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