Advanced Half Marathon
Schedule
22 week plan
How to use this plan
This plan is built for 22 weeks corresponding with the start of the running club and ending
with the Fit One Half Marathon. There are 3 running days and 3 recovery days. The plan is
built to fit your schedule. It is recommended that you give yourself at least one day of
recovery in between your “hard” days to provide adequate rest. Recovery can be anything
from a light recovery jog, light cross training, or taking the day off. It is also built to be simple
using 1 tempo run, 1 speed day and 1 long run. While guidance is given the plan is built
around your pace, you pick your goal race pace and use your speed and fartlek days to push
yourself. As you rely on what your body tells you, you will be able to push yourself farther.
Welcome aboard.
Questions
Do I need to be “in-shape” prior to beginning this plan?
This plan is built in a way to build your endurance slowly in the beginning. While it is not
necessary to have been running regularly before this plan. It is assumed you have run in the
past and aren't just coming right off the couch. If that is the case try to build your running
stamina using our couch to 5k plan or Beginning half marathon plan.
Do I need a fancy GPS watch?
While the GPS watch is a valuable tool it is not necessary to train. Sometimes it’s nice not to
know your pace or distance. Websites like mapmyrun.com can be a resource for tracking
distance and speed. Prior to a run, map your run to see how far a route is, play around with
loops around your home or park and out and back routes. Be creative.
Definitions
Fartlek: this is just a fancy word for periods of running at fast pace and periods of
slower running. During the fast segment try to push yourself but be able to sustain
the speed for the entire run.
Tempo: The tempo pace should be comfortably hard. It is often thought of as a
pace you could sustain for a 10k, if using a heart rate monitor you would be
approximately 85-90% of maximum heart rate.
Cross train: this is something different than running. It could be swimming, biking,
an elliptical or a recreational sport you enjoy. The idea is to still exercise but doing
something different in order to rest tired muscles from repeated motions during a
run.
Definitions
Conversation Pace (CP): Easy, gentle pace where you can talk.
Tempo Pace (TP): Swift, sustained pace, use pace charts as a guide based on
current and goal race paces.
Week 1
Monday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Tuesday
Fartlek:
Thursday
Tempo:
Friday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
After a 1 mile warm up RUN 1 mile at
tempo pace. End with 1 mile cool
down.
After a 1 mile warm up perform 3-5
(60 s) fartleks during 1 mile run. End
with 1 mile cool down.
Wednesday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Saturday:
Endurance: 4 miles @CP
In the early weeks of training this run
is to help your body get used to
covering longer distance, don’t worry
about pace as much finishing the
distance.
Week 2
Monday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Tuesday
Fartlek:
Thursday
Tempo:
Friday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
After a 1 mile warm up RUN 1 mile at
tempo pace. End with 1 mile cool
down.
After a 1 mile warm up perform 3-5
(60 s) fartleks during 1 mile run. End
with 1 mile cool down.
Wednesday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Saturday
Endurance: 4 miles @CP
In the early weeks of training this run
is to help your body get used to
covering longer distance, don’t worry
about pace as much finishing the
distance.
Week 3
Monday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Tuesday
Fartlek:
Thursday
Tempo:
Friday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
After a 1 mile warm up RUN 1 mile at
tempo pace. End with 1 mile cool
down.
After a 1 mile warm up perform 7-10
(60 s) fartleks during 2 mile run. End
with 1 mile cool down.
Wednesday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Saturday
Endurance: 5 miles @CP
In the early weeks of training this run
is to help your body get used to
covering longer distance, don’t worry
about pace as much finishing the
distance.
Week 4
Monday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Tuesday
Speed Ladder:
Thursday
Tempo:
Friday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
After a 1 mile warm up RUN 2 mile at
tempo pace. End with 1 mile cool
down.
After a 1 mile or 10 min warm up
RUN pyramid as follows 1 min fast, 1
min jog, 2 min fast, 2 min jog, 3 min
fast, 3 min jog, 3 min fast, 2 min jog,
2 min fast, 1 min jog, 1 min fast. End
with 1 mile or 10 min cool down.
Wednesday
Recovery:
Run 2 miles at recovery
pace, cross train for 30-45
minutes, or take the day off
Saturday
Endurance: 5 miles @CP
In the early weeks of training this run
is to help your body get used to
covering longer distance, don’t worry
about pace as much finishing the
distance.