HALF MARATHON TRAINING PLANS

Advanced 12 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
3 m run + strength 6 x hill 3 m run + strength 40 min tempo Rest 3 m run 5 m run
2
3 m run + strength 7 x 400 5-k pace 3 m run + strength 45 min tempo Rest 3 m pace 6 m run
3
3 m run + strength 7 x hill 3 m run + strength 30 min tempo Rest or east run Rest 5-K Race
4
3 m run + strength 8 x 400 5-k pace 3 m run + strength 40 min tempo Rest 3 m run 7 m run
5
3 m run + strength 8 x hill 3 m run + strength 45 min tempo Rest 3 m pace 8 m run
6
3 m run + strength 6 x 400 5-k pace 3 m run + strength 30 min tempo Rest or east run Rest 10-K Race
7
3 m run + strength 4 x 800 10-k pace 3 m run + strength 45 min tempo Rest 4 m pace 9 m run
8
3 m run + strength 3 x 1600 Mile pace 3 m run + strength 50 min tempo Rest 5 m pace 10 m run
9
3 m run + strength 5 x 800 10-k pace 3 m run + strength 30 min tempo Rest or easy run Rest 15-K Race
10
3 m run + strength 4 x 1600 10-k pace 3 m run + strength 55 min tempo Rest 5 m pace 11 m run
11
3 m run + strength 6 x 800 10-k pace 3 m run + strength 60 min tempo Rest 3 m pace 12 m run
12
3 m run + strength 6 x 400 5-k pace 2 m run + strength 30 min tempo Rest or run Rest Half Marathon

JOG means running really slowly

RUN means running comfortably but you can still talk

FARTLEK means alternating your speed during a run