RW Advanced Half Marathon Plan (14 weeks)

Training Load By Week
Training Load By Week

This 14-week plan is designed 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 day of rest and six days of running. That includes tempo runs, speedwork, and long runs, which start at 10 miles and peak at 15 miles. Not the right plan for you? Check out Runner's World's training plans for beginners and intermediate runners.

Sample Day 1
6mi
6 Miles Easy

Welcome to week one of the Half Marathon Training Plan for advanced runners. This program centers around three quality workouts: mile repeats at a 10K pace to train your legs to run hard; tempo runs at your goal race pace; and long runs to build endurance. Each week also includes one rest day and two days of easy running to help you recover. Be sure to take it easy on these days. Push too hard, and you'll only tire yourself out for the quality workouts. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll get an email reminding you about the workout for the day. As you train, tap into our online community at runnersworld.com/forums, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. This week, you'll start with three easy runs, one day on hills, and a six-mile tempo run. You'll also have a 10-mile long run. Here's a guide to this week's workouts: EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. Rest-day cross-training should be a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage for the day on any hilly route. The hills build leg and lung power. They'll provide the foundation you need for speedwork later on in training. TEMPO: After your warmup, run at your goal race pace, or 10 to 15 seconds faster. Tempo runs train your body to hold speed over distance, which you'll want to do in the race. Typically you'll warm up with one to two miles of easy running, take it up to goal race pace or slightly faster for 20 to 35 minutes, before easing off to a more comfortable pace to finish off the run. To find your perfect tempo pace, check out the training calculator at runnersworld.com/tools. REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal half marathon pace. ADDING MILEAGE: Want to add miles? Do it on the easy days. Don't increase any run by more than one or two miles, and don't add miles on Saturday (the day before the long run).

Sample Day 2
6mi
6 Miles Easy

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.

Sample Day 3
6mi
6 Miles Tempo

2 miles easy running 2 miles at half marathon pace 2 mile easy running Run easy for two miles to warm up. Then try to hold your half marathon pace for two miles before easing back to a comfortable pace for two miles.

Sample Day 4
5mi
5 Miles Easy

Keep a comfortable, conversational pace, about one to two minutes slower than your 5K pace. Or you can cross-train on a bike or an elliptical trainer.

Sample Day 5
7mi
7 Miles Hills

Run today's mileage on any hilly route.

Sample Day 7
10mi
10 Miles LSD

This is a long, slow run to build endurance. Run at an easy, conversational pace, one to two minutes slower than your goal race pace.

Sample Day 8
6mi
6 Miles Easy

This is week two of training. This week will follow the same pattern as last week; you'll just add a few more miles to two of the runs. You'll have three easy runs, one hilly run, a tempo run, and an eight-mile long run, plus a day of rest. Here's a guide to this week's workouts: EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. Rest-day cross-training should be a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage for the day on any hilly route. The hills build leg and lung power. They'll provide the foundation you need for speedwork later on in training. TEMPO: After your warmup, run at your goal pace for the race, or 10 to 15 seconds faster. Tempo runs train your body to hold speed over distance, which you'll want to do in the race. To find your perfect tempo pace, check out the training calculator at runnersworld.com/tools. REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal race pace.