Half Marathon Training Schedule - Advanced | 12 Weeks

RACE 13.1 TRAINING
Half Marathon • Advanced • 12-Week Plan
Congratulations! Starting a training program is a great accomplishment! We hope this plan helps you accomplish your goals, whatever they may be - getting
healthier, having fun, or working towards completing your first of many races to come! We’d love to hear about your progress - email [email protected] with any
questions and to update us on how your training is going! When you’re ready to set your next goal, check out Race131.com/races to pick a race to train for!
Remember: You Can & You Will!
About This Training Plan
The Advanced Half Marathon 12-week training plan is designed for the runner who has completed many half marathon races and looks to improve upon
a personal best. This plan places a special emphasis on a steady progression of mileage while touching on several different types of workouts ranging
from anaerobic threshold repeats, to hill strides, to VO2 max repeats at race pace coupled with various sessions that focus on speed work. A good portion of the workouts are high in volume and involve continuous running at varied paces to adapt to the race distance.
If off days are needed for recovery, it is recommended those follow the day of a workout.
Who Should Do This Plan
This plan is for anyone who has already completed this distance and is looking to improve. We recommend that you are already comfortable running
at least six times a week before beginning this training plan. If you want to add different elements to your training in preparation for running a personal
best, then this is the plan for you!
You Can. You Will. Race 13.1
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RACE 13.1 TRAINING
Half Marathon • Advanced • 12-Week
WEEK 6
WEEK 5
WEEK 4
WEEK 3
WEEK 2
WEEK 1
1
2
3
4
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run: 4 miles (optional)
complete at long run pace
You can take a rest day if you need it
Run -‐ Recovery Run: Easy
Run -‐3 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐4 miles
complete at long run pace
Run: 4 miles (optional)
complete at long run pace
You can take a rest day if you need it
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐3 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run: Hill Strides
8 x 150 meters uphill (150 meters or
30 seconds, whichever is shortest.
Recovery: jog/walk back down
the hill.
Run: Warm Up
5 min. easy jog and stretch
Run: Temp Run -‐5 miles
3 mile tempo
5 minutes easy
2 mile tempo
(see note 6 below)
Run: Cool Down
15 min. easy jog and stretch
Run: Tempo Run
2 miles easy
3 sets:
12 min. tempo run
2 min jog recovery
2 miles easy
Run: Marathon Pace
1 mile Easy Pace
5 sets:
7 min. at Half Marathon Pace
3 min. easy pace
1 mile Easy Pace
Run: 4 miles
complete at long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run: Strides
8 x 300 meters (VO2 max pace)
1:30 min. rest between strides
Run -‐ Recovery Run: Easy
Run -‐3 miles
30-‐45 seconds slower than
long run pace
Run: 3 miles
complete at long run pace
Run -‐ Marathon Pace: Ladder
workout: 11 miles
4 miles Half Marathon Pace
1 mile/Easy Long Run Pace
3 miles Half Marathon Pace
1 mile/Easy Long Run Pace
2 miles Tempo Pace
Run -‐ Recovery Run: Easy
Run -‐5 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Run -‐ Medium Long Run
Run -‐6 miles (optional)
complete at long run pace
You can take a rest day if you need it
Run -‐ Recovery Run: Easy
Run -‐3 miles
30-‐45 seconds slower than
long run pace
5
Run -‐ Recovery Run: Easy
Run -‐3 miles
30-‐45 seconds slower than
long run pace
Run: Ins & Outs (see note 1 below)
4 laps of Ins/Outs
(stride the straight, jog the curve)
Run: Cool Down
10 min. easy jog and stretch
Run -‐ Recovery Run: Easy Run -‐ 2 miles
30-‐45 seconds slower than
long run pace
Run: Hill Strides
8 x 150 meters uphill (150 meters or
30 seconds, whichever is shortest.
