- Difficulty:
- Advanced
- Category:
- Running
- Description:
- The Half Marathon advanced training program takes athletes running consistently 30+ miles per week and looking to improve their speed and strength to race a Half Marathon. Weekly mileage ranges from 35-60 miles per week with strength training, steady state running, goal paced running and a long run peaking at 17 miles.
Half Marathon Advanced
Plan Summary
Duration
12 weeksDistance/Week
33.0 mi - 58.0 miLongest Workout
17.0 miSample Weekly Schedule
| 6.0 mi |
MondayRegular RunRun at a conversational pace the entire run |
| Off |
TuesdayDay OffA day of complete recovery to rejuvenate |
| 7.0 mi |
WednesdayTempoAfter your warm up run 2 x 10 minutes at tempo pace with 2 minutes of easy running in between. |
| 4.0 mi |
ThursdayRegular RunAn easy run at a conversational pace with 4 x 100m strides after run |
| Off |
FridayCross TrainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time. |
| 6.0 mi |
SaturdayIntervalsAfter your warm up run 8 laps on the track of jogging the curves on the track and running the straights at 90% of top speed with perfect form. |
| 10.0 mi |
SundayRegular RunMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. |
