This easy-to-follow 12-week half marathon training program is for advanced level runners.
Prerequisites
Before you start this training schedule, you need to:- Be able to run 8 miles comfortably
- Be able to run 30 miles per week
- Be able to run 5 days a week.
Half Marathon Training Program
| Week | Run 1 (long run) | Run 2 (fartlek) | Run 3 | Run 4 | Run 5 (speed) |
| 1 | 10 mi | 5 mi | 10 mi | 7 mi | 5k tempo |
| 2 | 12 mi | 6 mi | 10 mi | 8 mi | 600 x 4 |
| 3 | 13 mi | 6 mi | 10 mi | 9 mi | 400 x 4 |
| 4 | 8 mi | 4 mi | 10 mi | 9 mi | 400 x 4 |
| 5 | 14 mi | 7 mi | 10 mi | 10 mi | 400 x 4 |
| 6 | 15 mi | 6 mi | 10 mi | 10 mi | 600 x 4 |
| 7 | 13 mi | 7 mi | 10 mi | 9 mi | 10k tempo |
| 8 | 8 mi | 4 mi | 10 mi | 9 mi | 400 x 6 |
| 9 | 15 mi | 6 mi | 10 mi | 8 mi | 5k tempo |
| 10 | 15 mi | 9 mi | 10 mi | 7 mi | 600 x 4 |
| 11 | 13 mi | 5 mi | 10 mi | 7 mi | 600 x 4 |
| 12 | race | 6 mi | rest | 4 mi | rest |
