Advanced Half Marathon Training Plan
Advanced Half Marathon Training Plan
“The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records.” – Sir Roger Bannister
Welcome to our advanced half marathon training plan designed to elevate your running prowess to new heights. As you embark on this journey, be prepared to push your limits and redefine your boundaries. This comprehensive program goes beyond the basics, strategically blending intensity, endurance, and tactical recovery to maximize your performance on race day. Whether you’re a seasoned runner seeking a new challenge or an ambitious intermediate looking to leap into advanced territory, this plan is crafted to enhance your speed, stamina, and mental resilience. Lace up your running shoes and get ready to embrace a training regimen that will not only test your physical capabilities but also sculpt you into a formidable force on the half marathon course. The road ahead is demanding, but the rewards will be as gratifying as the miles you conquer.
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.
What to Expect:
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 by running at 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 of improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.
How to Get Started?
Purchase our advanced half marathon running plan on Final Surge for a one-time fee of $29.99 per plan here. Digitally track your progress from start to finish of the training program.
Looking for more training guidance?
If you need more motivation or advice, we offer two additional training services that might interest you!
Sunrise+ Virtual Running Club
Advanced Half Marathon Running Plan Preview:
The following is a snapshot of what to expect in your purchased Advanced Half Marathon Training Plan.
|WEEK||DAY 1||DAY 2||DAY 3||DAY 4||DAY 5||DAY 6||DAY 7|
|1||30 Minute Run||30 Minute Run||30-45 Minute Cross-Train||Tempo Run||30 Minute Run||8 Mile Run||Rest|
|2||30 Minute Run||30 Minute Run||30-45 Minute Cross-Train||Tempo Run||30 Minute Run||10 Mile Run||Rest|
|3||35 Minute Run||800m Repeats||30-45 Minute Cross-Train||Tempo Run||35 Minute Run||5K Race||Rest|
|4||35 Minute Run||40 Minute Run||30-45 Minute Cross-Train||Tempo Run||35 Minute Run||10 Mile Run||Rest|
|5||40 Minute Run||Mile Repeats||30-45 Minute Cross-Train||Tempo Run||40 Minute Run||12 Mile Run||Rest|
|6||40 Minute Run||45 Minute Run||Rest||Tempo Run||30 Minute Run||10K Race||Rest|
|7||45 Minute Run||800m Repeats||30-45 Minute Cross-Train||Tempo Run||45 Minute Run||12 Mile Run||Rest|
|8||45 Minute Run||50 Minute Run||30-45 Minute Cross-Train||Tempo Run||45 Minute Run||14 Mile Run||Rest|
|9||50 Minute Run||Mile Repeats||Rest||Tempo Run||30 Minute Run||15K Race||Rest|
|10||50 Minute Run||50 Minute Run||30-45 Minute Cross-Train||Tempo Run||50 Minute Run||15 Mile Run||Rest|
|11||40 Minute Run||800m Repeats||30-45 Minute Cross-Train||Tempo Run||40 Minute Run||16 Mile Run||Rest|
|12||30 Minute Run||30 Minute Run||30 Minute Run||Rest||Rest||Half Marathon Race||Rest|
The above training plan preview is designed for educational purposes and is not prescribed for any particular individual. The preview presented does not include complete details of what should be done on each training day. Consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs or if there are any individual health concerns to be aware of.
Half Marathon Training Plan Terminology:
The terms in the Advanced Half Marathon training plan are defined inside the purchased plan, but let me define them for you here as well.
Warm-Up: Run/Walk for 5 to 10 minutes at an easy effort before every workout (run days and cross-training days). A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for a workout.
Cool-Down: Run/Walk for 5 to 10 minutes at an easy effort after every workout (run days and cross-training days). A proper cool-down will help gradually bring your heart rate and breathing back down to normal levels after the days workout.
Perceived Effort: A way to rate your effort level based on your feelings about the level of intensity on a scale of 1 to 10. A 1 is considered ‘At Rest’ and a 10 is considered “An All Out Effort.” Use this scale in combination with Pace and Heart Rate to stay in the correct intensity level shown in the training schedule for a given day.
Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range and intensity level shown in the training schedule for a given day.
Cross-Training: Include activities other than running and walking in your training plan. If you are completely new to exercise, then you may want to wait until weeks 4 or 5 to add in cross-training workouts. If you are already active 3 to 4 days per week, then start the cross-training as scheduled in the plan. Examples of activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, or yoga. Cross-training will help to reduce the impact on your body and reduce the risk of injury from running. Cross-training can also speed up recovery time between running workouts. If you are ever feeling too fatigued or sore from running, then you may want to consider taking an occasional cross-training day as an extra day of rest.
Strength Training: A form of cross-training, strength training can be a great way to increase lean muscle and boost metabolism while at rest. Strength training can be completed using body weight, free weights, resistance bands, weight machines, or classes such as Pilates, Yoga, or CrossFit. Include exercises for the upper body, core, back, and lower body. Warm up with a run/walk for 5 to 10 minutes. If you are new to strength training, then start with 1 set of each exercise for 12-15 repetitions. The goal is to work your muscles to fatigue or until you can no longer maintain proper form during the exercise. Continue with 1 set of each exercise for weeks 1 through 3, then progress gradually over a few weeks to 2-4 sets of each exercise for 8-15 repetitions.
Flexibility: Stretch lightly after every warm-up and cool-down period. Stretching will help improve flexibility, increase circulation, speed up recovery, and reduce the risk of injury.
Training Paces: We summarize the common training paces below. However, this article on training paces gives an easy-to-understand overview of all the different training paces that can be added to a runner’s routine to improve speed, endurance, and recovery.
Easy Run: Easy pace/effort is considered at or slightly above what you can maintain a conversation, 65-75% of maximum heart rate, and 6-7 on the Perceived Effort scale.
Long Run Effort: The key to developing endurance is the long run, progressively increasing in distance each weekend. The long run should be done at a pace/effort so that you can easily maintain a conversation throughout the run. Work on running with an even pace/effort from start to finish of the long run. Be sure to recover properly after a long run as well so that you can get right back to training in the next day or week.
Speed Work or Track Workouts: Warm up with 10-15 minutes of running at an easy pace. Then, complete the appropriate speed workout for the day. These speed workouts should be at a hard effort, 80-95% of maximum heart rate, 8+ Perceived Effort. You should be able to hear yourself breathing hard. It is very important to make sure your easy recovery effort between repeats is truly easy. Running too fast during the recovery can have a negative impact on your performance during these workouts. Walk for recovery if you need to.
Tempo Run: A tempo run is a sustained effort run that increases your body’s ability to run faster for longer periods of time. Whether you are training for a 5k, marathon, ultramarathon, or anything in between, this is a useful training session. Beyond improving your ability to run fast and long, tempo runs have many other benefits. Tempo runs should always include a warm-up period of easy running before moving on to the harder-paced portion of the workout.
3/1 Long Run or Fast Finish Long Run: A 3/1 or fast finish long run is one in which you run the first three-fourths of the distance at a comfortable long run pace, then accelerate to near race pace over the last one-quarter of the workout. You should finish these long runs and feel refreshed, but not overly fatigued.
Racing: Consider adding test races throughout your training plan, especially if your goals are time-oriented. This race will allow you to familiarize yourself more with running in a structured event. If you can’t find a race during this week, feel free to modify the schedule around what races are available.
Adaptability: Don’t be afraid to move the workouts from day to day and week to week. This training plan is merely a guide to help you complete your desired race distance. Be consistent with your training, and the overall details won’t matter. Listen to your body and progress as your fitness allows you to progress.