2017 Buffalo Half Marathon Training Program
ADVANCED LEVEL
Suggested starting base mileage = 25+ miles/week
Suggested peak mileage = 40+ miles/week
The ADVANCE TRAINING SCHEDULE is generally the more experienced marathoner and assumes an underlying base fitness level of about 25 miles of running
per week at the start of the 14-week training program. This is designed for half marathoner seeking to improve their race time. Most in this category will reach
a peak mileage of 40+ miles per week. There are 3 quality days with a workout on Tuesday, a light fartlek on Thursday, and a long run on Saturday. There are
two optional recovery days: Wednesday can be a short run, aerobic cross training, or a full rest day. Sunday is recommended as a rest day, but can be a short
run if your training base permits. In the left column in BLUE is a recommended total mileage for each week. These are simply recommendations, not
requirements!
Key Terms
PACE CALCULATOR: Click to use the PACE CALCUATOR to determine your personalized training paces
STRIDES: short faster runs with jogging between. For example, 5 x 75m strides would be performed by running about 75m quick (NOT sprinting, more like mile
race pace) and jogging back slowly 75m, and then repeat. The purpose of strides is to finish your run with a faster/lighter/quicker turnover. Focus should be
on form with a good, relaxed knee lift, light forefoot landing, and quick push-off. You’ll end your run on a positive note when finishing with strides. Strides can
also be done in the middle of a run if you find that you are feeling a little sluggish – it may help to perk up the legs.
FARTLEK RUNS: informal workouts that can be run on the road or trails. You will run these as written with the given amount of time at a faster pace/effort.
For example, if the workout is a 40minute run with 6 x 1min pickups (5k effort) w/1min easy, you should run easy for 10minutes or so, and then run faster for
1minute (about 5k race effort) and then slower for 1minute and repeat that 5 more times. Then continue to jog easy until you reach 40minutes.
INTERVAL RUNS: faster paced repeats that correspond to current 3k to 5k race pace. Distances and recovery time are specified for each workout. This would
be defined as your standard “VO2max” workout. Use pace calculator to determine your training pace.
TEMPO RUNS: run about 25seconds per mile slower than current 5k race pace per mile. Tempo runs are NOT all out efforts. Rather, you should feel controlled
over the first few miles, and towards the end you should begin to feel some fatigue, but not like that of a hard 5k race. These are designed to improve
endurance, improve mental focus, and pacing. Use pace calculator to determine your training pace.
HALF-MARATHON PACE (HMP): goal half marathon pace. HMP running is built into your long runs on designated days. Practice hydration & fueling along the
way WITHOUT STOPPING. Learn to drink as you run. Use pace calculator to determine your training pace.
DISTANCE/LONG RUNS: Runs completed at your designated easy distance running pace. Hold back to your true pace. Patience will pay off! Use pace
calculator to determine your training pace.
AEROBIC CROSS TRAINING: Any non-impact aerobic exercise such as bike, spinning, elliptical, arc trainer, rowing machine (ergometer), etc.
Week #
Monday
2-20-17
Week
#14
Distance Run
30minutes + 6 x
15second strides
17-22
miles
Tuesday
Workout
INTERVALS
Warmup (WU) 1-mile
easy running.
6 x 400m @ Interval
pace w/1:30 jogging
recovery
Cooldown (CD) 1-mile
easy running
Total 5 miles
Wednesday
Thursday
Recovery Day
Rest Day
Light Fartlek: 35 min
OR
run, start with
Aerobic Cross training
10minutes easy
30 – 45minutes
running, then run 2 x
Or
3mins at tempo effort
Easy 30minute run
w/1min easy between.
Cooldown easy running
to reach 35minutes
Friday
Distance Run
30minutes + 6 x
15second strides
Saturday
Sunday
Long Run
Medium Length Run
5 – 6 miles at even pace
Rest Day
Rest Day
2-27-17
Week
# 13
INTERVALS
Rest Day
Warmup (WU) 1-mile
OR
easy running.
Aerobic Cross training
10 x 300m @ Interval
30 – 45minutes
20-24
pace w/1:00 jogging
Or
miles
recovery
Easy 30minute run
Cooldown (CD) 1-mile
easy running
Total 5 miles
3-6-17
Distance Run
INTERVALS
Rest Day
30
–
40minutes
Warmup
(WU)
1-mile
OR
Week
+
6
X
20second
strides
easy
running.
Aerobic
Cross
training
# 12
8 x 400m @ Interval
30 – 45minutes
pace w/1:30 jogging
Or
25-32
recovery
Easy 30minute run
miles
Cooldown (CD) 1-mile
easy running
Total 6 miles
3-13-17
Distance Run
TEMPO:
Rest Day
30
–
40minutes
WU
1-mile
easy
OR
Week
+
6
X
20second
strides
running.
