B.A.A. HALF MARATHON TRAINING PLAN

LEVEL TWO

	WEEK 1	2-WEEK PREP PHASE
	MONDAY	Off
	TUESDAY	3-4 miles
	WEDNESDAY	4-5 miles
	THURSDAY	Off
	FRIDAY	4-5 miles
	SATURDAY	3-4 miles
	SUNDAY	Long Run: 7-8 miles on rolling hill course
	WEEK 2	2-WEEK PREP PHASE
	MONDAY	Off
	TUESDAY	Tempo Intervals:  6-8 x 1/2 mile at Half Marathon Pace with 90 seconds rest
	WEDNESDAY	5-6 miles
	THURSDAY	Off
	FRIDAY	5-6 miles
	SATURDAY	3-4 miles
	SUNDAY	Long Run: 8-9 miles on rolling hill course
	WEEK 3	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	4-5 miles
	WEDNESDAY	Tempo Intervals:  4-5 x 3/4mile at Half Marathon Pace with 2 minutes rest
	THURSDAY	Off
	FRIDAY	5-6 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest
	SATURDAY	3-4 miles
	SUNDAY	Long Run: 9-10 miles on rolling hill course
	WEEK 4	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	5-6 miles
	WEDNESDAY	Progression Run: 4 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest
	THURSDAY	Off
	FRIDAY	3-4 miles
	SATURDAY	Half Marathon Simulation: 4 miles easy, 4 miles at goal pace, 2 miles easy
	SUNDAY	3-4 miles
	WEEK 5	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	5-6 miles
	WEDNESDAY	Tempo Intervals: 4 x mile at Half Marathon Pace with 2 minutes rest
	THURSDAY	Off
	FRIDAY	5-6 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 6	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	5-6 miles
	WEDNESDAY	Progression Run: 4 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
	THURSDAY	Off
	FRIDAY	3-4 miles
	SATURDAY	Half Marathon Simulation: 4 miles easy, 4 miles at goal pace, 2 miles easy
	SUNDAY	3-4 miles
	WEEK 7	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	5-6 miles
	WEDNESDAY	Intervals:  2 miles at Half Marathon Pace, 3 minutes rest, 2 x mile at 10k pace with 3 minutes rest
	THURSDAY	Off
	FRIDAY	5-6 miles, 3-4 minutes rest, then 5 x 45 seconds hard with 60 seconds rest
	SATURDAY	4-5 miles
	SUNDAY	Long Run: 10-11 miles steady effort
	WEEK 8	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	5-6 miles
	WEDNESDAY	Progression Run: 5 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
	THURSDAY	Off
	FRIDAY	4-5 miles
	SATURDAY	Half Marathon Simulation: 5 miles easy, 5 miles at goal pace, 2 miles easy on rolling hills course
	SUNDAY	3-4 miles
	WEEK 9	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	5-6 miles
	WEDNESDAY	Intervals: 2 miles at Half Marathon Pace, 3 minutes rest, 2 miles at 10k pace, 3 minutes rest, 4 x 1/4 mile at 5k pace with 2 minutes rest
	THURSDAY	Off
	FRIDAY	5-6 miles, 3-4 minutes rest, then 5 x 50 seconds hard with 75 seconds rest
	SATURDAY	4-5 miles
	SUNDAY	Long Run: 11-12 miles steady effort
	WEEK 10	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	5-6 miles
	WEDNESDAY	Progression Run: 6 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
	THURSDAY	Off
	FRIDAY	4-5 miles
	SATURDAY	Half Marathon Simulation: 5 miles easy, 5 miles at goal pace, 2 miles easy on rolling hills course
	SUNDAY	3-4 miles
	WEEK 11	9-WEEK MAIN PHASE
	MONDAY	Off
	TUESDAY	4-5 miles
	WEDNESDAY	Tempo Intervals: 3 miles at Half Marathon Pace, 4 minutes rest, 1 miles at 10k Pace, 3 minutes rest, 4 x 1/4 mile at 5k Pace with 2 minutes rest
	THURSDAY	Off
	FRIDAY	5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
	SATURDAY	3-4 miles
	SUNDAY	Long Run: 8 miles easy on flat course
	WEEK 12	1-WEEK TAPER PHASE
	MONDAY	Off
	TUESDAY	Progression Run: 3 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
	WEDNESDAY	4-5 miles
	THURSDAY	3 miles
	FRIDAY	Off
	SATURDAY	Pre-Race: 2-3 miles (easy effort)
	SUNDAY	RACE DAY