Runner's World Half-Marathon Plan for Advanced Runners - 10 Weeks
10 weeks - $24.99
Total Miles: 357
Total Miles: 357
This 10-week plan was designed by the experts at Runner’s World for advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST/XT
Welcome to week one of Runner’s World’s Half-Marathon Plan for advanced runners. This 10-week plan is designed to help you finish a half-marathon fast, fit, and injury free. Each Monday, you’ll get a note describing your training for the week ahead. And every day, you’ll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you’ll have three or four short runs, one or two days for rest or cross-training, and one long, slow distance (LSD) run to help you develop the endurance you’ll need to cover 13.1 miles. You’ll also have the option of cross-training (XT), which will help you build stamina and stave off burnout. You’ll practice your goal race pace with workouts that call for miles at half-marathon pace (HMP). To get faster, you’ll hit the track for mile repeats. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of Runner’s World’s Half-Marathon Plan for advanced runners. This 10-week plan is designed to help you finish a half-marathon fast, fit, and injury free. Each Monday, you’ll get a note describing your training for the week ahead. And every day, you’ll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you’ll have three or four short runs, one or two days for rest or cross-training, and one long, slow distance (LSD) run to help you develop the endurance you’ll need to cover 13.1 miles. You’ll also have the option of cross-training (XT), which will help you build stamina and stave off burnout. You’ll practice your goal race pace with workouts that call for miles at half-marathon pace (HMP). To get faster, you’ll hit the track for mile repeats. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
5 MILES
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about your speed. Just focus on covering the distance.
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about your speed. Just focus on covering the distance.
Workout #3 : Run
5 MILES
If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run).
If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run).
Workout #4 : Run
6 MILES WITH 4 MILES AT HMP
Today is your first run with half-marathon-pace (HMP) miles. This will help you practice the pace you hope to hit in the race. You'll incorporate goal-pace miles in the weeks ahead so that by the time you get to the starting line of your big event, that pace will feel like your natural rhythm, and you'll have the confidence that you can reach your goals. Warm up with one mile of easy running, then try to settle in to your half-marathon pace and hold it for four miles. Cool down with one mile of easy running. Need help setting a realistic goal pace for the race? Use our training calculator at runnersworld.com/tools.
Today is your first run with half-marathon-pace (HMP) miles. This will help you practice the pace you hope to hit in the race. You'll incorporate goal-pace miles in the weeks ahead so that by the time you get to the starting line of your big event, that pace will feel like your natural rhythm, and you'll have the confidence that you can reach your goals. Warm up with one mile of easy running, then try to settle in to your half-marathon pace and hold it for four miles. Cool down with one mile of easy running. Need help setting a realistic goal pace for the race? Use our training calculator at runnersworld.com/tools.
Workout #5 : Run
5 MILES
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.
Workout #6 : Day Off
REST/XT
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy.
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy.
Workout #7 : Run
10 MILES LSD
Today is your first long, slow distance (LSD) run. The long run is the backbone of your program. It builds your aerobic base, increases your endurance, boosts confidence, and helps you rehearse some of the gear and fuel strategies you'll need for the race. It also helps you prepare for the psychological challenge of racing for a few hours. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Today is your first long, slow distance (LSD) run. The long run is the backbone of your program. It builds your aerobic base, increases your endurance, boosts confidence, and helps you rehearse some of the gear and fuel strategies you'll need for the race. It also helps you prepare for the psychological challenge of racing for a few hours. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #8 : Day Off
Week 2 REST/XT
This is week two of training. After this week, your race will be eight weeks away. This week you’ll maintain a similar routine to last week’s. You’ll have three short runs and two days of rest or cross-training. Your long run will be 10 miles. On Thursday you’ll hit the track for your first speed session: mile repeats. This workout provides excellent all-around conditioning. The bouts of hard running are short enough to build speed but long enough to develop stamina. It’s best to do this workout at a track, which is flat and provides an accurate distance measurement. If you don’t have access to a track, it’s okay to do the workout on a treadmill or a flat, one-mile stretch of road. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of training. After this week, your race will be eight weeks away. This week you’ll maintain a similar routine to last week’s. You’ll have three short runs and two days of rest or cross-training. Your long run will be 10 miles. On Thursday you’ll hit the track for your first speed session: mile repeats. This workout provides excellent all-around conditioning. The bouts of hard running are short enough to build speed but long enough to develop stamina. It’s best to do this workout at a track, which is flat and provides an accurate distance measurement. If you don’t have access to a track, it’s okay to do the workout on a treadmill or a flat, one-mile stretch of road. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
6 MILES
The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take them so fast that you're sore the next day. These runs should feel smooth and comfortable, as if you could go forever. If you're huffing and puffing, you're going too fast. At the end of the run, you want to feel like you have the energy to run longer.
The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take them so fast that you're sore the next day. These runs should feel smooth and comfortable, as if you could go forever. If you're huffing and puffing, you're going too fast. At the end of the run, you want to feel like you have the energy to run longer.