Our Advanced half marathon plan is designed for experienced runners who are looking to take their training to the next level and striving for new personal bests. You should currently be comfortable running at least 45K a week including a 12K long run.
The purpose of this training plan is to specifically prepare your body for the unique demands of running a half marathon by:
1) Gradually increasing your weekly mileage to build a strong cardiovascular base;
2) Running a weekly long run to develop and improve your aerobic endurance;
3) Practice running at paces that are at or slightly faster than half marathon pace in order to develop speed and strength.
The plan includes six days of running each week with a workout on Wednesday and a long run on Sunday. All other runs are easy.