The Advanced Half Marathon training plan is similar to the Intermediate 13.1 training plan, except that you begin with a 9-mile long run in week 1 and progress to a 16-mile long run in week 10. This plan includes 5 to 6 runs per week with a focus on long runs, speed workouts, tempo runs, race pace workouts, and cross-training sessions. The goal of this Advanced Half Marathon plan is to improve your 13.1-mile finish times and performance!
Speed workouts are meant to improve performance by focusing on a faster pace and efficiency. Tempo runs and race pace workouts are designed to improve your comfort levels with running a faster pace for an increased amount of time. As the plan progresses, the total running time and intensity of each session will increase.
The Advanced 13.1 training plan includes weekly cross-training workouts. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting. With the goal on improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.
Individuals who consider themselves seasoned half marathon or 10K runners will want to choose this training plan to improve finish times. You should be running 4 to 6 times per week for 45 to 90-minutes each time for at least one year. It is recommended that you have completed at least one half marathon or several 10K races in the past year. If you are running less, that is okay! Consider starting with the Intermediate Half, Intermediate 10K or Advanced 10K training plan and building your fitness up to the level of this Advanced Half Marathon program.