City Runs

Advanced Half Marathon Plan

Anthony Whiteman

Sub 1.5 hour training plan

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.

Image credit: Cszar

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 rec 40-50 mins Tempo Run: 20 mins 85 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 recovery 40-50 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