This half marathon training plan for is runners looking to finish sub one hour 45 minutes:
Some target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training will be three to four runs per week, is aimed at experienced runners who are regularly running a minimum of two to three times per week. The advanced nature of this plan means you should have some experience of structured interval-based training before you start.
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TRAINING PLAN
Monday
REST OR EASY + STRENGTH TRAINING Duration: 75 mins (total). The decision to take an easy run instead of a rest day can be very individual but keep recovery in mind if you do. Find Foundation Workout A in the full plan.
Tuesday
FARTLEK RUN Duration: 55 mins. Warm-up: 10 mins @9:20/mile or 5:50/km with strides and drills. Main set (x 5): 90 secs @7:40/mile or 4:46/km + 90 secs @9:20/mile or 5:50/km. 1 min @7:15/mile or 4:30/km + 90 secs @9:20/mile or 5:50/km. 30 secs @6:45/mile or 4:12/km. Take 2 mins @9:20/mile or 5:50/km after the first set and repeat four times more. Cool-down: 5 mins @9:20/mile or 5:50/km Coach notes: This is a fartlek run so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep easy running on the 90-sec rather than resting completely.
Wednesday
EASY RUN OR REST Duration: 45 mins. Relaxed/conversational run @9:20/mile or 5:50/km but take a rest day if you feel you need to.
Thursday
STRENGTH TRAINING Duration: 30 mins. Full workout and exercises descriptions can be found in the full plan
Friday
CROSS-TRAINING Duration: 45 mins. Cross-training can be a real boost to your overall fitness and endurance. You can try a variety of activities: a strong hike, bike ride, or different cardio machines at the gym.
Saturday
PROGRESSION RUN Duration: 50 mins. Warm-up: 10 mins @9:20/mile or 5:50/km. Main set: 20 mins @8:40/mile or 5:23/km. 10 mins @7:40/mile or 4:46/km. Cool-down: 5-10 mins @9:20/mile or 5:50/km. Coach notes: Don't start this workout too quickly as you leave yourself harder work to be done in the final stages.
Sunday
EASY RUN Duration: 80 mins. Relaxed/conversational run @9:20/mile or 5:50/km. Coach notes: Stay relaxed throughout, but increase the pace a little in the second half if you feel good.
Monday
REST OR EASY + STRENGTH TRAINING Duration: 75 mins (total). The decision to take an easy run instead of a rest day can be very individual but keep recovery in mind if you do. Find Foundation Workout A in the pull plan.
Tuesday
INTERVAL RUN Duration: 45 mins. Warm-up: 10 mins @9:20/mile or 5:50/km. Main set: 10 x 1 min @7:15/mile or 4:30/km with a 45-sec walk between. 2-min walk. 5 x 30 secs @6:45/mile or 4:12/km with a 30-sec walk between. Cool-down: 10 mins @9:20/mile or 5:50/km. Coach notes: The rests can be static or a very gentle jog, which can be a way to progress the workout if you have completed it before.
Wednesday
EASY RUN OR REST Duration: 45 mins. Relaxed/conversational run @9:20/mile or 5:50/km but take a rest day if you feel that you need to.
Thursday
STRENGTH TRAINING Duration: 30 mins. Full workout and exercises descriptions can be found on the full plan.
Friday
CROSS-TRAINING Duration: 60 mins. Cross-training can be a real boost to your overall fitness and endurance. You can try a variety of activities: a strong hike, bike ride, or different cardio machines at the gym.
Saturday
FARTLEK RUN Duration: 59 mins. Warm-up: 10 mins @9:20/mile or 5:50/km with strides and drills. Main set: 1 min @6:45/mile or 4:12/km + 90-sec easy. 2 mins @7:15/mile or 4:30/km + 90-sec easy. 3 mins @7:35/mile or 4:42/km + 90-sec easy. 4 mins @7:40/mile or 4:46/km + 90-sec easy. 5 mins @8:00/mile or 4:59/km + 90-sec easy. 4 mins @7:40/mile or 4:46/km + 90-sec easy. 3 mins @7:35/mile or 4:42/km + 90-sec easy. 2 mins @7:15/mile or 4:30/km + 90-sec easy. 1 min @6:45/mile or 4:12/km + 90-sec easy. Cool-down: 10 mins @9:20/mile or 5:50/km. Coach notes: This is a fartlek run so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep easy running on the 90 secs rather than resting completely.
Sunday
LONG RUN Duration: 90 mins. Relaxed/conversational run @9:20/mile or 5:50/km. Coach notes: Stay relaxed throughout, but increase the pace a little in the second half if you feel good.
