Are you ready to take your half marathon performance to the next level?
This advanced half marathon training plan is designed for experienced runners looking to improve their speed, endurance, and overall race strategy.
I have included a plan that aims for a target time of less than 1 hour and 20 minutes. However, it can, of course, be adjusted to suit your goal.
Over the next 10 weeks, you'll engage in a structured regimen that includes tempo runs, long runs, and interval workouts, all aimed at helping you achieve your peak performance on race day.
Key Takeaways
- The advanced half marathon training plan emphasizes a structured approach, incorporating a progressive build, mental conditioning techniques, and diverse workouts to enhance endurance and race pace.
- Setting realistic goals is crucial, allowing for measurable progress through a mix of easy runs, tempo runs, and interval training while gradually increasing weekly mileage.
- Nutrition, hydration, and mental preparation strategies are essential components that support physical performance and help manage race day anxiety, optimizing overall race readiness.
Advanced Half Marathon Training Overview
Embarking on an advanced half marathon training plan requires dedication, discipline, and a clear understanding of your goals.
This program is tailored for advanced runners who aim to enhance their performance through a structured and systematic approach.
The primary objective is to improve your race pace, build endurance, and achieve peak performance on race day. The training plan calls will include a mix of easy runs, tempo runs, Long runs, and interval workouts to ensure a well-rounded regimen.
Equally important is the focus on mental conditioning techniques, which can significantly enhance your performance.
Building mental strength involves resilience training and developing strategies to stay focused during both daily workouts and competitions. Integrating these elements ensures the advanced half marathon training program prepares both your body and mind for race day success.
Setting Goals
Setting realistic and challenging goals is a crucial component of any effective half marathon training plan.
Establishing clear objectives allows you to track progress and stay motivated throughout the training period.
Begin by identifying your target race pace and breaking it down into manageable milestones. This could include improving your steady pace during easy runs or aiming to complete specific workouts within a set time frame.
Incorporating a variety of workouts into your training plan will enhance your overall fitness, endurance, and speed. Begin with a mix of easy runs, tempo runs, and strength training exercises. Easy runs at a steady pace promote recovery and comfort, allowing you to maintain a conversation while running.
This balanced approach ensures that your body adapts to the increasing demands of the training program, paving the way for continuous improvement.
Weekly Mileage Breakdown

A key aspect of the advanced half marathon training plan is the gradual increase in weekly mileage. This progressive approach helps build endurance and prepare while still getting the most out of yourself on race day.
The training plan starts with lower mileage in the initial weeks, allowing your body to adapt to the routine without overexertion. As the weeks progress, the mileage increases, reaching peak levels to ensure you are well-prepared for the half marathon distance.
The careful planning of mileage ensures that you have adequate recovery time while continuously improving your running performance.
This structured approach develops the strength and endurance needed to maintain your desired half marathon pace throughout the race.
Key Components of Advanced Half Marathon Training
The advanced half marathon training program is designed to maximize your running potential through a combination of essential components.
These include tempo runs, long runs, and interval workouts, each playing a vital role in enhancing your performance.
Incorporating these elements into your training routine will help you achieve a well-rounded fitness level, ensuring you are prepared for the varied demands of a half marathon.
The training plan balances easy runs with more challenging workouts to build both speed and endurance.
This comprehensive approach ensures that you not only develop the physical strength required for the race but also improve your mental resilience. Integrating these key components ensures the advanced half marathon training plan provides a holistic strategy for achieving your race day goals.
Tempo Runs
Tempo runs are a cornerstone of any advanced half marathon training plan, designed to boost your speed and endurance through sustained efforts at a challenging pace.
The tempo pace is characterized by a comfortably hard effort where your breathing is slightly labored, allowing you to speak in short sentences.
This type of run helps improve your lactate threshold, enabling you to maintain a faster pace for longer periods.
Consistently incorporating tempo runs into your training plan enhances your ability to run faster with greater efficiency, making them indispensable for advanced half marathon training.
Long Runs

The long run is an essential component of the advanced half marathon training program, aimed at boosting endurance and the mental strength to run fast late in the race.
There are a number of ways long runs can be completed. As the program develops, you will see that a faster finishing, often around marathon pace, is a key part of the training week.
These workouts not only enhance your physical strength but also improve your mental toughness, preparing you for the challenges of race day.
