8-Week Half Marathon Plan (advanced)

Average Weekly Training Hours 00:01
Training Load By Week
Average Weekly Training Hours 00:01
Training Load By Week

This is an 8-week advanced training program for the Half-Marathon. It includes 1 weekly aerobic workout, 1 weekly track speed workout, and a weekly long run. You can fill in your daily mileage between workouts to hit your weekly mileage goals.

Sample Day 2
11.5mi
Aerobic Workout

20 x 400 meters @ 5K personal record pace with a 200 meter jog rest between each interval.  2-mile warm-up and 2-mile cool down.

Sample Day 4
7mi
Speed Work

8 X 400 meters @ 5K personal record pace with 100 meters jog rest between intervals.  2-mile warm-up and 2.5-mile cool down.

Sample Day 6
13mi
Long Run

13-mile long run with the last mile @ goal Half Marathon pace

Sample Day 9
9.5mi
Aerobic Workout

3 X 1.5 miles @ 5 seconds faster than goal Half Marathon pace with a 1/2 mile jog rest between intervals.   2-mile warm-up and 2-mile cool down.

Sample Day 11
7mi
Speed Work

8 X 400 meters @ 5K personal record pace with 100 meters jog rest between intervals.  2-mile warm-up and 2.5-mile cool down.

Sample Day 13
14mi
Long Run

14-mile long run with the last mile @ goal Half Marathon pace

Sample Day 16
10mi
Aerobic Workout

6 miles @ goal Half Marathon pace.  2-mile warm-up and 2-mile cool down.