(see note 4 below)
Run: Cool Down
7 min. easy jog and stretch
Run -‐ Recovery Run: Easy
Run -‐5 miles
complete at long run pace
6
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Long Run: Easy
Run -‐7 miles
complete at long run pace
Run -‐ Recovery Run: Easy
Run -‐3 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run: Warm Up
7 min. easy jog and stretch
Run: Progression -‐8 miles (see note 5 below)
Recovery/Rehab:
Stretch/Recover (see note 2 below)
7
Run -‐ Long Run: Easy
Run -‐5 miles
complete at long run pace
Run: Cool Down
7 min. easy jog and stretch
Run -‐ Recovery Run: Easy
Run -‐3 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Run -‐ Recovery Run: Easy
Run -‐5 miles (optional)
30-‐45 seconds slower than
long run pace
Run -‐ Long Run: Easy
Run -‐9 miles
complete at long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐4 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Run -‐5 miles
complete at long run pace
Run -‐ Long Run: Easy
Run -‐10 miles
complete at long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐4 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Run -‐ Long Run: Easy
Run -‐11 miles
complete at long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐5 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Medium Long Run
Run -‐7 miles (optional)
complete at long run pace
You can take a rest day if you need it
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Medium Long Run
Run -‐7 miles (optional)
complete at long run pace
You can take a rest day if you need it
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run: Ins & Outs (see note 1 below)
4 laps of Ins/Outs
(stride the straight, jog the curve)
(see note 8 below)
Run: 5 miles
complete at long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Recovery/Rehab:
Stretch/Recover (see note 2 below)
You Can. You Will. Race 13.1
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RACE 13.1 TRAINING
Half Marathon • Advanced • 12-Week
WEEK WEEK 162
WEEK WEEK 151
WEEK WEEK 140
WEEK 93
WEEK 82
WEEK 71
1
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐3 4 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐3 5 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐3 5 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐4 5 miles
30-‐45 seconds slower than
long run pace
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
2
3
4
Run Recovery Run: -‐M
arathon RPun: aceEasy
Run mjiles
1 m-‐4 ile og
3
seconds slower than
30-‐45 miles Easy Pace
l 2
ong run Hpalf aceMarathon Pace
miles 1 mile Easy Pace
Run: Hill Strides
8 x 150 meters uphill, recovery:
jog/walk back (see note 4 below)
Run: medium iles (optional)
Run -‐4 M
Long Run
Run complete at (loptional)
ong run pace
-‐8 miles Ycomplete ou can take a rest day if you need it
at long run pace
You can take a rest day if you need it
Run ecovery Run: Easy
Run: -‐F Rartlek
Run 4 mEiles
2 m-‐iles asy Pace
c4omplete t long run ppace/1 ace min. jog)
sets (1 maile tempo 1 mile Easy Pace
Run: Strides
2 sets (1 mile tempo pace/1 min. jog)
18 m
x ile 300 meters Easy Pace(VO2 max pace)
1:30 min. rest between strides
Run: medium iles (optional)
Run -‐4 M
Long Run
Run complete at (loptional)
ong run pace
-‐8 miles Ycomplete ou can take a
rest day if you need it
at long run pace
You can take a rest day if you need it
Run -‐ R
ecovery Run: Easy
Track Workout:
Run miles
2 m-‐4 iles easy (can be off the track)
3
seconds slower than
50-‐45 x (800 meters Tempo Pace / 800
l ong run pEace
meters asy Pace)
Run: ill eSasy trides
1 mH
ile (should be off the track)
s8witch x 150 dm
eters uphill (150 meters or
irections on the track
Run: 30 s2econds, whichever 00 meter repeats is shortest.
