14 week advanced half marathon training plan

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You should do the advanced plan if you are a regular runner and plan to run 5-6 times per week in your half marathon build up.

Monday is always a light day. Tuesday builds speed endurance. Wednesday is a day of ‘active recovery’. Thursday develops race pace running. Friday is always a rest day. Saturday is a steady day whilst Sunday is to develop your strength and stamina.

14 weeks to go:

   
M 30mins easy running
T 45mins easy running
W Active recovery /Cross training
Th 10mins easy, 30mins steady run, 10mins easy.
F Rest
S 30mins easy running
S 75mins easy running

 

 

13 weeks to go:

   
M 30mins easy running
T 10min easy run (3min fast run, 2min easy run) Repeat 4x. 10min easy run.
W Active recovery /Cross training
Th 10mins easy, 35mins steady, 10mins easy
F Rest
S 35mins easy running
S 80mins easy running

 

 

12 weeks to go:

   
M 35mins easy running
T 10min easy run, (3min fast run, 2min easy run) Repeat 6x.  10min easy run
W Active recovery /Cross training
Th Run 5min easy, run 20min at ‘tempo’, 5min easy run.
F Rest
S 40mins easy running
S 80mins easy running

 

 

11 weeks to go:

   
M 35mins easy running
T 10min easy run, (3min fast run, 60s easy run) Repeat 6x.  Jog 10min easy
W Active recovery /Cross training
Th Run 10min easy.  Run 30min at ‘tempo’ pace.  Run 10min easy.
F Rest
S 45mins easy running
S 90mins easy running

 

10 weeks to go: A recovery week!

   
M 35mins easy running
T 45mins easy
W Active recovery /Cross training
Th Run 10min easy, 20min steady, 10min easy.
F Rest
S 45mins easy running.
S 90mins (20mins easy, 50mins at half marathon pace, 20mins easy)

 

9 weeks to go:

   
M 40mins easy running
T 10mins easy run. (4 mins tempo run, 2mins jog rec) Repeat 5x. 10mins easy.
W Active recovery /Cross training
Th 10mins easy, 10mins steady, 10mins at half marathon pace, 10mins steady, 10 mins easy.
F Rest
S 50mins easy running
S 1 hour 40mins easy

 

8 weeks to go:

   
M 40mins easy running
T 10min easy run.  (5min tempo run, 2min easy run) Repeat 5x. 10min easy run
W Active recovery /Cross training
Th Run 10mins easy, 15min steady, 15min fast, 10min steady, 10 min easy.
F Rest
S 50mins easy running
S 1 hour 50mins easy

 

7 weeks to go:

   
M 40mins easy running
T 10min easy run, (6min fast, 2min easy) Repeat 5x.  10min easy run.
W Active recovery /Cross training
Th Run 5min easy, run 40min at tempo pace, run 5 min easy
F Rest
S 45mins easy.
S 90mins easy running

 

6 weeks to go:

   
M 45mins easy running
T 10mins easy, Hills:  6 x 90secs tempo up hill, jog down to recover. 10mins easy running
W Active recovery /Cross training
Th 10mins easy, (4 x 10mins at half marathon pace, 2mins jog rec) 10mins easy
F Rest
S 45mins easy run
S 2 hours easy run

 

5 weeks to go:

   
M 30mins very easy recovery run.
T 10mins easy, (4 x 3mins tempo pace with 2min jog rec) 10mins easy
W Active recovery /Cross training
Th 10mins easy, (3 x 15mins at half marathon pace, 2mins jog rec) 10mins easy.
F Rest
S 40mins easy run.
S 2 hours (30mins easy, 30mins steady, 30mins at half marathon pace, 30mins easy)

 

4 weeks to go: Suggested race week or a lighter week

   
M 30mins easy
T 10mins easy, Hills; (6 x 90sec tempo uphill, jog down recovery) 10mins easy
W Active recovery /Cross training
Th 40mins easy
F 30mins easy
S Rest
S Race a 10k/5mile

 

3 weeks to go:

   
M 45mins easy
T Jog 10min, run 5min fast, run 1min easy.  Repeat 5x. 10min easy run.
W Active recovery /Cross training
Th 45mins easy run
F Rest
S Run 5min. Run 20min steady, run 20min fast, run 20min steady. Jog 5min easy = 70mins
S 1 hour 40mins easy running

 

2 weeks to go:

   
M 30 mins easy
T Jog 10min (run 5min fast, run 1min easy) Repeat 5x. 10min easy run
W Active recovery /Cross training
Th Run 10min easy, run 25min at half marathon race pace, run 10min easy.
F Rest
S 30mins easy
S 65mins very easy running

 

1 week to go:  Taper week to help you feel energized on the start line.

   
M Rest
T Jog 5min, run 5min at half marathon pace.  Run 5min easy. Repeat 3x.  Run 5min easy.
W Rest
Th 20mins easy
F Rest
S 15mins easy run
S Half marathon race.  Good luck.