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.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Steady run 45 minutes
  7. Sun

    60 minutes

    1. Steady run 60 minutes

Week 2

  1. Mon

    30 minutes

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

    30 minutes

    1. Interval session 10 sets of 2 minutes or 600 metres with 1 minute recovery after each set.
  3. Wed

    30-45 minutes

    1. Easy run 30 to 45 minutes
  4. Thu

    25 minutes

    1. Tempo run 25 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Run 5 sets of 5 minutes at tempo on hilly course with 1 minute recovery after each set.
  7. Sun

    70 minutes

    1. Easy run 70 minutes

Week 3

  1. Mon

    30 minutes

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

    30 minutes

    1. Interval session 8 sets of 3 minutes or 800m with 90 seconds recovery after each set.
  3. Wed

    45 minutes

    1. Easy run 45 minutes
  4. Thu

    30 minutes

    1. Tempo session 3 sets of 10 minutes with 2 minutes recovery after each set.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Fartlek session 45 minutes
  7. Sun

    80 minutes

    1. Easy run 80 minutes

Week 4

  1. Mon

    30 minutes

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

    20 minutes

    1. Run 1 mile or 6 minutes at tempo then intervals. 12 sets of 400 metres with 1 minute recovery after each set.
  3. Wed

    45 minutes

    1. Easy run 45 minutes
  4. Thu

    40 minutes

    1. Progression run 40 minutes
  5. Fri

    Rest

  6. Sat

    Under 30 minutes

    1. Run 5km park run or 25 to 30 minutes tempo
  7. Sun

    60-70 minutes

    1. Easy run 60 to 70 minutes

Week 5

  1. Mon

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  2. Tue

    40 minutes

    1. Interval session 1km with 1 minute recovery, 600 metres with 1 minute recovery then 400 metres with 3 minute recovery. Repeat 3 times.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    30 minutes

    1. Tempo session 30 minutes
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Fartlek session 30 to 40 minutes
  7. Sun

    80 minutes

    1. Easy run 80 minutes

Week 6

  1. Mon

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  2. Tue

    40 minutes

    1. Interval session 8 sets of 3 minutes or 800 metres with 90 seconds recovery after each set.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    45 minutes

    1. Progression run 45 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Easy run 90 minutes with the last 30 minutes at half-marathon pace

Week 7

  1. Mon

    30-40 minutes

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

    30 minutes

    1. Interval session 10 sets of 2 minutes or 600 metres with 45 to 60 seconds recovery after each set.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    40 minutes

    1. Tempo session 6 sets of 6 minutes with 1 minute recovery after each set.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Hill run 3 sets of 10 minutes on a hilly course with 2 to 3 minutes recovery after each set.
  7. Sun

    90-105 minutes

    1. Easy run 90 minutes to 1 hour and 45 minutes

Week 8

  1. Mon

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  2. Tue

    20 minutes

    1. Run 6 minutes or 1 mile at tempo then intervals. Run 12 sets of 400 metres with 60 seconds recovery after each set.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    45 minutes

    1. Progression run 45 minutes
  5. Fri

    Rest

  6. Sat

    Under 50 minutes

    1. Run 10km race or a tempo session consisting of 4 sets of 10 minutes with 2 to 3 minutes after each set.
  7. Sun

    75 minutes

    1. Easy run 75 minutes

Week 9

  1. Mon

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  2. Tue

    36 minutes

    1. Interval session 12 sets of 2 minutes with minute recovery after each set.
  3. Wed

    45-60 minutes

    1. Easy run 45-60 minutes
  4. Thu

    50 minutes

    1. Tempo session 4 sets of 10 minutes at tempo with 2 to 3 minutes recovery after each set.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Progression run 40 minutes
  7. Sun

    90-105 minutes

    1. Run 90 minutes to 1 hour and 45 minutes

Week 10

  1. Mon

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  2. Tue

    40 minutes

    1. Fartlek session 40 minutes
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    35-40 minutes

    1. Tempo session 35 to 40 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    120 minutes

    1. Run 90 minutes with the last 30 minutes at tempo.

Week 11

  1. Mon

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  2. Tue

    30 minutes

    1. Interval session 8 sets of 800m or 3 minutes with 75 secondss recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    35-40 minutes

    1. Tempo session 35 to 40 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Progression run 45 minutes
  7. Sun

    70-80 minutes

    1. Easy run 70 to 80 minutes

Week 12

  1. Mon

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  2. Tue

    30 minutes

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

    45 minutes

    1. Easy run 45 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    10-20 minutes

    1. Jog 10 to 20 minutes
  7. Sun

    Half-Mararthon

    1. Half-Marathon Race Good luck!