Half-Marathon Plan » 16 Weeks » Advanced Level

Base » Week 1 » 20.0 miles
Day Miles Details
1 Mon 5.0 Easy pace. view
2 Tues 5.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
3 Weds 0.0 Cross train today. view
4 Thurs 4.0 2 of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
5 Fri 0.0 Cross train today. view
6 Sat 6.0 Long run. view
7 Sun 0.0 Cross train today. view
Base » Week 2 » 21.0 miles
Day Miles Details
8 Mon 5.0 Easy pace. view
9 Tues 5.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
10 Weds 0.0 Cross train today. view
11 Thurs 4.0 2 of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
12 Fri 0.0 Cross train today. view
13 Sat 7.0 Long run. view
14 Sun 0.0 Cross train today. view
Base » Week 3 » 24.0 miles
Day Miles Details
15 Mon 6.0 Easy pace. view
16 Tues 6.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
17 Weds 0.0 Cross train today. view
18 Thurs 4.0 2 of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
19 Fri 0.0 Cross train today. view
20 Sat 8.0 Long run. view
21 Sun 5.0 5 miles or cross train today. view
Base » Week 4 » 29.0 miles
Day Miles Details
22 Mon 6.0 Easy pace. view
23 Tues 6.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
24 Weds 4.0 Easy pace. view
25 Thurs 4.0 2 of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
26 Fri 0.0 Cross train today. view
27 Sat 9.0 Long run. view
28 Sun 0.0 Cross train today. view
Build, Strength, Threshold » Week 5 » 26.0 miles
Day Miles Details
29 Mon 6.0 Easy pace. view
30 Tues 6.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
31 Weds 0.0 Cross train today. view
32 Thurs 4.0 2 of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
33 Fri 0.0 Cross train today. view
34 Sat 10.0 Long run. Don't push long run until last 1/3 of run (or at all). Target no more… view
35 Sun 0.0 Cross train today. view
Build, Strength, Threshold » Week 6 » 28.0 miles
Day Miles Details
36 Mon 6.0 Easy pace. view
37 Tues 7.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
38 Weds 0.0 Cross train today. view
39 Thurs 5.0 Run at a steady pace. view
40 Fri 0.0 Cross train today. view
41 Sat 10.0 Long run. Don't push long run until last 1/3 of run (or at all). Target no more… view
42 Sun 0.0 Cross train today. view
Build, Strength, Threshold » Week 7 » 29.0 miles
Day Miles Details
43 Mon 6.0 Easy pace. view
44 Tues 7.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
45 Weds 0.0 Cross train today. view
46 Thurs 5.0 Run at a steady pace. view
47 Fri 0.0 Cross train today. view
48 Sat 11.0 Long run. Don't push long run until last 1/3 of run (or at all). Target no more… view
49 Sun 0.0 Cross train today. view
Build, Strength, Threshold » Week 8 » 30.0 miles
Day Miles Details
50 Mon 6.0 Easy pace. view
51 Tues 7.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
52 Weds 0.0 Cross train today. view
53 Thurs 5.0 All of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
54 Fri 0.0 Cross train today. view
55 Sat 12.0 Long run. Don't push long run until last 1/3 of run (or at all). Target no more… view
56 Sun 0.0 Cross train today. view
Build, Strength, Threshold » Week 9 » 31.0 miles
Day Miles Details
57 Mon 6.0 Easy pace. view
58 Tues 7.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
59 Weds 0.0 Cross train today. view
60 Thurs 5.0 All of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
61 Fri 0.0 Cross train today. view
62 Sat 13.0 Long run. Target no more than a 1-2 mile increase on long runs each week and total weekly… view
63 Sun 0.0 Cross train today. view
Build, Strength, Threshold » Week 10 » 34.0 miles
Day Miles Details
64 Mon 6.0 Easy pace. view
65 Tues 8.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
66 Weds 0.0 Cross train today. view
67 Thurs 7.0 Go hard for 4 of the miles...e.g. miles 3, 4, 5 and 6. view
68 Fri 0.0 Cross train today. view
69 Sat 13.0 Long run. Target no more than a 1-2 mile increase on long runs each week and total weekly… view
70 Sun 0.0 Cross train today. view
Peak, Speed » Week 11 » 35.0 miles
Day Miles Details
71 Mon 6.0 Easy pace. view
72 Tues 8.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
73 Weds 0.0 Cross train today. view
74 Thurs 7.0 Go hard for 5 of the miles...e.g. miles 2, 3, 4, 5 and 6. view
75 Fri 0.0 Cross train today. view
76 Sat 14.0 Long run. Target no more than a 1-2 mile increase on long runs each week and total weekly… view
77 Sun 0.0 Cross train today. view
Peak, Speed » Week 12 » 37.0 miles
Day Miles Details
78 Mon 6.0 Easy pace. view
79 Tues 8.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
80 Weds 0.0 Cross train today. view
81 Thurs 8.0 All of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
82 Fri 0.0 Cross train today. view
83 Sat 15.0 Long run. Target no more than a 1-2 mile increase on long runs each week and total… view
84 Sun 0.0 Cross train today. view
Peak, Speed » Week 13 » 37.0 miles
Day Miles Details
85 Mon 6.0 Easy pace. view
86 Tues 8.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
87 Weds 0.0 Cross train today. view
88 Thurs 8.0 All of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
89 Fri 0.0 Cross train today. view
90 Sat 15.0 Long run - this should be your last 20+ mile run prior to race day. Target no more than… view
91 Sun 0.0 Cross train today. view
Taper » Week 14 » 31.0 miles
Day Miles Details
92 Mon 6.0 Easy pace. During the taper phase, target 20% less total mileage each week. view
93 Tues 7.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
94 Weds 0.0 Cross train today. view
95 Thurs 8.0 All of the miles to be tempo pace, which is a pace about 25 to 30 seconds per mile slower… view
96 Fri 0.0 Cross train today. view
97 Sat 10.0 Long run - taper. Drink sufficient fluids for long runs (drink at least every 30 minutes… view
98 Sun 0.0 Cross train today. view
Taper » Week 15 » 23.0 miles
Day Miles Details
99 Mon 4.0 Easy pace. During the taper phase, target 20% less total mileage each week. view
100 Tues 6.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
101 Weds 0.0 Cross train today. view
102 Thurs 5.0 Run at a steady pace. view
103 Fri 0.0 Cross train today. view
104 Sat 8.0 Long run - taper. Drink sufficient fluids for long runs (drink at least every 30 minutes… view
105 Sun 0.0 Cross train today. view
Taper » Week 16 » 32.1 miles
Day Miles Details
106 Mon 4.0 Easy pace. During the taper phase, target 20% less total mileage each week. view
107 Tues 5.0 Speed work. Warm up 1 mile. Warm down 1 mile. view
108 Weds 4.0 Easy pace. view
109 Thurs 4.0 Easy pace. view
110 Fri 0.0 Cross train today. view
111 Sat 2.0 Run easy. Do not run more than 20 minutes. You can also just rest this day. view
112 Sun 13.1 Race day :). Good luck! view