The long run is also the perfect time to practice your race day routine and any approved energy gels or drinks you may want to try. It's vital to practice this, so nothing is new on race day.
Interval Workouts
Interval workouts are designed to significantly boost your running speed and aerobic capacity, making them a vital part of the advanced half marathon training plan.
These workouts typically include structured sessions like 400m, 800m, and 1600m repeats, with rest intervals in between.
The 30/30 workout, for example, involves running hard for 30 seconds, followed by an easy jog for 30 seconds, repeated for a set number of reps.
During weeks five to eight, speedwork becomes a focal point, incorporating intervals such as 400-meter repeats to enhance your pace and endurance.
These sessions are often performed on a track to ensure accuracy and consistency.
Integrating interval workouts into your training plan improves your speed and overall performance, giving you the edge needed to excel in a half marathon.
Weekly Training Schedule
The weekly training schedule is meticulously designed to gradually increase in distance and intensity, ensuring a balanced approach to building endurance and speed. The plan includes a mix of easy runs, long runs, tempo workouts, and cross-training with a range of distances.
This progression helps you build a solid foundation while preparing your body for the demands of race day.
Long runs are a critical component, suggested to be done at a comfortable pace and eventually increasing to 90 minutes to two hours as the race date approaches.
Following this structured schedule ensures continuous improvement in your running performance but remember this is an advanced half marathon training and is not for beginners.
Although if you are aiming for a 1.15 or 1.10 half marathon, the paces are the main thing to adjust, particularly on the workout days.
Example Plan for a Sub 1.20 Half Marathon
Target: Sub-1:20 (6:06 min/mile pace)
Prerequisites
- Current weekly mileage: 45-55 miles
- Can comfortably run 12-15 miles
- Recent race times:
- 5K: Sub-18:30
- 10K: Sub-38:00
- Several years of competitive running experience recommended
Key Workout Types
- Interval (INT): Track repeats at 5K race pace or faster (5:40-5:50/mile)
- Tempo (T): Sustained efforts at half marathon pace + 5-10 sec/mile (6:15/mile)
- Fartlek (F): Variable-paced running with harder efforts at 5K-10K pace
- Long Run (LR): Building endurance at 6:45-7:15/mile
- Progression Run (P): Starting at 7:00/mile and progressing to half marathon pace
- Easy Run (E): Recovery runs at 7:30-8:00/mile
- Marathon Pace (MP): Runs at 6:20-6:30/mile
Weekly Structure
- 6 running days per week
- 1 rest/cross-training day (Mondays)
- Peak weekly mileage: ~65-70 miles
- Quality workouts: 3 per week
- Long runs: Building to 18 miles
Cross-Training Options (Mondays)
Choose one or alternate:
- Swimming: 45-60 minutes steady
- Cycling: 60-90 minutes steady
- Elliptical: 45-60 minutes
- Strength training: Focus on core and lower body
- Complete rest if needed
Week 1 (Base Building) - 52 miles
- Monday: Cross-training or rest
- Tuesday: INT - 8x1000m at 3:35 (5:45/mile) with 400m recovery
- Wednesday: E - 8 miles
- Thursday: T - 6 miles at 6:15/mile
- Friday: E - 8 miles with 6x100m strides
- Saturday: LR - 14 miles progressive (start 7:15, finish 6:30)
- Sunday: E - 8 miles
Week 2 (Building) - 56 miles
- Monday: Cross-training or rest
- Tuesday: F - 8 miles with 3x(6 minutes at 5:50/mile, 2 minutes easy)
- Wednesday: E - 9 miles
- Thursday: T - 8 miles (2E + 5T at 6:15 + 1E)
- Friday: E - 8 miles with 8x100m strides
- Saturday: LR - 15 miles, with the last 5 at MP