R
jog/walk back down
8 ecovery: x 100 meters (Mile Race Pace)
t1he ill.in. rest between strides
:30 hm
Run: W
arm URpepeats
Tempo 5
and stretch
2 min. iles eeasy asy jog pace
Run: Temp Run p-‐ace 5 miles
8 sets:tempo / 30 seconds rest)
3
ile tempo
5m m
in. tempo pace /
5
easy
3m0 inutes seconds rest
2 mile iles tempo
easy pace
(see note 6 below)
Run: Cool Down
15 min. easy jog and stretch
Run: TSplit empo Run
Half Marathon
2
mm
iles easy
5 .5 iles Half Marathon Pace
3
1 smets:
ile easy jog
5 1.5 2 m
miles in. tHempo run
alf Marathon Pace
1 2 m
mile in cjool og rdecovery
own recovery
2 miles easy
Run -‐ Marathon Pace: Ladder
edium Long Run
workout: 11 m
iles
Run -‐5 miles (optional)
c4omplete miles Half arathon Pace
at lM
ong run pace
Y1ou mile/Easy Run can take Laong rest day Piace
f you need it
3 miles Half Marathon Pace
1 mile/Easy Long Run Pace
2 miles Tempo Pace
Run: PaceRun
Run -‐M
Marathon edium Long Run 1 m-‐5 ile asy (Poptional)
ace
mEiles c5omplete sets: at long run pace
7 min. at Half Marathon Pace
3 min. easy pace
1 mile Easy Pace
Run -‐ M
edium LRong Recovery un: REun
asy
Run -‐7 5 miles (optional)
c3omplete at long run ptace
0-‐45 seconds slower han
Ylong ou cran rest day irf un, you need it
un tpake ace a( optional take
a rest day if you need it.
Run -‐ 4 Mmedium Long Run
iles (optional)
Run -‐6 miles complete at (loptional)
ong run pace
cYomplete at long run pace
ou can take a rest day if you need it
You can take a rest day if you need it
Run: iles Run: Easy
Run -‐3 R m
ecovery Run complete -‐4 milesat long run pace
30-‐45 seconds slower than
Recovery/Rehab:
long run pace
Stretch/Recover (see note 2 below)
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run: iles Run: Easy
Run -‐4 R m
ecovery Run complete -‐4 milesat long run pace
30-‐45 seconds slower than
Recovery/Rehab:
long run pace
Stretch/Recover (see note 2 below)
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐5 4 miles iles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Recovery/Rehab:
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐3 5 miles
30-‐45 seconds slower than
long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Medium Long Run
Run -‐7 5 miles (optional)
complete at long run pace
You can take a rest day if you need it
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
5
Run ecovery Run: -‐7 R m
iles Run: Easy
Run -‐3 miles
complete at long run pace
30-‐45 seconds slower than
long run pace
Run: Ins & Outs (see note 1 below)
4 laps of Ins/Outs
(stride the straight, jog the curve)
Run: Cool Down
10 min. easy jog and stretch
Run ecovery Run: -‐6 R m
iles Run: Easy Run -‐ 2 miles
3
0-‐45 seconds slower han
complete at long run ptace
long run pace
ill Strides
Run: SHtrides
8 x 1
phill m
(150 eters or
350 00 meters u
(VO2 ax pm
ace)
3
seconds, whichever shortest.
10 :30 min. rest between iss trides
Recovery/Rehab:
(see note 4 below)
Run: Cool Down (see note 2 below)
Stretch/Recover 7 min. easy jog and stretch
Run -‐ R
6 ecovery miles Run: Easy
Run -‐5 miles
complete at long run pace
complete at long run pace
6
Run -‐ Long Run: Easy
Run -‐5 mm
iles
11 iles
complete at long run pace
Run -‐ Long Run: Easy
Run -‐7 mm
iles
12 iles
complete at long run pace
Run: arm RUun: p Easy
Run -‐W
Long Run 7 m-‐11 in. m
easy ilesjog and stretch
complete at long run pace
Run: Progression -‐8 miles (see note 5 below)
Run: Cool Down
7 min. easy jog and stretch
7
Recovery/Rehab:
Run -‐ Recovery Run: Easy
Run Stretch/Recover (see note 2 below)
-‐5 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐3 5 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Recovery/Rehab:
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐3 5 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Run -‐ R
6 ecovery miles Run: Easy
Run -‐5 miles complete at (loptional)
ong run pace
30-‐45 seconds slower than
Run: long H
run ace
ill Sptrides
8 x 150 meters uphill, recovery:
jog/walk back (see note 4 below)
Run -‐ Long Run: Easy
Run -‐9 mm
iles
10 iles
complete at long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐4 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Run -‐5 3m
miles
iles
complete at long run pace
Run -‐ Long Run: Easy
Run -‐10 miles
complete at long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run -‐ Recovery Run: Easy
Run -‐4 3 miles (optional)
30-‐45 seconds slower than
long run pace
You can take a rest day if you need it
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Run Recovery Run: -‐W
arm Up Run: Easy
Run meiles 5 m-‐5 in. asy (optional)
jog and stretch
30-‐45 seconds slower than
Run: long Rrace un pDace
ay: Be confident in your
training, You can htake rest day if you need it
ave afun and don't leave
anything out on the course.
