Advanced Half-Marathon Program

For an experienced racer, this program can help you run a peak performance, not only in the half, but in any marathon that follows. Do speed workouts at around 5-K race pace. Do your Thursday tempo runs slightly slower than 10-K race pace with a 1- to 2-minute recovery jog between each one. Run "race pace" workouts at the pace you intend to run in the half-marathon. On Sundays, forget distance and simply run for the time prescribed. If you're feeling strong, run faster at the end; otherwise, cruise. Do your Monday, Wednesday, and (occasionally) Friday runs at a comfortable pace.

 

Advanced Program
Week
1
2
3
4
5
6
7
8

 

			KEY
EZ easy run	XT cross-train	LNG long run	SPD speed-work	TMP tempo run	PC race pace	RC race