- Sunday: E - 8 miles
Week 3 (Intensity) - 60 miles
- Monday: Cross-training or rest
- Tuesday: INT - 6x1600m at 5:45/mile with 800m recovery
- Wednesday: E - 10 miles
- Thursday: T - 10 miles (2E + 7T at 6:15 + 1E)
- Friday: E - 8 miles with 8x100m strides
- Saturday: LR - 16 miles with 3x3 miles at MP
- Sunday: E - 8 miles
Week 4 (Recovery) - 45 miles
- Monday: Cross-training or rest
- Tuesday: F - 7 miles with 8x1 minute at 5K pace
- Wednesday: E - 8 miles
- Thursday: P - 7 miles progressive
- Friday: E - 7 miles with 6x100m strides
- Saturday: LR - 12 miles easy
- Sunday: E - 6 miles
Week 5 (Peak Building) - 65 miles
- Monday: Cross-training or rest
- Tuesday: INT - 5x2000m at 5:50/mile with 800m recovery
- Wednesday: E - 10 miles
- Thursday: T - 11 miles (2E + 8T at 6:15 + 1E)
- Friday: E - 8 miles with 8x100m strides
- Saturday: LR - 17 miles, with the last 8 at MP
- Sunday: E - 9 miles
Week 6 (Race Specific) - 68 miles
- Monday: Cross-training or rest
- Tuesday: F - 10 miles with 4x(1 mile at 5:45, 2 minutes rest)
- Wednesday: E - 10 miles
- Thursday: MP - 12 miles (2E + 9MP + 1E)
- Friday: E - 8 miles with 8x100m strides
- Saturday: LR - 18 miles with middle 6 at MP
- Sunday: E - 10 miles
Week 7 (Peak Week) - 70 miles
- Monday: Cross-training or rest
- Tuesday: INT - 8x1200m at 5:40/mile with 400m recovery
- Wednesday: E - 11 miles
- Thursday: T - 12 miles (2E + 9T at 6:15 + 1E)
- Friday: E - 9 miles with 8x100m strides
- Saturday: LR - 18 miles, with the last 10 at MP
- Sunday: E - 10 miles
Week 8 (Starting Taper) - 55 miles
- Monday: Cross-training or rest
- Tuesday: F - 8 miles with 6x3 minutes at 5K pace
- Wednesday: E - 9 miles
- Thursday: T - 8 miles (2E + 5T at 6:15 + 1E)
- Friday: E - 7 miles with 6x100m strides
- Saturday: LR - 14 miles with 4 at MP
- Sunday: E - 8 miles
Week 9 (Taper) - 42 miles
- Monday: Cross-training or rest
- Tuesday: INT - 6x800m at 5:40/mile with 400m recovery
- Wednesday: E - 8 miles
- Thursday: T - 6 miles (1E + 4T at 6:15 + 1E)
- Friday: E - 6 miles with 6x100m strides
- Saturday: LR - 10 miles easy
- Sunday: E - 5 miles
Week 10 (Race Week) - 25 miles + race
- Monday: Light cross-training (30 minutes)
- Tuesday: 6 miles with 4x400m at goal pace
- Wednesday: E - 5 miles
- Thursday: E - 4 miles with 4x100m strides
- Friday: Rest
- Saturday: E - 2 miles with 2x100m strides
- Sunday: RACE DAY! 13.1 miles
Race Strategy
- First 5K: Controlled at 6:08-6:10/mile (19:05)
- Middle 5K: Settle into goal pace 6:06/mile (19:00)
- 10K-15K: Maintain pace, focus on form
- Final 5K: Push if feeling strong
- Target splits:
- 5K: 19:05
- 10K: 38:05
- 15K: 57:05
- Finish: 1:19:45
Recovery Week Post-Race
- Days 1-3: Complete rest
- Days 4-7: Light cross-training (swimming/cycling)
- Week 2: Easy running, starting at 50% of normal volume
- Week 3: Resume normal training if feeling recovered
Cross-Training Guidelines
- Keep intensity moderate - should enhance recovery, not create fatigue
- Focus on non-impact activities
- Use cross-training to maintain fitness while reducing impact stress
Strength Training Option (if choosing strength for cross-training)
Lower Body
- Single-leg squats: 3x8 each leg
- Romanian deadlifts: 3x10
- Calf raises: 3x15
- Step-ups: 3x10 each leg
Core
- Planks: 3x60 seconds
- Side planks: 3x45 seconds on each side
- Leg Raises: 3x20
Upper Body
- Push-ups: 3x10
- Rows: 3x12
- Shoulder press: 3x12
Week 1-4: Building Base Mileage
The first four weeks of the advanced half marathon training plan focus on building base mileage through consistent running.
With the mileage increasing before a mid-plan lower mileage week in week 4 to help the legs freshen up.
