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Phil's Advanced Half Marathon Plan (7~9 hrs/wk)+ Email Access to Coach: 16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

All plans by this Coach
4.67 (3)

Length

16 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



A Half Marathon Plan for Advanced Amateur Runners.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 55+ Half Marathon plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"My Z2 pace has improved from 8:40 to 7:50 in 3 months!" Peter Eberle, April 2018

"I’m really enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018


Read more >>

Is This Plan For You?

Visit "Training for Half Marathon Running" for more information. Key features include:

  • Progress from 7 to 8:30 hrs training p/wk
  • 6 runs, 2 strength sessions and 1 day off each week.
  • Every 4th week is active recovery.
  • Regular fitness tests to track progress.
  • Train using Pace, HR or RPE (Feel).
  • Workouts compatible with Garmin and many more devices.
To start you should already be running 5x per week and able to jog for 80 mins. Watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

  • Unlimited swaps between all of Phil's 800+ Plans
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  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

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Email Support:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

Quick Links
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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:38 hrs 2:00 hrs
—— ——
0:54 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
5:38 hrs 2:00 hrs
—— ——
0:54 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 1

0:40:00
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 24)
7. Plank: 1 x 3 (Exercise 20)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 2

1:00:00
76.3TSS
Aerobic Endurance

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 3

0:45:00
56.8TSS
Aerobic Endurance

All in low to mid Z2. An easy run that can be done as a warm up to the Strength & Conditioning session that's planned for today.

Sample Day 3

0:40:00
Build Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 15)
4. Bench Press: 3 x 8 (Exercise 14)
5: Glute Bridge: 3 x 14 (Exercise 17)
6. Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Mountain Climber: 3 x 10 (Exercise 22)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

1:00:00
87.1TSS
Half Marathon Pace Efforts

This run is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically from this run.

Warm Up:
15 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
11, 10, 9 mins all in upper Z3 + 2 min recoveries in Z1.

Warm Down:
5 mins in low Z2.

Sample Day 5

0:50:00
63.3TSS
Aerobic Endurance

All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

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