Training Schedule
for Advanced Runners
*For those who have completed various 5K, 10K
and half marathons who want to improve their
performance with speed work.
Date
M
T
W
Th
F
S
Su
Week #1
August
2-8
3 miles
6 x hill
3 miles
40 min
tempo
3 miles
5 miles
Rest
Week #2
August
9-15
3 miles
7 x 400
3 miles
45 min
tempo
3 miles
6 miles
Rest
Week #3
August
16-22
3 miles
7 x hill
3 miles
30 min
tempo
Rest or
easy run
7 miles
Rest
Week #4
August
23-29
3 miles
8 x 400
3 miles
40 min
tempo
3 miles
8 miles
Rest
Week #5
August 30 September 5
3 miles
8 x hill
3 miles
45 min
tempo
3 miles
9 miles
Rest
Week #6
September
6-12
3 miles
6 x 400
3 miles
30 min
tempo
Rest or
easy run
6 miles
Rest
Week #7
September
13-19
3 miles
4 x 800
3 miles
45 min
tempo
4 miles
10 miles
Rest
Week #8
September
20-26
3 miles
3 x 1600
3 miles
50 min
tempo
5 miles
12 miles
Rest
Week #9
September 27
- October 3
3 miles
5 x 800
3 miles
30 min
tempo
Rest or
easy run
8 miles
Rest
Week #10
October
4-10
3 miles
4 x 1600
3 miles
55 min
tempo
Rest
13 miles
Rest
Week #11
October
11-17
3 miles
6 x 800
3 miles
60 min
tempo
Rest
10 miles
Rest
Week #12
October
18-24
3 miles
6 x 400
Rest
30 min
tempo
Rest
13.1
The Soaring Wings of Conway Half Marathon is presented by TLC Pediatrics
Tempo Run: continuous run with a buildup in the middle at 10K pace. For a 40 - 60 min
run, begin with 10-20 min easy, build for 20-30 min near the middle, then 5-10 minutes
easy toward the end. The pace buildup should be gradual, not sudden, with peak speed
2/3 into the workout.