B.A.A. HALF MARATHON TRAINING PLAN

LEVEL THREE

	WEEK 1	2-WEEK PREP PHASE
	MONDAY	Off
	TUESDAY	4-5 miles
	WEDNESDAY	6-7 miles
	THURSDAY	4-5 miles
	FRIDAY	Progression Run: 4 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest
	SATURDAY	4-5 miles
	SUNDAY	Long Run: 9-10 miles on rolling hill course
	WEEK 2	2-WEEK PREP PHASE
	MONDAY	Off
	TUESDAY	Tempo Intervals: 5-6 x 3/4 mile at Half Marathon Pace with 400m recovery jog
	WEDNESDAY	4-5 miles
	THURSDAY	6-7 miles,4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
	FRIDAY	4-5 miles
	SATURDAY	5-6 miles
	SUNDAY	Long Run: 10-11 miles on rolling hill course
	WEEK 3	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Tempo Intervals: 4-5 x mile at Half Marathon Pace, with 2 minutes rest
	WEDNESDAY	4-5 miles
	THURSDAY	5-6 miles
	FRIDAY	Progression Run: 5 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest
	SATURDAY	4-5 miles
	SUNDAY	Long Run: 11-12 miles on rolling hill course
	WEEK 4	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 8 x 1/2 mile at 10k pace with 90 seconds jog
	WEDNESDAY	5-6 miles
	THURSDAY	7-8 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
	FRIDAY	5-6 miles
	SATURDAY	Half Marathon Simulation: 6 miles easy, 5 miles at goal pace, 2 miles easy
	SUNDAY	4-5 miles
	WEEK 5	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 6 x 3/4mile at 10k pace with 1/4-mile jog
	WEDNESDAY	5-6 miles
	THURSDAY	6-7 miles
	FRIDAY	Progression Run: 6 miles, 3-4 minutes rest, then 6-7 x 45 seconds hard with 60 seconds rest
	SATURDAY	4-5 miles
	SUNDAY	Long Run: 13-14 miles on rolling hill course
	WEEK 6	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 3 x 1mile at 10k pace with 1/4-mile jog, 2 x 1/2 mile at 5k pace with 1/4-mile jog
	WEDNESDAY	5-6 miles
	THURSDAY	7-8 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
	FRIDAY	5-6 miles
	SATURDAY	Half Marathon Simulation: 6 miles easy, 5 miles at goal pace, 2 miles easy
	SUNDAY	5-6 miles
	WEEK 7	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 2 miles at HM Pace, 3 minutes rest, 2 x mile at 10k pace with 3 minutes rest, 2 x 1/2 mile at 5k pace with 2 minutes rest
	WEDNESDAY	5-6 miles
	THURSDAY	7-8 miles
	FRIDAY	Progression Run: 6 miles, 3-4 minutes rest, then 6-7 x 45 seconds hard with 60 seconds rest
	SATURDAY	5-6 miles
	SUNDAY	Long Run: 13-14 miles steady effort
	WEEK 8	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 2 x 2 miles at 10k pace with 3 minutes jog, 2 x 1/2 mile at 5k pace with 90 seconds jog
	WEDNESDAY	5-6 miles
	THURSDAY	7-8 miles, 3-4 minutes rest, then 4-5 x 60 seconds hard with 90 seconds rest
	FRIDAY	5-6 miles
	SATURDAY	Half Marathon Simulation: 6 miles easy, 6 miles at goal pace, 2 miles easy on rolling hills course
	SUNDAY	5-6 miles
	WEEK 9	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 2 miles at HM Pace, 2 minutes rest, 2 x mile at 10k pace with 2 minutes rest, 2 x 1/2 mile at 5k pace with 2 minutes rest
	WEDNESDAY	4-5 miles
	THURSDAY	7-8 miles
	FRIDAY	Progression Run: 7 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
	SATURDAY	4-5 miles
	SUNDAY	Long Run: 13-14 miles steady effort
	WEEK 10	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 1 mile at Half Marathon Pace, 2 minutes rest, 3 x 1 mile at 10k pace with 3 minutes rest, 2 x 1/2 mile at 5k Pace with 2 minutes rest
	WEDNESDAY	5-6 miles
	THURSDAY	7-8 miles, 3-4 minutes rest, then 6 x 45 seconds hard with 70 seconds rest
	FRIDAY	5-6 miles
	SATURDAY	Half Marathon Simulation: 6 miles easy, 6 miles at goal pace, 2 miles easy on rolling hills course
	SUNDAY	5-6 miles
	WEEK 11	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	Intervals: 3 x 1mile at 10k pace with 3 minutes rest, 2 x 3/4 mile at 5k Pace with 1/4mile jog
	WEDNESDAY	5-6 miles
	THURSDAY	6-7 miles
	FRIDAY	Progression Run: 5 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest
	SATURDAY	Off
	SUNDAY	Long Run: 10 miles easy on flat course
	WEEK 12	1-WEEK TAPER PHASE
	MONDAY	Off
	TUESDAY	Intervals: 3 x 1/2mile at 10k pace with 2 minutes rest, 3 x 1/2 mile at 5k pace with 1/4 mile jog
	WEDNESDAY	4-5 miles
	THURSDAY	4 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest
	FRIDAY	Off
	SATURDAY	Pre-Race: 3-4 miles (easy effort)
	SUNDAY	RACE DAY