Run: Ins & Outs (see note 1 below)
4 laps of Ins/Outs
(stride the straight, jog the curve)
(see note 8 below)
Run -‐ Recovery Run: Easy
Run -‐4 miles
30-‐45 seconds slower than
long run pace
Run: Run -‐5 4 m
miles
iles
complete at long run pace
You can take a rest day if you need it
Run -‐ LRong Run: REun: asyEasy
ecovery Run -‐ 11 iles
3 mmiles
c3omplete at long run ptace
0-‐45 seconds slower han
long run pace
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Recovery/Rehab:
Stretch/Recover (see note 2 below)
Recovery/Rehab:
Run: Cool Down
S5tretch/Recover (see note 2 below)
min. easy jog and stretch
You Can. You Will. Race 13.1
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RACE 13.1 TRAINING
Half Marathon • Advanced • 12-Week
Training Notes
1) Best performed on a standard, 400-meter oval track. Straightaways = 100 meters. Curves = 100 meters. Workout is designed to be a
continuous run. Stride pace should be equal to your VO2 max threshold pace, while the curves are jogged at an easy run pace. Click here
to calculate your VO2 max click the ‘training tab’ and use the ‘threshold’ pace.
2) Stretch/Recover: Foam Roll IT Band, quadriceps, hamstrings, calves, hip flexors, glute muscles and spend extra time on sore areas.
Stretch these muscles and spend extra time on sore areas. Icing sore areas can also speed recovery but should not be overused (2x/day
for 12 minutes is sufficient). Click here for more information on how to use a foam roller.
3) Tempo Repeats by definition: This is an easier form of the tempo run, typically used when first establishing tempo days early in a training plan or on weeks (i.e. race week) when a tempo workout is called for. Tempo repeat workouts are usually the same volume as the
run but broken up into smaller bouts of work. For example, 4 x 1 mile at your tempo pace with 1 minute recovery is a good substitute for
a 4-mile tempo run. The recovery is not active, meaning you do not need to be running/jogging between repetitions, as is the case with a
Fartlek workout. Click here to learn more about what a fartlek workout is.
4) 150 meters or 30 seconds-whichever is shortest; each repetition should be completed at mile race pace. Recovery: jog or walk back
down the hill. Note your VO2 max ‘race paces’ on the ‘race paces’ tab if you do not know your one mile race pace.
5) It will be helpful to begin first mile at around 1 minute above your threshold pace (note your pace for #1) and slowly chip down to that
pace by the last mile. A progression run by definition: Typically, an ideal progression run will average about 20-25 seconds per mile slower
than a tempo (anaerobic threshold) run and be 2 to 2 ½ times the length. For example, someone doing their 3-mile tempo runs at 5:00 per
mile (15:00) should be able to do a 6 mile progression run at 5:25 per mile (32:05).
6) Track Workout: 2 miles easy (can be off the track), 8 x (800 meters tempo pace (note V02 max ‘race paces’)/800 meters easy pace), 2
miles easy (should be off the track). Switch directions on the track to ease stress on inside leg.
You Can. You Will. Race 13.1
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