10-week advanced half-marathon schedule.

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Rosamund Dickerson
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10-week advanced half-marathon schedule. Devised by artin Yelling. You should do the advanced plan if you are a regular runner and plan to run 5-6 times per week in your half-marathon build-up.

1 10-week advanced half-marathon schedule. Devised by artin Yelling. You should do the advanced plan if you are a regular runner and plan to run 5-6 times per week in your half-marathon build-up. onday is always a light day. uesday builds speed endurance. ednesday is a day of active recovery. hursday develops race pace running. riday is always a rest day. aturday is a steady day, whilst unday is to develop your strength and stamina. EAY OR RECOVERY RUN During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you re a new / novice runner then you ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. low down, walk if necessary and control your effort. EADY RUN hese are the bread and butter of your training, the miles in the bank. teady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip. EPO RUN Running at tempo pace is great for improving your running economy. You will find them slightly uncomfortable and they ll require concentration but they are well worth the effort. You ll only be capable of uttering four or five words as you run. As you get fitter and more experienced, you ll learn how to find your own tempo pace and this will change the fitter, stronger and faster you get.

2 10 EEK O GO: 35min easy run 10min easy run, mixed run: 6x (3min fast run, 2min easy run), 10min easy run 5min easy run, 20min at tempo run, 5min easy run 1hr 15min easy run 9 EEK O GO: 35min easy run 10min easy run, mixed run 6x (3min fast run, 1min easy run), 10min easy jog 10min easy run, 30min at tempo run, 10min easy run 1hr

3 8 EEK O GO: 10min easy run, mixed run: 5x (4min tempo run, 2min jog), 10min easy run 10min easy run, 10min steady run, 10min at half-marathon pace, 10min steady run, 10min easy run 50min easy run 1hr 7 EEK O GO: 10min easy run, mixed run: 5x (5min tempo run, 2min easy run), 10min easy run 10min easy run, 15min fast run, 10 min steady run, 10 min easy run 50min easy run 1hr 50min easy run

4 6 EEK O GO: 10min easy run, hills: 6x (90sec tempo uphill, jog down recovery), 10min easy run 10min easy run, 10min steady run, 10min at half-marathon pace, 10min steady run, 10min easy run 2hr easy run 5 EEK O GO: 30min very easy recovery run 10min easy run, mixed run: 4x (3min tempo run, 2min jog) 10min easy run 10min easy run, mixed run: 3x (12min at half-marathon pace, 2min jog), 10min easy run 2hr (, 30min steady run, 30min at half-marathon pace, )

5 4 EEK O GO: 10min easy run, hills: 6x (90sec tempo uphill, jog down recovery), 10min easy run Race a 10k 3 EEK O GO: 10min jog, mixed run: 5x (5min fast run, 1min easy run), 10min easy run 70min (5min run, 20min steady run, 20min fast run, 20min steady run, 5min easy jog) 1hr

6 2 EEK O GO: 10min jog, mixed run: x 5 (5min fast run, 1min easy run) 10min easy run 10min easy run, 25min fast run at half-marathon race pace, 10min easy run 65min very easy run 1 EEK O GO: 5min jog, mixed run: x 3 (5min run at half-marathon pace, 5min easy run), 5min easy run 20min easy run 15min easy run Half-marathon race - good luck

Advanced 14-week half marathon training schedule.

2 Advanced 14-week half marathon training schedule. You should choose this plan the Advance training plan if you are a regular runner and plan to run 5-6 times per week in your half marathon build up.