Half Marathon Advanced Training Program

Half Marathon Course Map

For the experienced 10K runner who is seeking a top competitive performance

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Week 1 (46 miles)august 12 - august 18
Monday 5 miles
Tuesday 6 miles
Wednesday 8 mile run, run last 3 miles 10 seconds/mile quicker than half marathon goal pace
Thursday 5 miles
Friday 8 miles
Saturday 10 mile run, last 5 miles at half marathon goal pace
Sunday 12 miles

Week 2 (54 miles)august 19 - august 25
Monday 4 miles
Tuesday 7 miles
Wednesday 9 miles, with 2-3 miles in the middle at goal half marathon pace, 4 minute recovery
Thursday 5 miles
Friday 7 miles
Saturday 9 miles
Sunday 13 miles

Week 3 (57 miles)august 26 - september 1
Monday Off
Tuesday 7 miles
Wednesday 5K time-trial, 3 mile warm-up and cool-down
Thursday 7 miles
Friday 10 miles
Saturday 9 mile run, last 5 miles at half marathon goal pace
Sunday 15 miles

Week 4 (54 miles)september 2 - september 8
Monday 5 miles
Tuesday 6 miles
Wednesday 10 x 400m at 5K pace, 1 minute recovery
Thursday 6 miles
Friday 7 miles
Saturday 8 miles
Sunday 13 miles

Week 5 (53 miles)september 9 - september 15
Monday 4 miles
Tuesday 4 miles
Wednesday 4-6 miles x 1600m at 10 seconds per mile quicker than half marathon goal pace, 2min recovery
Thursday 6 miles
Friday 8 miles
Saturday 6 miles
Sunday 10K Race

Week 6 (56 miles)september 16 - september 22
Monday Off
Tuesday 7 miles
Wednesday 8 miles, x 800m at 10K pace, 2:30 recovery
Thursday 9 miles
Friday 8 miles
Saturday 8 mile run, after 20 minutes, 10 x 1 minute pick-ups, 1 min recovery
Sunday 14 miles

>Week 7 (55 miles)september 23 - september 29
Monday 4 miles
Tuesday 7 miles
Wednesday 2-3 miles x 5000m at goal half marathon pace, 3 minutes recovery
Thursday 5 miles
Friday 7 miles
Saturday 8 mile run, last 3 miles at half marathon goal pace
Sunday 12 miles

Week 8 (46 miles)september 30 - October 6
Monday 3 miles
Tuesday 6 miles
Wednesday 6 miles, x 1000m at 10K pace, 3 minutes recovery
Thursday 4 miles
Friday 7 miles
Saturday 5 miles
Sunday 10 miles

Week 9 (38 miles)october 7 - october 13
Monday Off
Tuesday 4 miles
Wednesday 3 miles, x (800m-400m-800m) at 5k pace, 2min, 1min, 3min (between sets)
Thursday 6 miles
Friday 5 miles
Saturday 4 miles
Sunday B.A.A. Half Marathon. Good Luck!
B.A.A. Moment 3

1935 John A. Kelley

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