ADVANCED / ELITE ATHLETE – 12 week Half Marathon Training Plan

ADVANCED / ELITE ATHLETE – 12 week Half Marathon Training Plan
WEEK MON TUES WEDS THURS FRI SAT SUN
1 Rest or
rec run
Am 40
Pm – 4 x 6 mins
threshold
60-70 Am – 30
Pm – 30-40
Easy 10, 2 x 10 mins
continuous hills,
easy 10
80 relaxed
2 Rest or
easy run
Am – 40
Pm – 3 x 10 mins
@ threshold
60 -70 Am – 40 easy
Pm – 40 easy
45
relaxed
Easy 10, 8 min
threshold, 10 min
Continuous hill, min
threshold, easy 10
90 relaxed with
last 15 @ HM
pace
3
4
Easy
Week
Rest or
easy run
Rest
Am 30
Pm – 6 min
Threshold / 3 x
400 x 3 ( 90 and
45/30 rec)
60 – 70 easy Am 40
Pm 30 (10 easy,
10 steady, 10 @
HM pace)
45 easy Easy 10, 10 min
threshold, 12 min
continuous hill, 10
min threshold, easy
10
1 x 45 1 x 60 1 x 45 Rest 45 with middle 30 @
threshold
90 mins with
last 30 @ HM
pace
80 mins easy
5
Rest or
easy run
Am 30
Pm 10 min
threshold, 5 x 800
@ 10k pace, 10
min threshold
6 Rest Am 40
7
Easy
Week
8
1 x 45
easy or
rest
60 -70
easy
Pm 40
Am – 40
Pm – 6/8 x 800
(even nos @ HM
pace/odd nos @
5k pace) 90 rec
Am – 40
Pm - 40
9 Rest Am 40-60
10
Easy
Week
11
12
Rest or 1
x easy
45 min
1 x 60/70
easy
Rest or
easy 40
Pm 1200/400 x 5
(1200 @ 10k pace,
400 @ 3k pace) 45
sec/90 sec rec
Am – easy run 40-
60min
Pm – 12 x 400 @
5k pace in 3 sets
of 4 off (60,40,20
sec) 90 between
sets.
Am – 40 easy
Pm- 40 Steady
Am – easy 30
Pm – 4/5 x 1k @
HM race pace (90
rec)
60-70 easy Am 30
Pm 45 (15 easy,
15 steady, 15 HM
pace)
60-70easy Am – 30
Pm – 60 (20 easy,
20 steady, 20 @
HM pace)
60 easy 1 x 45 OR 2 easy
30 min runs
60 – 70 easy Am – 40
Am 30/40
Pm 70 steady
Pm – 5 x 1600/400
(1600 @ HM
pace/400 @ 5k
pace) 45/90 sec
Am – 45 easy
Pm – 45 (15 easy,
15 steady, 15 HM
pace)
50 – 70 easy Am – easy run 30
Pm – 30/40 easy +
strides
1 x 45/60 Am – 30
Pm – 80/90 min
incl 10 x 3 min
Threshold/ 3 min
steady
50 easy Am – 30 easy
Pm – 30 easy
Easy 45
min run
Easy 40-
45 min
run
45 – 60 min hilly run.
Easy on flat but
attack hills.
10 easy, 12 min
threshold, 4 x 1k @
10k pace, 12 min
threshold, 10 easy
2 hours with 3 x
12 mins @ HM
pace built in
80-90 mins easy
Rest 25 easy Ideal 10k or
shorter race
45 easy
or rest
45 easy
45 – 60 hilly run.
Easy on flat but
attack hills.
60 - 70 mins with 3 x
15 mins @
threshold/HM pace
built in built in
2 hours, last 30
mins @ HM
pace
90 mins relaxed
Rest 30 easy Ideal 10k or
shorter race
Rest or
easy 40
10 easy, 5 x 5 min @
threshold off 90 easy
jog, 10 easy
70 mins relaxed
Rest 20 – 25 easy Half Marathon
Race Day

TIPS
Rest Days – Either once per week on Monday or Friday OR once every
10 days if working in 7-10 day blocks on the elite schedule. As per plan
otherwise. Do not forget these, they are just as important as the
running. Eat well every day, especially on the rest days!
Easy Weeks – Once every 3 weeks. Reduce long run and volume of
week/sessions etc.
Choose a couple of 10k or similar distances to race as part of
preparation (as shown in the plan at the end of an easy week).
Have an extra rest day if very tired or put in recovery running instead of
a session.
Try to include a Pilates/Body Balance or core workout x2 per week.
Use X Training options such as swimming and cycling to boost your
week and add variation.
Aim to include a Drills session on a Sunday or Monday if possible (non
elite plan).
Get a massage once every 1 - 2 weeks.
Do your long runs at the same time as your half marathon start time on
at least 2-3 occasions.
Practice eating your favourite pre-race meal /breakfast in training and
with 2-3 hours before you run hard.
Make sure you have completed sessions and half marathon pace runs
in your racing shoes.
Practice taking on water, gels and race drinks at race pace, not just on
your easy runs.