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Free 16 Week Advanced Half Marathon Training Plan



Target time: Sub-1hr 30min

Race pace: 6 min. 52 sec. / Mile

This plan is for you if: You run most days and have had a number of races and half marathons. You’re ready to really rush yourself to go under 90 minutes.

For many avid runners, an important goal is to complete a half marathon in less than 90 minutes. By the time you shoot for it, you should have run several races and possibly tried a half marathon under 90 minutes a few times. If the latter is true, this time around you can be sure that if you follow this 16 week plan closely, you will be as prepared as you can to meet your race day goal.

The plan created by running coach and co-founder of Advent Running James Poole involves, unsurprisingly, a lot of running. You̵

7;ll be tapping the sidewalks five or six times a week doing a mix of light, steady, fast, and long runs to get the speed and endurance it takes to crush your race.

If this all sounds a bit much now, don’t worry. The plan is built up gradually so that your body has enough time to adjust to the requirements of your training plan. If at any point you are struggling, you can always schedule an extra day of rest for one of the week’s easy runs.

How the plan works

The plan follows four key phases. Within each stage there is three weeks of progression and an easier week to give your body a chance to recover. The four phases are:

  1. Basic phase: This is the most important phase of your workout as you build an aerobic base and get used to running regularly.
  2. Construction phase 1: In this phase you will work on endurance and begin to increase the distance of your longer runs.
  3. Construction phase 2: Now you have a solid base and can cover longer distances. It’s time to step up the intensity with faster runs to build aerobic endurance and speed.
  4. Hone and Taper: You are on the home stretch and will begin to decrease the distance and decrease the intensity so your legs are fresh for race day.

There are four different types of runs – easy, stable, fast, and long – as well as rest days. Each run has a specific purpose and should be done at a different pace (see below). Make sure you warm up before and after each run.

  1. Single run – 7 minutes 45 seconds / mile: Designed to give you a good aerobic engine, these should be simple and enjoyable. They should be able to have a simple conversation so that they can get along well with friends.
  2. Continuous run – 7 min / mile: Steady runs are harder than easy runs and should be similar to your half marathon pace. Constant runs make you more tired than simple runs, so you exercise less in your workout.
  3. Tempo run – 6 minutes 30 seconds / mile: These will improve your aerobic endurance and speed and should be done at a challenging pace. If you can have a conversation, you get too slow. If you’re having trouble finishing tempo runs at first, alternate between five minutes at pace and five minutes at pace.
  4. Long term – 8 minutes / mile: Long runs should be slower than the race pace to minimize wear and tear on your body. These runs are a great opportunity to test your diet and clothing to make sure everything is working fine on race day.
  5. Rest: Rest is important on the best day of the week to give your body time to rest. The rest days for this plan are scheduled for Monday so you can take a break after the long Sunday.

Advanced half marathon training plan

Base phase

Week 1: 24 miles

Monday Rest
Tuesday 6 miles one way
Wednesday 3 miles one way
Thursday 6 miles one way
Friday Rest
Saturday 3 miles one way
Sunday 6 miles long

Week 2: 27 miles

Monday Rest
Tuesday 6 miles one way
Wednesday 3 miles one way
Thursday 6 miles one way
Friday 3 miles one way
Saturday 3 miles one way
Sunday 6 miles long

Week 3: 29 miles

Monday Rest
Tuesday 6 miles one way
Wednesday 3 miles one way
Thursday 6 miles one way
Friday 3 miles one way
Saturday 3 miles one way
Sunday 8 miles long

Week 4: 27 miles

Monday Rest
Tuesday 6 miles one way
Wednesday 3 miles one way
Thursday 6 miles one way
Friday 3 miles one way
Saturday 3 miles one way
Sunday 6 miles long

Construction phase 1

Week 5: 29 miles

Monday Rest
Tuesday 6 miles stable
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 3 miles one way
Sunday 8 miles long

Week 6: 31 miles

Monday Rest
Tuesday 6 miles stable
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 3 miles one way
Sunday 10 miles long

Week 7: 33 miles

Monday Rest
Tuesday 6 miles stable
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 3 miles one way
Sunday 12 miles long

Week 8: 31 miles

Monday Rest
Tuesday 6 miles stable
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 3 miles one way
Sunday 10 miles long

Construction phase 2

Week 9: 31 miles

Monday Rest
Tuesday 6 miles time
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 3 miles one way
Sunday 10 miles long

Week 10: 34 miles

Monday Rest
Tuesday 6 miles time
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 6 miles one way
Sunday 10 miles long

Week 11: 36 miles

Monday Rest
Tuesday 6 miles time
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 6 miles one way
Sunday 12 miles long

Week 12: 32 miles

Monday Rest
Tuesday 6 miles time
Wednesday 3 miles one way
Thursday 6 miles stable
Friday 3 miles one way
Saturday 6 miles one way
Sunday 8 miles long

Hone and taper

Week 13: 34 miles

Monday Rest
Tuesday 6 miles time
Wednesday 3 miles one way
Thursday 6 miles time
Friday 3 miles one way
Saturday 6 miles one way
Sunday 10 miles long

Week 14: 29 miles

Monday Rest
Tuesday 6 miles time
Wednesday 3 miles one way
Thursday 6 miles time
Friday 3 miles one way
Saturday 3 miles one way
Sunday 8 miles long

Week 15: 27 miles

Monday Rest
Tuesday 6 miles time
Wednesday 3 miles one way
Thursday 6 miles time
Friday 3 miles one way
Saturday 3 miles one way
Sunday 6 miles long

Week 16: 12 miles

Monday Rest
Tuesday 3 miles time
Wednesday 3 miles one way
Thursday 3 miles stable
Friday 3 miles one way
Saturday Rest
Sunday run

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