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 8

1966 - Bobbi Gibb

Although not an official entrant, Roberta “Bobbi” Gibb became the first woman to run the Boston Marathon. Joining the starting field shortly after the gun had been fired, Gibb finished the race in 3:21:40 to place 126th overall. Gibb again claimed the “unofficial” title in 1967 and 1968.