14 Week Advanced Half Marathon Training Plan
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.
Former elite athlete, Martin Yelling, suggests a training plan to help those of you running 5 or 6 times a week get the best out of your half marathon training.
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 week improver plan
- 14 weeks to go
M: 30 mins easy running
T: 45 mins easy running
W: Active recovery /Cross training
T: 10 mins easy, 30 mins steady run, 10 mins easy.
F: Rest
S: 30 mins easy running
S: 75 mins easy running
- 13 weeks to go
M: 30 mins easy running
T: 10 min easy run (3 min fast run, 2min easy run) Repeat 4x. 10min easy run.
W: Active recovery /Cross training
T: 10 mins easy, 35 mins steady, 10 mins easy.
F: Rest
S: 35 mins easy running
S: 80 mins easy running
- 12 weeks to go
M: 35 mins easy running
T: 10min easy run, (3 min fast run, 2 min easy run) Repeat 6x. 10 min easy run
W: Active recovery /Cross training
T: Run 5 min easy, run 20 min at ‘tempo’, 5 min easy run.
F: Rest
S: 40 mins easy running
S: 80 mins easy running
- 11 weeks to go
M: 35 mins easy running
T: 10min easy run, (3 min fast run, 60s easy run) Repeat 6x. Jog 10min easy
W: Active recovery /Cross training
T: Run 10 min easy. Run 30 min at ‘tempo’ pace. Run 10 min easy.
F: Rest
S: 45 mins easy running
S: 90 mins easy running
- 10 weeks to go - a recovery week!
M: 35 mins easy running
T: 45mins easy
W: Active recovery /Cross training
T: Run 10min easy, 20min steady, 10min easy.
F: Rest
S: 45 mins easy running
S: 90 mins easy running (20mins easy, 50mins at half marathon pace, 20mins easy)
- 9 weeks to go
M: 40 mins easy running
T: 10mins easy run. (4 mins tempo run, 2 mins jog rec) Repeat 5x. 10mins easy.
W: Active recovery /Cross training
T: 10mins easy, 10mins steady, 10mins at half marathon pace, 10mins steady, 10 mins easy.
F: Rest
S: 50 mins easy running
S: 1 hour 40 mins easy
- 8 weeks to go
M: 40 mins easy running
T: 10min easy run. (5min tempo run, 2min easy run) Repeat 5x. 10min easy run
W: Active recovery /Cross training
T: Run 10mins easy, 15min steady, 15min fast, 10min steady, 10 min easy.
F: Rest
S: 50 mins easy running
S: 1 hour 50 mins easy
- 7 weeks to go
M: 40 mins easy running
T: 10min easy run, (6min fast, 2min easy) Repeat 5x. 10min easy run.
W: Active recovery /Cross training
T: Run 5min easy, run 40min at tempo pace, run 5 min easy
F: Rest
S: 45 mins easy running
S: 1 hour 30 mins easy
- 6 weeks to go
M: 45 mins easy running
T: 10mins easy, Hills: 6 x 90secs tempo up hill, jog down to recover. 10mins easy running
W: Active recovery /Cross training
T: 10mins easy, (4 x 10mins at half marathon pace, 2mins jog rec) 10mins easy
F: Rest
S: 45 mins easy running
S: 2 hours easy run
- 5 weeks to go
M: 30mins very easy recovery run.
T: 10mins easy, (4 x 3 mins tempo pace with 2min jog rec) 10mins easy
W: Active recovery /Cross training
T: 10mins easy, (3 x 15mins at half marathon pace, 2mins jog rec) 10mins easy.
F: Rest
S: 40 mins 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
T: 40 mins 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
T: 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
T: 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
T: 20mins easy
F: Rest
S: 15mins easy run
S: Half marathon race. Good luck.