Aerobic
Cross
training
# 11
6 x 1000m @ TEMPO
30 – 45minutes
pace w/1min rest
Or
26 - 32
CD 1-mile easy running
Easy 30minute run
miles
Total 6 miles
3-20-17
Week
# 10
28 – 34
Miles
3-27-17
WEEK
#9
30 – 36
Miles
Distance Run
30minutes + 6 x
15second strides
Light Fartlek: 35 min
run, start with
10minutes easy
running, then run 57minutes at tempo.
Cooldown easy running
to reach 35minutes
Distance Run
30minutes + 6 x
15second strides
Medium Length Run
5-6 miles at even pace
Rest Day
Light Fartlek: 40 min
Distance Run
Longer Run
run, start with
30 – 40 minutes + 6 x
6 – 7 miles at
10minutes easy
20second strides
distance/long run pace
running, then run 3 x
3mins at tempo effort
w/1min easy between.
Cooldown easy running
to reach 40minutes
OFF
Rest Day
Light Fartlek: 40min
Distance Run
run, start with
30 – 40 minutes + 6 x
10minutes easy
20second strides
running, and then run 8
x 1min pickups at 5k
race effort with 1min
easy jogs between.
Cooldown easy running
to reach 40minutes
Distance Run
INTERVALS:
Rest Day
Light Fartlek: 45minute
Distance Run
30 – 40minutes
OR
WU 1-mile easy
run, start with
30 – 40 minutes + 6 x
+ 6 X 20second strides
Aerobic
Cross
training
running.
10minutes easy
20second strides
30 – 45minutes
10 x 400m @ Interval
running, then run 3 x
Or
pace w/1:30min jogging Easy 30minute run
4minutes at tempo
recovery
effort with 1min jogging
CD 1-mile easy running
between. Cooldown to
Total 5-6 miles
reach 45minutes
Distance Run
TEMPO:
Rest Day
Light Fartlek: 45minute
Distance Run
40minutes
OR
WU 1-mile easy running
run, start with
30 – 45 minutes + 6 x
+ 6 X 20second strides 4 x 1 mile @ TEMPO Aerobic Cross training
15minutes easy
20second strides
30 – 45minutes
pace w/1min rest
running, then run 12 x
Or
CD 1-mile easy running
30sec pickups to 5k
Easy 30minute run
effort, w/30sec easy
Total 6 miles
between. Cooldown to
45minutes
LONG RUN w/HMP
8 miles, running the first
4 miles at your
distance/long run pace,
and then increase the
last 4 miles to your goal
HMP. If needed,
hydrate every 30mins
OFF
Rest Day
Long Run: 9 – 10miles at
an even distance/long
run pace. If needed,
hydrate every
30minutes
OFF
Rest Day
Long Run w/HMP
11 miles, running the
first 5 miles at your
distance/long run pace,
and then increase the
last 6 miles to your goal
HMP. If needed,
hydrate every 30mins
OFF
Rest Day
4-3-17
WEEK
#8
Distance Run
40 – 50minutes
+ 6 X 20second strides
INTERVALS:
Rest Day
Light Fartlek: 45minute
OR
WU 1-2 miles running
run, start with 10Aerobic
Cross
training
7 x 800m @ interval
15minutes easy
30 – 45minutes
pace w/400m recovery
running, then run 3 x
Or
32 – 40
jogs between.
5minutes at tempo
Easy 30minute run
miles
CD 1-2 miles
effort w/1min jog
between. Cooldown to
Total 7-9 miles
45minutes
4-10-17
Distance Run
TEMPO:
Rest Day
Light Fartlek Run: 4540
–
50minutes
OR
WEEK
WU 1-2 miles easy
minute run, start with
+ 6 X 20second strides
Aerobic Cross training 10 – 15minutes easy
#7
running
30 – 45minutes
3 miles @ TEMPO Pace,
running, then run 10 x
Or
32 – 40
5minutes recovery
Easy 30minute run 45second pickups to 5k
miles
jogging, plus 1 mile @
race effort with
TEMPO pace.
