HALF  MARATHON  TRAINING  SCHEDULE  -­‐  ADVANCED  

HALF MARATHON TRAINING SCHEDULE - ADVANCED
 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM - Recovery run,
30 mins // PM - Kenyan Hills: warm-
Threshold: warm-up, AM - Recovery run, up, 10mins + 3 x 7
Week 1

Recovery run, 10mins + 4 x 5mins Recovery Run, 30mins // PM - mins with 2mins Long Run, 90 mins.
40mins and full Rest Easy run off road if
stretch with 60seconds 45mins Recovery run, recovery jog possible
recovery jog 40mins between efforts +
between efforts + cool-down, 10mins
cool-down, 10mins

AM - Recovery Run,
Recovery run, 40mins // PM - Kenyan Hills: warm-
Week 2

30mins plus Cross Threshold: warm-up, AM - Recovery Run, Pilates or 40 up, 10mins + 3 x 8
Long Run, 90mins.
Training, 30 mins 10mins + 4 x 6mins Recovery Run, 30mins // PM - minutes of body mins with 2mins Easy run off road if
focus on body @ Threshold with 45mins Steady Undulating conditioning recovery jog
weight exercises + 60seconds recovery Run, 40mins exercises between efforts + possible
Stretch jog between efforts cool-down, 10mins
+ cool-down, 10mins

AM - Recovery Run,
40mins // PM - Kenyan Hills: warm-
AM - Recovery Run,
Week 3

Threshold: warm-up, 30mins // PM - Recovery Run, up, 10mins + 3 x Long Run, 90mins.
Rest or Recovery 10mins + 3 x 8mins Recovery Run, 35mins + Body 10mins with 2mins
Run, 30mins with 60seconds 45mins Recovery Run, Weight Exercises, recovery jog Easy run off road if
40mins + 20 mins possible
recovery jog Body Conditioning 15mins between efforts +
between efforts + cool-down, 10mins
cool-down, 10mins
Week 4

Recovery Run, Threshold: 15 min

Recovery Run, Steady Pace Run, 40mins + Body Rest + Sports warm-up, 20 mins @ Long Run, 60mins.
Rest
45mins + Stretch 60mins + Stretch Weight Exercises, Massage Threshold, 15 mins Easy run on road
15mins cool down + stretch

   

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 HALF MARATHON TRAINING SCHEDULE - ADVANCED

W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM - Recovery run,
30 mins + Stretch // Threshold + hills
PM - Threshold/10k
session: warm-up, AM - Recovery Run, session: warm-up,
40mins // PM - 10mins + Threshold,
Week 5

Cross Training, 10mins + 10mins @ Mixed pace session Recovery Run, 10mins + Kenyan Long Run, 105mins.
30mins focus on Threshold + 5 x Recovery run,
body weight 2mins @ 10K with 45mins + Stretch Easy pace, 10mins + 40mins + Full Hills, 10mins 2mins Easy run off road if
Steady pace, 15mins Stretch recovery jog + possible
exercises + Stretch 90seconds recovery + Threshold, 15mins Threshold +10mins
between each effort
+ 10mins @ + Easy pace, 10mins Kenyan Hills, +
cool-down, 10mins
Threshold + cool-
down, 10mins

Warm-up, 10mins + AM - Recovery Run,

10mins @ Threshold 30mins // PM - 45mins Cross AM - Recovery Run,
Week 6

+ 5 x 3mins @ 10K Recovery Run, Mixed pace session Long Run, 120mins.
Rest or Recovery effort with 60mins + Body 45mins run: Training with focus 30mins // PM - Easy relaxed
on body 45mins Undulating
Run, 30mins 90seconds recovery Weight Exercises, Recovery run, conditioning and Run, push 4-5 hills introduce more on
+ 10mins @ 15mins 15mins + Steady road
Threshold + cool- pace, 15mins + core + Stretch to 90% effort
down, 10mins Threshold, 15mins

AM - Recovery Run, AM - Recovery Run,

Recovery Run 30 30mins // PM - 30mins // PM - 10k
45mins Cross Long Run, 120mins
Week 7

mins or Cross warm-up, 10mins + 3 session: warm-up, 45mins steady

Training with focus easy but with last
Training, 30mins x 10mins @ Steady Pace Run, 15mins + 6 x 1km @ on body Undulating Run, but 30mins @ half
focus on body Threshold with 60mins 10K with 90seconds push 4-5 hills to
weight exercises + 2mins recovery jog recovery jog conditioning and 90% effort marathon pace
core + Stretch effort
Stretch between each effort between efforts +
+ cool-down, 10mins cool-down, 15mins

AM - Recovery Run, 10k session: warm- Race a 10K =OR=

warm-up, 15mins +3
Week 8

30mins // PM - up, 15mins + 5 x 2 Recovery Run, x 2miles @ 10K pace

50mins Run: 15mins Recovery run, minutes @ 10K with
Rest and full stretch Easy + 20mins 45mins 60seconds recovery Rest and full stretch 30mins + Full with 3 mins
Stretch recovery jog
Threshold + 15mins jog between efforts between efforts +
Easy + cool-down, 15mins
cool-down, 15mins

