Half marathon: advanced
A twelve-week plan of six runs a week for experienced runners, with two quality sessions a week and a long run of up to 22 km. Several long runs finish with an extended block at goal pace. Every fourth week is lighter, and the last week tapers into race day.
Runners with a 10K of about 39 minutes who already run 50 km or more a week.
Length
12 weeks
Runs a week
Up to 6
Biggest week
6 h 35 min
Level
Advanced
Weekly running time, week 1 to week 12
Paces for a 1:25:00 goal. You'll set your own when you start.
Easy
4:50 /km
Long run
4:40 /km
Threshold
3:55 /km
Goal
4:00 /km
5K
3:40 /km
Mile
3:25 /km
Week by week
Quality
Long run
Easy
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
5 h 5 min
Week 2
5 h 35 min
Week 3
5 h 35 min
Week 4
5 h
Week 5
6 h 5 min
Week 6
6 h 5 min
Week 7
6 h 35 min
Week 8
5 h 20 min
Week 9
6 h 25 min
Week 10
6 h 30 min
Week 11
5 h 10 min
Week 12
4 h 10 min
Rest Fri
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
33 different sessions make up its 72 runs. Open one to see it in full, or run it on its own.