45second easy jogging
CD 1-2 miles easy
between. Cooldown to
running
ready 45minutes
Total 6-8 miles
4-17-17
Distance Run
TEMPO:
Rest Day
Light Fartlek Run:
40 – 50minutes
OR
WEEK
WU 1-2 miles easy
45minutes, starting
+ 6 X 20second strides
Aerobic Cross training with 10-15minutes easy
#6
running
30 – 45minutes
2 x 2miles @ TEMPO
running, then run 8 x
Or
32 – 42
pace with 2min rest
Easy 30minute run 1min pickups at 5k race
miles
between.
effort with 1min easy
CD 1-2 miles easy
jogging. Cooldown to
running
reach 45minutes
Total 5-7 miles
4-24-17
Distance Run
TEMPO:
Rest Day
Light Fartlek Run:
40minutes
OR
WEEK
WU 1-2 miles easy
45minutes, starting
+
6
X
20second
strides
Aerobic
Cross
training
#5
running.
with 10-15minutes easy
30 – 45minutes
3 miles @ TEMPO pace,
running, then run 4 x
Or
30 – 40
followed by 2 miles easy Easy 30minute run
1:30 pickups at 5k race
miles
running, followed by 2 x
effort with 1:30 easy + 4
1miles @ TEMPO pace
x 1:00 pickups with 1:00
w/1min rest between.
easy + 4 x 30seconds
CD 1-2 miles easy
pickups with 30seconds
running
easy. Cooldown to
reach 45minutes.
Distance Run
Long Run: 10 miles at an
30 – 45 minutes + 6 x even distance/long run
20second strides
pace. If needed, hydrate
every 30minutes
OFF
Rest Day
Distance Run
30 – 45 minutes + 6 x
20second strides
Long Run w/HMP
12 miles, running the
first 6 miles at your
distance/long run pace,
and then increase the
last 7 miles to your goal
HMP. If needed,
hydrate every
30minutes
OFF
Rest Day
Distance Run
Long Run: 13 – 14 miles
30 – 45 minutes + 6 x
at an even
20second strides
distance/long run pace.
If needed, hydrate
every 30minutes
OFF
Rest day
Distance Run
30 – 45 minutes + 6 x
20second strides
OFF
Rest Day
Long Run w/HMP
11 miles, running the
first 3-4 miles at your
distance/long run pace,
and then increase the
last 7-8 miles to your
goal HMP. If needed,
hydrate every
30minutes
Total 7-9 miles
5-1-17
WEEK
#4
32 – 42
miles
5-8-17
WEEK
#3
29 - 38
miles
5-15-17
WEEK
#2
23 – 30
miles
Distance Run
40 – 50minutes
+ 6 X 20second strides
TEMPO:
Rest Day
OR
WU 1-2 miles easy
Aerobic Cross training
running
30 – 45minutes
4 – 5 x 1 mile @ TEMPO
Or
pace with 1min rest
Easy 30minute run
between.
CD 1-2 miles easy
running
Total 7-9 miles
Distance Run
TEMPO:
Rest Day
40 – 50minutes
OR
WU 1-2 miles easy
+ 6 X 20second strides
Aerobic
Cross
training
running
30 – 45minutes
6 – 7 x 1000m @
Or
TEMPO pace with 1min Easy 30minute run
rest between.
CD 1-2 miles easy
running
Total 6-8 miles
Distance Run
TEMPO:
Rest Day
40minutes
OR
WU 1 mile easy running,
+ 6 X 20second strides
Aerobic
Cross
training
then run 3 miles @
30 – 45minutes
TEMPO pace.
Or
CD 1-mile easy running
Easy 30minute run
Total 5 miles
5-22-17
Distance Run
30minutes
WEEK
+
6
X
20second
strides
#1
TEMPO:
WU 1 mile
4 x 1000m @ Tempo
pace w/1minute rest
between.
CD 1 mile
X-Training
Or Rest Day
Light Fartlek Run:
Distance Run
40minutes, starting
30 – 40 minutes + 6 x
with 10minutes easy
20second strides
running, then run 10 x
30second pickups at 5k
race effort with
30seconds easy
between. Cooldown to
reach 40minutes
Light Fartlek Run:
Distance Run
45minutes, starting
30minutes + 6 x
with 10-15minutes
20second strides
running, then run 8 x
45seconds pickups at 5k
race effort with
45second easy jogging
between. Cooldown to
reach 45minutes
Light Fartlek Run: 40
Distance Run
minutes, starting with 20 – 30minutes + 6 x
10minuutes easy
20second strides
running, then run 8 x
30second pickups at 5k
race effort with
30second jogs between.
Cooldown to 40minutes
Easy short run,
REST DAY
30minutes + 6 x
10second strides
Long Run: 13 – 14 miles
at an even
distance/long run pace.
If needed, hydrate
every 30minutes
Easy 3-mile run
OR
X-Training
OR
Rest Day
Long Run w/HMP
11 miles, running the
first 3-4 miles at your
distance/long run pace,
and then increase the
last 7-8 miles to your
goal HMP. If needed,
hydrate every
30minutes
7 – 8 miles even paced
and relaxed
OFF
Rest Day
OFF
Rest Day
Beishline Memorial 5k HALF MARATHON DAY
Run for your shake-out
run the day before the
marathon!