by Cassie Escriture

Created on: October 14, 2009   Last Updated: October 15, 2009

For advanced runners, the key to a successful half-marathon training program is to prepare with distance training as well as speed work. The distance training will enable you to complete the half-marathon while the speed work will give you the extra capability to run a little bit faster. The two types of training build different muscle groups that both pay off in the half-marathon race distance.

The primary theory behind this schedule is that variation in training is key to success, as is a gradual buildup of distance and speed. Trying to run too many miles too fast too early usually leads to injury, and this can put the whole training program and race schedule in jeopardy. Take it easy in the beginning; it will pay off in the end. These workouts assume you have already built up a sufficient base of 20-25 miles per week.

Week 1:

Mon: 4-6 miles easy

Tues: 3 x 1 mile intervals (5k pace)

Wed: 4-6 miles easy

Thurs: 30 min tempo

Fri: Rest

Sat: 4 miles at race pace

Sun: Long run (6-10 miles)

Week 2:

Mon: 4-6 miles easy

Tues: 6 x 800m intervals (3k pace)

Wed: 4-6 miles easy

Thurs: 35 min tempo

Fri: Rest

Sat: 5 miles at race pace

Sun: Long run (7-10 miles)

Week 3:

Mon: 4-6 miles easy

Tues: 4 x 1000m intervals (between 3k and 5k pace)

Wed: 4-6 miles easy

Thurs: 40 min tempo

Fri: Rest

Sat: 5 miles at race pace

Sun: Long run (8-10 miles)

Week 4:

Mon: 4-6 miles easy

Tues: 3 x 1 mile intervals (5k pace, but faster than previous set)

Wed: 4-6 miles easy

Thurs: 35 min tempo

Fri: Rest

Sat: 5 miles at race pace

Sun: Long run (10 miles)

Week 5:

Mon: 6-8 miles easy

Tues: 6 x 800m intervals (3k pace, but faster than previous set)

Wed: 6-8 miles easy

Thurs: 40 min tempo

Fri: Rest

Sat: 6 miles at race pace

Sun: Long run (10 miles)

Week 6:

Mon: 6-8 miles easy

Tues: 4 x 1000m (between 3k and 5k pace)

Wed: 6-8 miles easy

Thurs: 45 min tempo

Fri: Rest

Sat: 5 miles at race pace

Sun: Long run (10-12 miles)

Week 7:

Mon: 6-8 miles easy

Tues: Laddered intervals (1000m, 800m, 600m, 400m, 200m, 400m, 600m, 800m, 1000m)

Wed: 6-8 miles easy

Thurs: 50 min tempo

Fri: Rest

Sat: 6 miles at race pace

Sun: Long run (10-12 miles)

Week 8:

Mon: 6-8 miles easy

Tues: 6 x 800m (3k pace, but faster than previous set)

Wed: 6-8 miles easy

Thurs: 50 min tempo

Fri: Rest

Sat: 6 miles at race pace

Sun: Long run (10-12 miles)

Week 9:

Mon: 6-8 miles easy

Tues: 8 x 600m (slightly slower than mile pace)

Wed: 6-8 miles easy

Thurs: 55 min tempo

Fri: Rest

Sat: 5 miles at race pace

Sun: Long run (12 miles)

Week 10:

Mon: 6-8 miles easy

Tues: 12x400m (mile pace)

Wed: 6-8 miles easy

Thurs: 60 min tempo

Fri: Rest

Sat: 5 miles at race pace

Sun: Long run (10 miles)

Week 11:

Mon: 4-6 miles easy

Tues: Alternating intervals (400m x 4, 200m x 4)

Wed: 4-6 miles easy

Thurs: 40 min tempo

Fri: Rest

Sat: 4 miles at race pace

Sun: Long run (6-8 miles)

Week 12:

Mon: 4-6 miles easy

Tues: 4 x 200 (1 mile pace)

Wed: 4-6 miles easy

Thurs: Rest or 2-3 miles easy

Fri: Rest or 2-3 miles easy

Sat: Rest or 2-3 miles easy

Sun: Race day!

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