HALF MARATHON ADVANCED TRAINING PLAN

Training Load By Week
Training Load By Week

21 KM – Advanced; Goal Time: 1:18:00–1:14:00
Maximum Distance Per Week: 31- 45 miles

• Ideal for runners who have 2-2.5 years of experience running 30-40 miles per week (over the course of 5-6 days). These runners should be experienced at racing the half marathon distance as well as the 10KM. This training plan is designed for runners who are seeking significant PRs in the half marathon distance and who are considering training a marathon.

Sample Day 1
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 6: 36 to 7:45, cool down none: Total distance= 10mi

Sample Day 8
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 6: 36 to 7:45, cool down none: Total distance= 11mi

Sample Day 15
12mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 9mi @ 6:36 to 7:45, cool down none: Total distance= 12mi

Sample Day 22
13mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 10mi @ 6:36 to 7:45, cool down none: Total distance= 13mi

Sample Day 29
14mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 11mi @ 6:36 to 7:45, cool down none: Total distance= 14mi

Sample Day 36
15mi
LONG RUN

Run type: long run, steady pace: 3mi, warm up: main 12mi @ 6:36 to 7:45, cool down none: Total distance= 15mi

Sample Day 43
9mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 6:30 to 7:40, cool down none: Total distance= 9mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.