Recently we posted a half marathon plan for beginners as well as an intermediate plan. Now for the final advanced plan — this plan is designed for someone who has already run several half marathons and has a specific time or goal in mind.
Like the other plans, it’s a 12-week plan. An advanced runner should be able to comfortably run between 30-40 miles easy and be able to run 5 to 6 days a week.
The runner beginning this training cycle should be able to finish a half marathon at week 1. The goal of the plan is to hone your leg speed and run your fastest half yet! (If you don’t think that is for you, the intermediate or beginner plans are both great options.)
Key terms
Easy runs. These are supposed to be just that — easy! They should be at conversation pace, about 60 to 90 seconds slower than your goal pace. The pace should be flexible and some runners choose to leave their watches at home!
Cross training. Makes you stronger by allowing your body to build cardio strength and endurance without stressing your body as running does.
There are many different methods to cross training, but it’s always important to find one that works for you. A few suggestions, but you’re certainly not limited to these, are spinning, swimming or using cardio equipment such as an elliptical.
Rest. As runners, we hate the rest day, but that is one of the most critical days in training. You will not improve if you do not rest, in fact, you usually get injured. As you build your base, cross training on a rest day can have great benefits.
Striders. These are short bursts of quick running. They are 50 to 100 meters long and should be at 5K race pace. They allow the legs to get a faster turnover and incorporate a mini speed workout into your run.
12-Week Training Plan for Advanced Runners
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Off | 5 miles | 5 miles | 4 miles + 6×30-second strides | Cross Train | 4 miles easy | 10 miles |
| 2 | Off | 5 miles | 5 miles | 5 miles + 6×30-second strides | Cross Train | 5 miles easy | 11 miles |
| 3 | Off | 5 miles | 5 miles | 5 miles + 6×30-second strides | Cross Train | 5 miles easy | 12 miles |
| 4 | Off | 5 miles | 6 miles | 5 miles + 6×30-second strides | Off | 4 miles easy | 6 miles easy + 4 miles @ goal pace |
| 5 | Off | 5 miles | 6 miles | 6 miles + 8×30-second strides | Cross Train | 6 miles easy | 13 miles |
| 6 | Off | 5 miles | 7 miles | 6 miles + 8×30-second strides | Cross Train | 6 miles easy | 5 miles easy + 5 miles @ goal pace + 3 miles easy |
| 7 | Off | 5 miles | 7 miles | 6 miles + 8×30-second strides | Cross Train | 6 miles easy | 14 miles easy |
| 8 | Off | 5 miles | 4 miles | 4 miles + 8×30-second strides | Cross Train | 6 miles easy | 6 miles easy + 6×30-second strides |
| 9 | Off | 5 miles | 7 miles | 6 miles + 8×30-second strides | Cross Train | 6 miles easy | 14 miles easy + 6×30-second strides |
| 10 | Off | 5 miles | 7 miles | 6 miles + 10×30-second strides | Cross Train | 5 miles easy | 6 miles easy + 6 miles @ goal pace + 3 miles easy |
| 11 | Off | 5 miles | 7 miles | 6 miles + 10×30-second strides | Cross Train | 4 miles easy | 10 miles easy + 6×30-second strides |
| 12 | Off | 4 miles | 5 miles | 4 miles + 6×30-second strides | Off | 3 miles | Race Day! |
