Week-by-week advanced half marathon training plan

Get ready for a half marathon race with this training plan

week-by-week-advanced-half-marathon-training-plan_46046

WEEK 1

Advertisement

Day 1: Gentle 5 mile jog
Day 2: 3-4 mile Tempo run
Day 3: 4 mile easy jog
Day 4: 6 x 800m, 4 min rests
Day 5: Cross train/5 mile jog
Day 6: Rest
Day 7: Easy 4 mile

WEEK 2

Day 1: Gentle 4-5 mile jog
Day 2: 45 min Fartlek
Day 3: 4 mile steady
Day 4: 45 min cross train
Day 5: 6 x 800m, 4 min rests
Day 6: Rest
Day 7: 4 mile Tempo

WEEK 3

Day 1: Cross train/rest
Day 2: 45 min Hill session
Day 3: Rest or 4 mile easy 
Day 4: 8 mile easy jog
Day 5: 6 x 800m, 3 min rests
Day 6: Rest 
Day 7: 5 mile steady

WEEK 4

Day 1: Gentle 30 min jog
Day 2: 4 mile Fartlek
Day 3: Rest or 5 mile easy
Day 4: 5 mile – 1 mile fast, 1 mile slow
Day 5: 45 min cross train
Day 6: Rest
Day 7: 6 mile Tempo

WEEK 5

Day 1: Cross train/Rest
Day 2: 30 min hill sprints
Day 3: Rest or 5 mile easy
Day 4: 10 x 400m, 4 min rests
Day 5: 4 mile easy
Day 6: Rest
Day 7: 7 mile steady run

WEEK 6

Day 1: Cross train/rest
Day 2: 5 mile Tempo run
Day 3: Rest or 5 mile easy
Day 4: 12 x 400m, 4 min rests
Day 5: 5 mile easy
Day 6: Rest
Day 7: 7 mile Tempo run

WEEK 7

Day 1: Gentle 4-5 mile jog
Day 2: 60 min Fartlek
Day 3: Rest or 4 mile easy
Day 4: 6 mile Fartlek
Day 5: 5 mile easy or 1 hour cross train
Day 6: Rest
Day 7: 8-9 mile steady pace

WEEK 8

Day 1: Rest or 5 mile easy jog
Day 2: 45 min hill session
Day 3: Rest or 5 mile easy
Day 4: 5 mile Tempo run
Day 5: 1 hour cross train
Day 6: Rest
Day 7: 10 mile at race pace

WEEK 9

Day 1: Rest or easy 4 mile jog
Day 2: 5 mile jog or cross train
Day 3: Rest or 5 mile easy
Day 4: 12 x 400m, 3 min rest
Day 5: Rest or 45 min cross train
Day 6: Rest
Day 7: 11-12 mile steady run

WEEK 10

Day 1: Rest or easy 4 mile jog
Day 2: 5 mile jog
Day 3: Rest or 5 mile easy
Day 4: 8 mile – 1 mile fast, 1 mile slow
Day 5: 4 mile slow or cross train
Day 6: Rest
Day 7: 12-13 mile steady run

WEEK 11

Day 1: Rest/4 mile jog 
Day 2: 5 mile easy jog
Day 3: 5 mile easy or rest
Day 4: 5 mile Tempo run 
Day 5: 4 mile slow or cross train
Day 6: Rest
Day 7: 10 mile steady

WEEK 12

Day 1: Rest or easy 4 mile jog
Day 2: 5 mile easy jog
Day 3: Rest or 5 mile easy
Day 4: 6 mile jog with sprints
Day 5: 4 mile slow or cross train
Day 6: Rest
Day 7: RACE DAY

* Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.

**Tempo runs are an excellent way for runners to build speed and strength. They’re runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Written by Graeme Hilditch for Tommy’s Let’s Run.

Let us know how you’re getting on on our Twitter and Facebook pages and we’ll tweet you some encouragement, use the hash tag #mumsontherun.

Visit the MFM Forum to chat to other mums on the run and share experiences, advice and tips.

Advertisement

Feel inspired? Read more…

Comments ()

Please read our Chat guidelines.