This phase is all about establishing a strong foundation and adapting to the regular training routine.
Focusing on laying down a solid mileage foundation is crucial for the intense workouts in the later weeks of the training plan.
Week 5-7: Increasing Intensity
Weeks five to eight mark the introduction of more intense workouts, including the fast-finishing long run. These are my favorite workouts for a successful half marathon.
Note that you do not have to finish the long runs at your race pace but at the marathon pace, which is highlighted in the table above the plan.
This phase is all about challenging your body and mind, preparing you for the peak performance phase in the final weeks of the training plan.
Week 8-10: Reduce Volume and Taper
The final weeks of the advanced half marathon training plan are designed to achieve peak performance while incorporating a taper period to allow for recovery before race day.
Tapering involves reducing mileage while maintaining some intensity, allowing your body to recover and perform optimally on race day.
This strategic approach ensures that you feel fresh and ready, minimizing fatigue and maximizing your potential for race day.
Combining peak performance strategies with appropriate tapering ensures you are in optimal shape to achieve your race day goals.
Cross Training and Strength Training
Cross-training and strength training are integral parts of the advanced half marathon training plan, providing a balanced approach to fitness and injury prevention.
Cross-training allows you to add volume to your training without the high-impact stress associated with running, while strength training reduces the risk of injuries and strengthens your stride.
Incorporating low-intensity activities such as walking or cycling promotes blood flow and reduces soreness following intense workouts.
Integrating these elements into your routine helps maintain peak performance and enhances overall fitness, ensuring a well-rounded approach to half marathon training.
Recommended Cross-Training Activities

Low-impact activities such as swimming, cycling, and using an elliptical machine are ideal for cross-training.
These activities help maintain your cardiovascular fitness while reducing the risk of overuse injuries.
Cross-training is essential for preventing injury and enhancing overall fitness, especially for advanced runners.
Choosing a variety of low-impact activities maintains your fitness levels while giving your body a break from the repetitive stress of running.
Effective Strength Training Exercises
Strength training is crucial for advanced runners to help prevent injuries and, from my experience, help your running performance.
Strength training can really increase the power of each stride and help you hold your form in the last miles of a half marathon.
While the above plan just includes one day of strength training, it can be built to include more; however, this is optional.
Avoid strenuous lower-body strength training before key workouts or long runs to prevent fatigue and ensure peak performance.
Nutrition and Hydration Strategies

Proper nutrition and hydration are critical components of any advanced half marathon training plan.
These strategies ensure that your body has the fuel it needs to perform optimally and recover effectively.
Incorporating a balanced diet with a focus on carbohydrates, proteins, and fat, as well as fresh fruits and vegetables, will help you maintain energy levels and support muscle repair and growth.
Additionally, staying hydrated is essential to avoid dehydration, which can significantly impact your performance and recovery.
A well-rounded approach to nutrition and hydration includes pre-run, post-run, and race day strategies. This comprehensive plan ensures that you are prepared for the demands of training and can perform at your best on race day.
Pre-Run and Post-Run Nutrition
Before a run, it's important to consume a light, carbohydrate-rich meal to fuel your body.
Options like porridge, peanut butter toast, or pancakes provide the necessary energy to sustain your run. This pre-run meal should be consumed about 2 hours before your workout to allow for proper digestion.
Post-run nutrition focuses on recovery, emphasizing the intake of proteins and carbohydrates to replenish glycogen stores and repair muscles.
This balanced approach to nutrition ensures that your body is adequately fueled and ready for the next workout.
Race Day Fueling
Race day fueling is critical to ensure you have the energy needed to perform at your best.
Carbohydrate loading, which involves increasing your carb intake about 72 hours before the race, can help maximize glycogen stores.
While there have been mixed studies on the topic, I have personally found it to be beneficial before a half marathon.
During the race, taking energy gels at intervals, such as one around 30 minutes, can help maintain energy levels.
In the past, I have personally just taken one energy gel at around 8 miles in the race.
Staying hydrated, especially in warm weather, is crucial, with a focus on drinking fluids during runs lasting longer than 90 minutes.
Injury Prevention and Recovery
Injury prevention and recovery are vital aspects of any advanced half marathon training plan.
Cross-training can help reduce the risk of injuries by allowing you to improve cardiovascular fitness without the high-impact stress associated with running.
