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Set a New PR.

Achieve your goal with a training plan

that is designed for faster race results.

Half Marathon Advanced

Athlete Requirement

This 15-week half marathon training plan is for advanced runners who have been running at least 28 miles/week (45 km) in the past 4 weeks.

Frequency

4 runs/week are essential. 5 runs/week are optional.

Duration

28 - 33 miles (45 - 53 km) per week. The longest run is 11 miles (18 km).

Intensity

1x easy + 1x long run per week = ~80% of mileage (+ 1 optional recovery run)
1x tempo or threshold + 1x interval or repetitions per week = ~20% of mileage

Methodology

Purposeful Workouts

This program includes easy/long runs, tempo runs, threshold runs, VO2max intervals, and sprint repetitions. These workouts are structured to half marathon training and the emphasis transitions from general to race-specific as shown below.

Non-Linear Periodization

Week 1 - 3: Polarization of intensities with general aerobic endurance and neuromuscular power.

Week 4 - 9: Development of lactate threshold and VO2max with varying intensity and duration.

Week 10 - 15: Sharpening of HM-specific endurance and economy with a 2-week taper before the race.

Sample Week (click tabs)

Sample Day 1

Stamina: High-End Aerobic or Threshold or VO2max (long version). This session improves your staying power so that you can hold on to your race pace for longer.
Sample Day 2
Active Recovery: This recovery run is optional. Alternatively, do some cross training on this day instead of running.
Sample Day 3
General Endurance: This easy run adds mileage (and balances your weekend long run) without causing too much fatigue.
Sample Day 4
Speed: Neuromuscular Power or Anaerobic Power or VO2max (short version). This session improves your speed across all training intensities.
Sample Day 5
Active Recovery: This recovery run is optional. Alternatively, do some cross training on this day instead of running.
Sample Day 6
Extended General Endurance: This long run or progression run improves your fatigue resistance (larger glycogen stores).
Sample Day 7
Rest: Recover mentally and physically.
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GPS Running Watch

Free customization of your running pace (including track lap times) for all workouts.

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Heart Rate Monitor

Free customization of your heart rate zones (HRmax + HRR) for all workouts.

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Power Meter

Free customization of your power zones (in case you use a power meter) for all workouts.

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HM Advanced

$25/one-time

in miles and min/mile
15-week training plan
✔ detailed workout instructions
✔ viewable on mobile or print
✔ includes a mile pace chart
faster race result or full refund
HTML5 Icon

HM Advanced

$25/one-time

in km and min/km
15-week training plan
✔ detailed workout instructions
✔ viewable on mobile or print
✔ includes a km pace chart
faster race result or full refund
HTML5 Icon
Do you prefer a plan handcrafted for your genetic type, training days, weekly mileage, training status, and weeks until your event?

Half Marathon Custom

See more details...