   

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 HALF MARATHON TRAINING SCHEDULE - ADVANCED

W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM - Recovery Run,
Recovery Run 30 AM - Recovery Run, 30mins // PM -
Week 9

mins + Cross warm-up, 15mins + 6 Long Run, 120mins

Training, 30mins Recovery run, 30mins // PM - x 1km @ 10K pace Recovery run, easy but with last
45mins undulating Rest and full stretch
focus on body 45mins + Stretch with the middle with 90seconds 45mins + Stretch 40mins @ half
weight exercises + recovery jog marathon pace
Stretch 25mins @ Threshold between efforts +
cool-down, 15mins

AM - Recovery Run,
AM - Recovery Run, 30mins // PM -
30mins // PM - Warm-up, 10mins
Warm-up, 15mins + +10mins @
Recovery Run,
Week 10

Threshold, 15mins + 30mins + Cross 45mins Steady Recovery Run, Threshold with
4 x 1km @10K pace + Undulating Run, but 60seconds recovery Long Run, 100 mins
Rest 15mins @ Threshold Training, 30mins push the hills to 40mins + Stretch, jog + 3 x 1K @ 10K easy run
(focus on upper 20mins
with 90seconds body and core) 90% effort pace with
recovery jog 90seconds recovery
between efforts + jog between efforts
cool-down, 15mins + 10mins @
Threshold
AM - Recovery Run,
30mins // PM -
AM - Recovery Run, Warm-up, 10mins
30mins // PM -
Warm-up, 15mins + +10mins @
Recovery Run, Threshold with
Week 11

Threshold, 15mins + 30mins + Cross 60seconds recovery Recovery Run, Long Run, 120mins
4 x 1km @10K pace + 45mins Steady Run easy but with last
Rest 15mins @ Threshold Training, 30mins + stretch jog + 3 x 1K @ 10K 40mins + full 40 mins @ half
(focus on upper pace with stretch
with 90seconds body and core) 90seconds recovery marathon pace
recovery jog
between efforts + jog between efforts
+ 10mins @
cool-down, 15mins Threshold + cool-
down, 10mins

AM - Recovery Run,
AM - Recovery Run, 30mins // PM -
30mins // PM - Warm-up, 10mins
Warm-up, 15mins + +10mins @
Recovery Run,
Week 12

Threshold, 15mins + 30mins + Cross 45mins Steady Recovery Run, Threshold with Long Run, 105mins.
4 x 1km @10K pace + Undulating Run, but 60seconds recovery
Rest 15mins @ Threshold Training, 30mins push the hills to 40mins + Stretch, jog + 3 x 1K @ 10K Easy run off road if
(focus on upper 20mins possible
with 90seconds body and core) 90% effort pace with
recovery jog 90seconds recovery
between efforts + jog between efforts
cool-down, 15mins + 10mins @
Threshold

   

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 HALF MARATHON TRAINING SCHEDULE - ADVANCED

W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM - 40mins Easy
Run // PM - warm-
up, 15mins + 3x (5 x
Week 13

Rest or Recovery 400m @ 10K pace) AM - Recovery Run,

RACE 10K =OR= Run Long Run, 75mins
Run, 40mins with 30seconds Recovery run, 30mins // PM - Rest a 10km Time Trial @ Easy conversational
depending on how recovery between 45mins Recovery Run,
your legs are feeling efforts and 30mins race effort pace
90seconds recovery
between efforts +
cool-down, 15mins

AM - Recovery Run,
40mins // PM -
Warm-up, 15mins + AM - Recovery Run,
Week 14

2 x (3 x 1km @ 10K 40mins // PM - 60mins Run incl: 3 x

Recovery Run, Long Run, 90mins.
Recovery Run 30 pace with 40mins and full 45mins Run: Easy, Rest or Pilates 12mins @ Threshold Easy conversational
mins and full stretch 90seconds recovery 15mins + Steady, with 2mins recovery
between efforts and stretch 15mins + Easy, jog between efforts pace
3mins recovery 15mins
between efforts +
cool-down, 15mins

AM - Recovery Run,
30mins // PM - Warm-up, 15mins +
Week 15

AM - Recovery Run, 6 x 3mins @ 10K Long Run, 70mins:

40mins // PM - 60mins incl 6 x 6 Recovery run, pace with Recovery Run, (Easy, 40min easy +
Rest mins @ Threshold
Steady Pace Run, with 60seconds 45mins 90seconds recovery 30mins or REST 30mins @ half
40mins jog between efforts marathon pace)
recovery jog + cool-down, 15mins
between efforts

AM - Recovery Run,
40mins // PM -
Week 16

warm-up, 10mins + Recovery Run, 30mins Easy

4 x 5mins @ Recovery Run, RACE DAY: GOOD
Rest Threshold with 30mins + Stretch + including 6 x Rest 20mins + Stretch LUCK!
Sports Massage 20second strides
60seconds recovery
jog between efforts
+ cool-down, 10mins

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