We are committed to providing runners with the attention and Running Coaching expertise that is needed to help you reach your goals. We measure our success in the smiles, laughter, and accomplishments of those we are honored to coach. All running coaches at Endeavor Running Company are RRCA certified. They have been trained to work with an intelligent training plan based on science to help you achieve your goals while reducing risk of injury.