Who This Plan is Best For
This 12-week advanced half marathon training plan is built for experienced runners chasing a PR. It is ideal for athletes who:
- Have raced multiple half marathons (or equivalent) and currently run 6 times per week with a recent long run of 10 or more miles.
- Are comfortable with structured speed work - intervals, tempo runs, and goal-pace running.
- Want a demanding but smart progression that peaks near 50 miles per week with two quality sessions most weeks.
This plan is aggressive. If you are not already running consistent weekly mileage, consider the Intermediate version instead.
What to Expect
- Two Quality Sessions Most Weeks: Interval days (400s, 800s, 1200s) and tempo runs building to 30 minutes, plus long runs of 10 to 16 miles with goal half marathon pace finishes.
- Serious Volume: Six runs per week, peaking around 50 miles, with a cutback week every fourth week to absorb the work.
- Self-Guided Plan: Detailed instructions for every workout - paces, effort zones, and fueling practice. Direct communication with a coach is not included.
Required Equipment
- A GPS watch or running app to track distance, time, and pace.
- Quality running shoes suited to high-mileage training (consider a rotation).
- Access to a track or measured route for interval days.
- Hydration gear and race-day nutrition for long-run fueling practice.
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