Half Marathon - 14 week advanced schedule

Week Mon Tues Wed Thur Fri Sat Sun
1 Run 30mins easy Run 45mins easy Active recovery/cross training Run 10mins easy, run 30mins steady, run 10mins easy Rest Run 30mins easy Run 75mins easy
2 Run 30mins easy Run 10mins easy, (run 3mins fast, run 2mins easy) x 4, run 10mins easy Active recovery/cross training Run 10mins easy, run 35mins steady, run 10mins easy Rest Run 35mins easy Run 80mins easy
3 Run 35mins easy Run 10mins easy, (run 3mins fast, run 2mins easy) x 6, run 10mins easy Active recovery/cross training Run 5mins easy, run 20mins at ‘tempo’, run 5mins easy Rest Run 40mins easy Run 80mins easy
4 Run 35mins easy Run 10mins easy, (run 3mins fast, run 1min easy) x 6, jog 10mins easy Active recovery/cross training Run 10mins easy, run 30mins at ‘tempo’, run 10mins easy Rest Run 45mins easy Run 90mins easy
5 Run 35mins easy Run 45mins easy Active recovery/cross training Run 10mins easy, run 20mins steady, run 10mins easy Rest Run 45mins easy Run 90mins (20mins easy, 50mins at half marathon pace, 20mins easy)
6 Run 40mins easy Run 10mins easy, (run 4mins at ‘tempo’, 2mins jog) x 5 run 10mins easy Active recovery/cross training Run 10mins easy, run 10mins steady, run 10mins at half marathon pace, run 10mins
steady, run 10mins easy
Rest Run 50mins easy Run 1hour 40mins easy
7 Run 40mins easy Run 10mins easy, (run 5mins at ‘tempo’, run 2mins easy) x 5, run 10mins easy Active recovery/cross training Run 10mins easy, run 15mins steady, run 15mins fast, run 10mins steady, run 10mins easy Rest Run 50mins easy Run 1hour 50mins
8 Run 40mins easy Run 10mins easy, (run 6mins fast, run 2mins easy) x 5, run 10mins easy Active recovery/cross training Run 5mins easy, run 40mins at ‘tempo’, run 5mins easy Rest Run 45mins easy Run 90mins easy
9 Run 45mins easy Run 10mins easy, Hills: (run 90secs ‘tempo’ uphill, jog down) x 6, run 10mins easy Active recovery/cross training Run 10mins easy, (10mins at half marathon pace, 2mins jog) x 4, run 10mins easy Rest Run 45mins easy Run 2hours easy
10 Run 30mins very easy recovery Run 10mins easy, (run 3mins at ‘tempo’, 2min jog) x 4, run 10mins easy Active recovery/cross training Run 10mins easy, (run 15mins at half marathon pace, 2mins jog) x 3, 10mins easy Rest Run 40mins easy Run 2 hours (30mins easy, 30mins steady, 30mins at half marathon pace, 30mins easy)
11 Run 30mins easy Run 10mins easy, Hills: (run 90secs ‘tempo’ uphill, jog down) x 6, run 10mins easy Active recovery/cross training Run 40mins easy Run 30mins easy Rest Run a 10k/5mile road race
12 Run 45mins easy Jog 10mins, (run 5mins fast, run 1min easy) x 5, run 10mins easy Active recovery/cross training Run 45mins easy Rest Run 5mins easy, run 20mins steady, run 20mins fast, run 20mins steady, jog 5mins easy =
70mins
Run 1hour 40mins easy
13 Run 30mins easy Jog 10mins (run 5mins fast, run 1min easy) x 5, run 10mins easy Active recovery/cross training Run 10mins easy, run 25mins at half marathon pace, run 10mins easy Rest Run 30mins easy Run 65mins very easy
14 Rest Jog 5mins, (run 5mins at half marathon pace, run 5mins easy) x 3, run 5mins easy Rest Run 20mins easy Rest Run 15mins easy Half marathon race – good luck!
               
Alternative exercise or cross training is there to use slightly different muscle groups to running, give variety and build all round strength and fitness. It can be swimming, cycling or walking, or a game of squash, tennis or 5 a side. Or it can be an exercise, yoga or pilates class. Tempo Runs Tempo runs (sometimes called threshold runs) are runs where after a 10-15 minute warm up you run at a sustained pace for anything from 20 min up to an hour with a 10-15 min slower jog at the end. You are running hard, possibly just below your normal 10k pace, but not flat out. And the distance and effort should be such that you do not finish feeling exhausted. As with interval runs, it is such an individual area, to recommend individually. Pace Runs Pace runs are training runs, run at approximately your estimated race pace. That is if you are aiming for a 3 hour 30 marathon averaging approx 8 min miles.(5 min km) then your pace runs are run at 8 min miles. They help build pace judgement and even paced running. The long training run is there to build endurance, not speed, and running your long run at a faster pace than you are ready for could lead to you taking longer to recover each week and upset the steady gradual improvement all schedules are designed to bring.