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Half-Marathon Training Plans

Find your Half-Marathon pace based on a recent pace using our Half-Marathon Pace Calculator

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Training Plans   >  Half Marathon Training Plans  > Advanced Run Half Marathon Training Plan

Advanced Run Half Marathon Training Plan

Training Plan Overview

The Advanced Half Marathon Program follows the same progression as the Beginner and Intermediate Programs , except you begin with an 8-mile long run and it includes longer endurance runs. This program is geared towards seasoned half marathoners who are looking to improve their finish times and boost performance. The 14-week Advanced Half Marathon Program includes long runs up to 15 miles, race pace workouts, speed work [intervals, tempo, pickups] drills, one cross-training workout and strength and rest days. The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Advanced Half Marathon Program is best suited for those who have been running at least 4-6 times per week for 45-90 minutes for at least one year and have run a half marathon. If you are running less, consider starting with the Intermediate Half Marathon Program and building up your mileage and intensity.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Advanced Run Half Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My half training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Jun 24 		Jun 24
Run
50 mins		 Jun 25
Run+Speed
50 mins		 Jun 26
Cross-Training
50 mins		 Jun 27
Run
50 mins		 Jun 28
Run
45 mins		 Jun 29
Run-Endurance
8 miles		 Jun 30
Rest Day
Week 2
Jul 1 		Jul 1
Run
50 mins		 Jul 2
Run+Speed
50 mins		 Jul 3
Cross-Training
50 mins		 Jul 4
Run
50 mins		 Jul 5
Run
45 mins		 Jul 6
Run-Endurance
9 miles		 Jul 7
Rest Day
Week 3
Jul 8 		Jul 8
Run
50 mins		 Jul 9
Run+Speed
50 mins		 Jul 10
Cross-Training
50 mins		 Jul 11
Run
50 mins		 Jul 12
Run
45 mins		 Jul 13
Run-Endurance
10 miles		 Jul 14
Rest Day
Week 4
Jul 15 		Jul 15
Run
60 mins		 Jul 16
Run+Speed
56 mins		 Jul 17
Cross-Training
50 mins		 Jul 18
Run
50 mins		 Jul 19
Run
45 mins		 Jul 20
Run-Race Pace
8 miles		 Jul 21
Rest Day
Week 5
Jul 22 		Jul 22
Run
60 mins		 Jul 23
Run+Speed
62 mins		 Jul 24
Cross-Training
50 mins		 Jul 25
Run
50 mins		 Jul 26
Run
45 mins		 Jul 27
Run-Endurance
11 miles		 Jul 28
Rest Day
Week 6
Jul 29 		Jul 29
Run
60 mins		 Jul 30
Run+Speed
56 mins		 Jul 31
Cross-Training
50 mins		 Aug 1
Run
50 mins		 Aug 2
Run
45 mins		 Aug 3
Run-Endurance
12 miles		 Aug 4
Rest Day
Week 7
Aug 5 		Aug 5
Run
60 mins		 Aug 6
Run+Speed
56 mins		 Aug 7
Cross-Training
50 mins		 Aug 8
Run
60 mins		 Aug 9
Run
30 mins		 Aug 10
Run-Race Pace
8 miles		 Aug 11
Rest Day
Week 8
Aug 12 		Aug 12
Run
70 mins		 Aug 13
Run+Speed
55 mins		 Aug 14
Cross-Training
50 mins		 Aug 15
Run
60 mins		 Aug 16
Run
45 mins		 Aug 17
Run-Endurance
13 miles		 Aug 18
Rest Day
Week 9
Aug 19 		Aug 19
Run
70 mins		 Aug 20
Run+Speed
55 mins		 Aug 21
Cross-Training
50 mins		 Aug 22
Run
60 mins		 Aug 23
Run
45 mins		 Aug 24
Run-Endurance
14 miles		 Aug 25
Rest Day
Week 10
Aug 26 		Aug 26
Run
60 mins		 Aug 27
Run+Speed
55 mins		 Aug 28
Cross-Training
50 mins		 Aug 29
Run
60 mins		 Aug 30
Run
45 mins		 Aug 31
Run-Race Pace
10 miles		 Sep 1
Rest Day
Week 11
Sep 2 		Sep 2
Run
70 mins		 Sep 3
Run+Speed
55 mins		 Sep 4
Cross-Training
50 mins		 Sep 5
Run
60 mins		 Sep 6
Run
45 mins		 Sep 7
Run-Endurance
14 miles		 Sep 8
Rest Day
Week 12
Sep 9 		Sep 9
Run
70 mins		 Sep 10
Run+Speed
55 mins		 Sep 11
Cross-Training
50 mins		 Sep 12
Run
60 mins		 Sep 13
Run
45 mins		 Sep 14
Run-Race Pace
8 miles		 Sep 15
Rest Day
Week 13
Sep 16 		Sep 16
Run
60 mins		 Sep 17
Run+Speed
60 mins		 Sep 18
Cross-Training
50 mins		 Sep 19
Run
40 mins		 Sep 20
Run
30 mins		 Sep 21
Run-Endurance
7 miles		 Sep 22
Rest Day
Week 14
Sep 23 		Sep 23
Run
40 mins		 Sep 24
Rest Day		 Sep 25
Run
30 mins		 Sep 26
Rest Day		 Sep 27
Run
30 mins		 Sep 28
Rest Day		 Sep 29
Race Day!
13.1 miles

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.