Additionally, proper post-race hydration and nutrition are essential for effective recovery.
Incorporating rest days into your training schedule helps your body recover from exertion and protects against injuries.
Cooling down after each run aids in muscle recovery and helps gradually lower your heart rate.
By following these strategies, you can maintain peak performance and minimize the risk of injury.
Warm-Up and Cool-Down Routines

Warming up before speed workouts is crucial for advanced runners to prepare their bodies for intense training.
A proper warm-up reduces the risk of injury and prepares your muscles for the workout ahead. This typically involves light jogging and dynamic stretches. I like to follow this with some "strides" which are a fast paced but not sprint 80 meter runs.
Cooling down after a run is also important, as it aids in the recovery process by gradually lowering your heart rate and relieving muscle tension.
By consistently warming up and cooling down, you can improve your overall training experience and reduce the risk of injury.
Rest Days and Active Recovery
Rest days are an essential part of any advanced half marathon training plan, helping to avoid fatigue and enhance performance.
Taking one to two rest days weekly allows your muscles to replenish glycogen stores and recover from the demands of training. This recovery period is crucial for maintaining endurance and reducing the risk of injury.
Active recovery, which includes low-intensity activities like walking or cycling, promotes blood flow and reduces soreness following intense workouts.
By incorporating rest days and active recovery into your training schedule, you can ensure that your body remains strong and resilient throughout the training program.
Mental Preparation for Race Day
Mental preparation is a critical component of race day success.
Race day nerves are common and can stem from feelings of unpreparedness or self-imposed pressure.
Accepting and acknowledging this anxiety can transform it into a motivating force rather than a hindrance. Creating a pre-race routine can help manage anxiety and foster confidence, allowing for a more controlled race experience.
Visualization techniques and positive affirmations can significantly enhance your ability to achieve your race goals. Mentally preparing for the challenges ahead builds confidence and creates a positive mindset, which is essential for optimal race performance.
Visualization Techniques
Visualization techniques can significantly enhance a runner's ability to achieve their race goals by mentally preparing them for the challenges ahead.
By mastering these techniques and incorporating positive affirmations, runners can improve their mental resilience and overall performance on race day.
To overcome negative thoughts, recognize and interrupt them, replacing them with positive affirmations.
Positive affirmations help build confidence and create a positive mindset, which is essential for optimal performance during races.
Visualizing successful race scenarios and reinforcing positive thoughts enhances your focus and motivation, setting the stage for a successful race day.
Coping with Race Day Nerves
Race day nerves are a common challenge for most runners, but developing strategies to manage this anxiety can help maintain a positive mindset and enhance performance.
Managing race day nerves is crucial for optimal performance, as a positive mindset enhances focus and motivation.
Creating a pre-race routine can help manage anxiety and foster confidence, ensuring a more controlled race experience. By acknowledging and accepting your nerves, you can transform them into a source of motivation, helping you stay focused and perform at your best on race day.
Summary
The advanced half marathon training plan outlined in this guide provides a comprehensive approach to achieving your race day goals. I have set the example plan with the end goal being a sub 1.20 half marathon. However, it can be adjusted to fit your goals.
By incorporating a balanced mix of easy runs, tempo workouts, long runs, and interval sessions, you can build the endurance and speed necessary for a successful half marathon.
Additionally, focusing on nutrition, hydration, injury prevention, and mental preparation ensures that you are well-prepared for the demands of the race.
By following the structured approach and integrating the key components discussed, you will be well on your way to achieving your personal best.
Frequently Asked Questions
What is the importance of tempo runs in the training plan?
Tempo runs are essential for improving speed and endurance as they increase your lactate threshold, allowing you to sustain a faster pace over extended distances.
How should I approach nutrition on race day?
To optimize performance on race day, prioritize carbohydrate loading beginning 72 hours prior and use energy gels at regular intervals during the race to maintain energy levels. This approach will help ensure you are well-fueled for your performance.
Why is cross-training important in the training plan?
Cross-training is important because it enhances cardiovascular fitness while minimizing the risk of injuries associated with high-impact activities.
How can I manage race day nerves?
To effectively manage race day nerves, establish a pre-race routine and incorporate positive affirmations. This approach can significantly reduce anxiety while enhancing your focus and motivation.