12 week advanced half-marathon training plan

A 12-week plan suitable if you consider yourself to be a fairly advanced runner with experience of completing half marathons and are looking to better your PB. Print it out and add it to your free online training calendar.

12 week advanced half-marathon training plan
Distance Half-Marathon Level Advanced Weeks 12

A 12-week plan suitable if you consider yourself to be a fairly advanced runner with experience of completing half marathons and are looking to better your PB. 

  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If your are feeling OK you may wish to consider a 20 to 30 minute recovery run in the morning before any of the quality sessions above.
  • Always substitute cross-training for running if you are injured, very sore or it is not safe to run.
  • Please add a Core conditioning, Pilates or Yoga classes once or twice a week if you have time.
  • Try to stretch every day for at least 10 minutes.
  • Always eat within 20 to 30 minutes of finishing a run.
  • Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up and take extra rest if required.

For more expert training advice on running techniques click the links below:

Week 1

  1. Mon

    30 minutes

    1. Easy run or cross-train 30 minutes
  2. Tue

    30-40 minutes

    1. Steady run 30 to 40 minutes
  3. Wed

    30-40 minutes

    1. Easy run 30 to easy minutes
  4. Thu

    30 minutes

    1. Tempo session 5 sets of 5 minutes with 1 minute recovery after each set.

Join now to read more

Register your details to continue reading and join the world's most supportive running community! Benefit from motivational tips, training advice, the latest events and more.

Join now for free

Already a member? Sign in.

You might also like