Advanced Half-Marathon Program
For an experienced racer, this program can help you run a peak performance, not only in the half, but in any marathon that follows. Do speed workouts at around 5-K race pace. Do your Thursday tempo runs slightly slower than 10-K race pace with a 1- to 2-minute recovery jog between each one. Run "race pace" workouts at the pace you intend to run in the half-marathon. On Sundays, forget distance and simply run for the time prescribed. If you're feeling strong, run faster at the end; otherwise, cruise. Do your Monday, Wednesday, and (occasionally) Friday runs at a comfortable pace.
Advanced Program
Week
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
1
3-mi EZ
3 x 800 SPD
5-7-mi EZ
4 x 5-6-min TMP
Rest
3-mi PC
1:30 LNG
2
6 x 400 SPD
8 x 5-6-min TMP
10-K RC
3
4 x 800 SPD
4 x 10-12-min TMP
4-mi PC
1:45 LNG
4
3 x 1600 SPD
2 x 15-min TMP
5-mi PC
5
5 x 800 SPD
2 x 15-20-min TMP
15-K RC
6
4 x 1600 SPD
2:00 LNG
7
6 x 800 SPD
4 x 10-min TMP
8
1 x 10-min TMP
Half-Marathon
KEY
EZeasy run
XTcross-train
LNGlong run
SPDspeed-work
TMPtempo run
PCrace pace
RCrace
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