Half Marathon Training Schedule: Advanced
Twelve Weeks to a 13.1 Mile Race.
| WEEK | MON | TUES | WED | THURS | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| 1 | 3 m run + strength | 6 x hill | 3 m run + strength | 40 min tempo | Rest | 3 m run | 90 min run (3/1) |
| 2 | 3 m run + strength | 7 x 400 5k pace |
3 m run + strength | 45 min tempo | Rest | 3 m pace | 90 min run |
| 3 | 3 m run + strength | 7 x hill | 3 m run + strength | 30 min tempo | Rest or easy run | Rest | 5k Race |
| 4 | 3 m run + strength | 8 x 400 5k pace |
3 m run + strength | 40 min tempo | Rest | 3 m run | 90 min run (3/1) |
| 5 | 3 m run + strength | 8 x hill | 3 m run + strength | 45 min tempo | Rest | 3 m pace | 90 min run |
| 6 | 3 m run + strength | 8 x 400 5k pace |
3 m run + strength | 30 min tempo | Rest or easy run | Rest | 10k Race |
| 7 | 3 m run + strength | 4 x 800 10k pace |
3 m run + strength | 45 min tempo | Rest | 4 m pace | 1:45 run (3/1) |
| 8 | 3 m run + strength | 3 x 1600 race pace |
3 m run + strength | 50 min tempo | Rest | 5 m pace | 1:45 run |
| 9 | 3 m run + strength | 5 x 800 10k pace |
3 m run + strength | 30 min tempo | Rest or easy run | Rest | 15k Race |
| 10 | 3 m run + strength | 4 x 1600 race pace |
3 m run + strength | 55 min tempo | Rest | 5 m pace | 2:00 run (3/1) |
| 11 | 3 m run + strength | 6 x 800 10k pace |
3 m run + strength | 60 min tempo | Rest | 3 m pace | 2:00 run |
| 12 | 3 m run + strength | 6 x 400 5k pace |
2 m run + strength | 30 min tempo | Rest | Rest | Half Marathon |