Set a New PR.
Achieve your goal with a training plan
that is designed for faster race results.
Half Marathon Advanced
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.
4 runs/week are essential. 5 runs/week are optional.
28 - 33 miles (45 - 53 km) per week. The longest run is 11 miles (18 km).
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
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.
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
Sample Day 3
Sample Day 4
Sample Day 5
Sample Day 6
Sample Day 7
GPS Running Watch
Free customization of your running pace (including track lap times) for all workouts.
Heart Rate Monitor
Free customization of your heart rate zones (HRmax + HRR) for all workouts.
Free customization of your power zones (in case you use a power meter) for all workouts.