Annul Benefit Half-Marathon
12-week Training Schedule for Advanced Runners
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
wk 1
Cross-Train
35 min. / Tempo Run
REST
5 mile
REST
7 mile
3 mile / EZ pace
wk 2
Cross-Train
6 x 400m Interval
REST or Cross-Train
35 min. / Tempo Run
REST or
Cross-Train
9 mile
3 mile / EZ pace
wk 3
wk 4
wk 5
wk 6
Cross-Train
35 min. / Tempo Run
REST or Cross-Train
5 mile
REST
10 mile
3 mile / EZ pace
Cross-Train
4 x 800m Interval
REST or Cross-Train
40 min. / Tempo Run
REST
8 mile
3.5 mile / EZ pace
Cross-Train
6 Hill Repeats
Cross-Train
35 min. / Tempo Run
REST
9 mile
3.5 mile / EZ pace
Cross-Train
7 Hill Repeats
Cross-Train
40 min. / Tempo Run
REST
11 mile
3 mile / EZ pace
4 mile / EZ pace
wk 7
Cross-Train
8 x 400m Interval
REST or Cross-Train
40 min. / Tempo Run
REST
13 mile
( last 3 mile /
Race pace )
wk 8
wk 9
Cross-Train
5 x 800m Interval
REST or Cross-Train
35 min. / Tempo Run
3 mile / EZ pace
REST
10K race
Cross-Train
8 Hill Repeats
REST or Cross-Train
45 min. / Tempo Run
REST
10 mile
4 mile / EZ pace
4 mile / EZ pace
wk 10
Cross-Train
7 x 400m Interval
REST or Cross-Train
35 min. / Tempo Run
REST
14 mile
( last 4 mile /
Race pace )
wk 11
wk 12
Cross-Train
40 min. / Tempo Run
REST
4 mile / Race pace
REST
5 mile
3 mile / EZ pace
REST
4 mile
30 min. / 10K pace
3 mile
REST
20 min.
RACE DAY!
So you're an experienced runner and you're hoping to take your half-marathon (13.1 miles) training to the next level. Use this 12week training schedule (see table below) to help you run a personal record (PR) in your next half-marathon.
To start this plan, you should already be running about five days a week and can run up to 8 miles comfortably.
Notes about the schedule:
Cross-training: Cross-training (CT) activities allow you to give your joints and running muscles a break, while still working on your
cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate
effort for 45 to 60 minutes. You'll also benefit from doing 15 minutes of strength-training 2x a week.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run,
for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10
seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a
pace that feels "comfortably hard."
Hill Repeats: Hill repeats are an excellent way for runners to build strength, improve their speed, and build their mental strength
and confidence in hill running.... Run up the hill fast and then recover by jogging or walking down.
Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking
400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between. For the 800 meter intervals, run 800
meters (two laps around most tracks) at your 5K race pace and then recover for 800 meters in between intervals.
REST: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair
themselves during your rest days. Fridays are a good day for rest, as you'll have run on Thursday and will have your longest run of
the week on Saturday.
Saturday long runs: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and
stretch after your run. If most of your runs are on the road, and you're not sure how far you run, you can figure out the mileage by
using resources such as MapMyRun.com.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles
and get your body and mind used to running on tired legs.
Tune-up Race: This schedule recommends a 10K tune-up race at Week 8 so you can practice racing and get a sense of your fitness
level. If you can't find a 10K race that weekend, you can do a shorter distance race, or do it during Week 9 or 10.
Note: You can switch days to accommodate your schedule. If you're busy one day, it's fine to swap a rest day for a run day.