This 10-week plan was designed by the experts at Runner's World for advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles. Not the right plan for you? Check out Runner's World's training plans for beginners and intermediate runners.
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about your speed. Just focus on covering the distance.
If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run).
2 miles easy running 2 miles at half marathon pace 2 miles easy running Today is your first run with half marathon-pace (HMP) miles. This will help you practice the pace you hope to hit in the race. You'll incorporate goal-pace miles in the weeks ahead so that by the time you get to the starting line of your big event, that pace will feel like your natural rhythm, and you'll have the confidence that you can reach your goals. Warm up with two miles of easy running, then try to settle in to your half marathon pace and hold it for two miles. Cool down with two miles of easy running. Need help setting a realistic goal pace for the race? Use our training calculator at runnersworld.com/tools.
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.
Today is your first long, slow distance (LSD) run. The long run is the backbone of your program. It builds your aerobic base, increases your endurance, boosts confidence, and helps you rehearse some of the gear and fuel strategies you'll need for the race. It also helps you prepare for the psychological challenge of racing for a few hours.
The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take them so fast that you're sore the next day. These runs should feel smooth and comfortable, as if you could go forever. If you're huffing and puffing, you're going too fast. At the end of the run, you want to feel like you have the energy to run longer.
Focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient for running, and find a variety of safe, traffic-free routes that you can take on a regular basis.