14 week advanced half marathon training plan

Home » The Event » Support » Training Plans » 14 week advanced half marathon training plan

Yelling Performance logo

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:

  
M30mins easy running
T45mins easy running
WActive recovery /Cross training
Th10mins easy, 30mins steady run, 10mins easy.
FRest
S30mins easy running
S75mins easy running

 

 

13 weeks to go:

  
M30mins easy running
T10min easy run (3min fast run, 2min easy run) Repeat 4x. 10min easy run.
WActive recovery /Cross training
Th10mins easy, 35mins steady, 10mins easy
FRest
S35mins easy running
S80mins easy running

 

 

12 weeks to go:

  
M35mins easy running
T10min easy run, (3min fast run, 2min easy run) Repeat 6x.  10min easy run
WActive recovery /Cross training
ThRun 5min easy, run 20min at ‘tempo’, 5min easy run.
FRest
S40mins easy running
S80mins easy running

 

 

11 weeks to go:

  
M35mins easy running
T10min easy run, (3min fast run, 60s easy run) Repeat 6x.  Jog 10min easy
WActive recovery /Cross training
ThRun 10min easy.  Run 30min at ‘tempo’ pace.  Run 10min easy.
FRest
S45mins easy running
S90mins easy running

 

10 weeks to go: A recovery week!

  
M35mins easy running
T45mins easy
WActive recovery /Cross training
ThRun 10min easy, 20min steady, 10min easy.
FRest
S45mins easy running.
S90mins (20mins easy, 50mins at half marathon pace, 20mins easy)

 

9 weeks to go:

  
M40mins easy running
T10mins easy run. (4 mins tempo run, 2mins jog rec) Repeat 5x. 10mins easy.
WActive recovery /Cross training
Th10mins easy, 10mins steady, 10mins at half marathon pace, 10mins steady, 10 mins easy.
FRest
S50mins easy running
S1 hour 40mins easy

 

8 weeks to go:

  
M40mins easy running
T10min easy run.  (5min tempo run, 2min easy run) Repeat 5x. 10min easy run
WActive recovery /Cross training
ThRun 10mins easy, 15min steady, 15min fast, 10min steady, 10 min easy.
FRest
S50mins easy running
S1 hour 50mins easy

 

7 weeks to go:

  
M40mins easy running
T10min easy run, (6min fast, 2min easy) Repeat 5x.  10min easy run.
WActive recovery /Cross training
ThRun 5min easy, run 40min at tempo pace, run 5 min easy
FRest
S45mins easy.
S90mins easy running

 

6 weeks to go:

  
M45mins easy running
T10mins easy, Hills:  6 x 90secs tempo up hill, jog down to recover. 10mins easy running
WActive recovery /Cross training
Th10mins easy, (4 x 10mins at half marathon pace, 2mins jog rec) 10mins easy
FRest
S45mins easy run
S2 hours easy run

 

5 weeks to go:

  
M30mins very easy recovery run.
T10mins easy, (4 x 3mins tempo pace with 2min jog rec) 10mins easy
WActive recovery /Cross training
Th10mins easy, (3 x 15mins at half marathon pace, 2mins jog rec) 10mins easy.
FRest
S40mins easy run.
S2 hours (30mins easy, 30mins steady, 30mins at half marathon pace, 30mins easy)

 

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

  
M30mins easy
T10mins easy, Hills; (6 x 90sec tempo uphill, jog down recovery) 10mins easy
WActive recovery /Cross training
Th40mins easy
F30mins easy
SRest
SRace a 10k/5mile

 

3 weeks to go:

  
M45mins easy
TJog 10min, run 5min fast, run 1min easy.  Repeat 5x. 10min easy run.
WActive recovery /Cross training
Th45mins easy run
FRest
SRun 5min. Run 20min steady, run 20min fast, run 20min steady. Jog 5min easy = 70mins
S1 hour 40mins easy running

 

2 weeks to go:

  
M30 mins easy
TJog 10min (run 5min fast, run 1min easy) Repeat 5x. 10min easy run
WActive recovery /Cross training
ThRun 10min easy, run 25min at half marathon race pace, run 10min easy.
FRest
S30mins easy
S65mins very easy running

 

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

  
MRest
TJog 5min, run 5min at half marathon pace.  Run 5min easy. Repeat 3x.  Run 5min easy.
WRest
Th20mins easy
FRest
S15mins easy run
SHalf marathon race.  Good luck.