Half Marathon Advanced Training Program

For the experienced half marathon runner who is seeking a top competitive performance

This training program is intended for those who have a few years of training and competing, and are looking to race competitively at the B.A.A. Half Marathon.

As with any training program, this is merely a guide on how to structure weekly training in order to successfully complete the race. Be willing to adjust and adapt to your individual circumstances: work, school, home life, injury or illness. The goal is to get to the starting line fit and ready to race.

Week 1 (46 miles)august 11 - august 17
Monday 5 miles
Tuesday 6 miles
Wednesday 8 mile run, run last 3 miles 10 secs/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 18 - august 24
Monday 4 miles
Tuesday 7 miles
Wednesday 9 miles, with 2-3 miles in the middle at goal half marathon pace, 4 min recovery
Thursday 5 miles
Friday 7 miles
Saturday 9 miles
Sunday 13 miles

Week 3 (57 miles)august 25 - AUGUST 31
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 1 - september 7
Monday 5 miles
Tuesday 6 miles
Wednesday 10 x 400m at 5K pace, 1 min recovery
Thursday 6 miles
Friday 7 miles
Saturday 8 miles
Sunday 13 miles

Week 5 (53 miles)september 8 - september 14
Monday 4 miles
Tuesday 4 miles
Wednesday 4-6 x 1600m at 10 secs per mile quicker than half marathon goal pace, 2 min recovery
Thursday 6 miles
Friday 8 miles
Saturday 6 miles
Sunday 10K Race

Week 6 (56 miles)september 15 - september 21
Monday Off
Tuesday 7 miles
Wednesday 8 x 800m at 10K pace, 2:30 recovery
Thursday 9 miles
Friday 8 miles
Saturday 8 mile run, after 20 mins, 10 x 1 min pick-ups, 1 min recovery
Sunday 14 miles

>Week 7 (55 miles)september 22 - september 28
Monday 4 miles
Tuesday 7 miles
Wednesday 2-3 x 5000m at goal half marathon pace, 3 min 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 29 - October 5
Monday 3 miles
Tuesday 6 miles
Wednesday 6 x 1000m at 10K pace, 3 min recovery
Thursday 4 miles
Friday 7 miles
Saturday 5 miles
Sunday 10 miles

Week 9 (38 miles)October 6 - october 12
Monday Off
Tuesday 4 miles
Wednesday 3 x (800m-400m-800m) at 5K pace, with 2 min, 1 min, and 3 min recovery
Thursday 6 miles
Friday 5 miles
Saturday 4 miles
Sunday B.A.A. Half Marathon. Good Luck!

B.A.A. Moment 3

1966 - Bobbi Gibb

In 1966, Bobbi Gibb was the first female to run the Boston Marathon.