- Home
- Anthony Whiteman Coaching Column
CITY RUNS
Advanced Half Marathon Plan - Sub 1hr30
I am assuming that the advanced runner will run at least 5 times per week. They should also have completed a number of races and be looking to reduce an existing time for an half-marathon or fulfilling potential shown at 10k or 10 mile. This schedule is not that far removed from the Intermediate schedule, the overall pace of training will be higher. I have trained with many other runners with a similar difference in ability as the one that exists between 2 hour and 90 minute half marathon runners. They completed exactly the same sessions, the difference in ability is not reflected by the volume but by the speed the training is conducted at. The subject of interval training is explained in one of my earlier articles, along with hill sessions .A Tempo run is a fast paced run; it is based on Lactic Acid levels in the blood, for the advanced runner following this schedule it should be translated as a pace in between steady running and 10k race pace.
WEEK
SESSION 1
SESSION 2
SESSION 3
SESSION 4
SESSION 5
Week 1
30-45 mins
30-45 mins
30-45 mins
30-45 mins **Optional
Week 2 `
30-45 mins
30-45 mins
30-45 mins
30-45 mins **Optional
Week 3
Intervals:
5 X 3 mins 90 secs recovery 30-45 mins
30-45 mins
50 mins
Week 4
< Intervals:
5 X 3 mins 90 secs recovery 30-45 mins
30-45 mins
55 mins
Week 5
Intervals:
3,5,3,5,3
mins 90 secs recovery 30-45 mins
30-45 mins
60 mins
Week 6
Intervals:
5 X 5 mins 90 secs recovery 30-45 mins
30-45 mins
65 mins
Week 7
Intervals:
5 X 5 mins rep 2 and 4 faster 90 secs recovery 30-45 mins
30-45 mins
70 mins
Week 8
Intervals:
5,7,5,7,5 mins 90 secs recovery 30-45 mins
30-45 mins
75 mins
Week 9
Intervals:
5,7,5,7,5 mins, 90 sec recovery 40-50 mins
Hill session
8 X 45 secs 80 mins
Week 10
Intervals:
5 X 5 mins, 60 secs rec40-50 mins
Tempo Run:
20 mins85 mins
Week 11
Intervals:
5,7,5,7,5 mins 60 secs recovery 40-50 mins
Hill session:
8-10 X 45 secs 90mins
Week 12
Intervals:
3 X 3 mins 90 secs recovery 30-45 mins
30-45 mins
10k or 10 mile
(preferred) RACE
Week 13
Intervals:
5 X 3 mins 60 secs recovery 40-50 mins
40-50 mins
90mins
Week 14
Intervals:
5,7,5,7,5 mins 60 sec recovery40-50 mins
Tempo Run:
30mins 40-50 mins
90mins
Week 15
Intervals:
7,5,7,5,7 mins 60 secs recovery 40-50 mins
Tempo Run:
30 mins 40-50 mins
90mins
Week 16
Intervals:
3 X 5 mins, 90 secs recovery 30-45 mins
30-45 mins
RACE
