Half Marathon Advanced Training Plan

How to Use This Training Plan

Getting Started

This 12-week advanced program is designed for experienced runners targeting a sub-90 minute half marathon performance (approximately 4:15 per kilometer pace). The plan utilizes polarized training principles—80% easy running and 20% high-intensity work—proven by exercise science research to maximize endurance performance.

Before You Begin:

• Confirm you have a current half marathon time under 95 minutes
• Verify you can run 5K in under 20:00 minutes
• Ensure you're consistently running 50+ kilometers per week
• Get medical clearance if you have any injuries or health concerns
• Have proper racing flats or lightweight trainers for tempo/interval work
• Understand and can execute pace-based training across multiple zones

Understanding the Structure

This plan requires 5-6 training sessions per week over 12 weeks, with peak weekly volumes reaching 65-70 kilometers. The program uses periodization with distinct training phases that systematically develop the physiological systems critical for half marathon performance.

Training Phases:

• Weeks 1-4: Base building with lactate threshold introduction
• Weeks 5-8: Strength phase with increased threshold volume and peak training stress
• Weeks 9-11: Sharpening and race-specific preparation
• Week 12: Strategic taper for peak performance

Key Workout Types:

• Easy Runs: Conversational pace, truly aerobic (90-120 seconds per km slower than race pace)
• Lactate Threshold/15K Pace: Comfortably hard, sustainable for 45-60 minutes
• Half Marathon Pace: Target race pace—moderately hard but controlled
• 10K Pace: Harder than race pace, sustainable for 35-45 minutes
• 5K/VO₂max Pace: Hard effort at 95-100% max HR, sustainable for 15-25 minutes
• Strength Training: Twice weekly, focusing on running-specific movements, core, and glutes
• Long Runs: Progressive distance with increasing race pace segments

Your Weekly Schedule

A typical high-volume training week follows this structure:

• Monday: Easy aerobic run
• Tuesday: Quality workout (threshold, intervals, or race pace)
• Wednesday: Easy run + strength training
• Thursday: Secondary quality workout (different stimulus than Tuesday)
• Friday: Rest or optional easy recovery
• Saturday: Easy run
• Sunday: Long run with race pace segments

Advanced runners should maintain consistency across all sessions while respecting the easy/hard alternation pattern.

Pace and Intensity Guidelines

Understanding and executing the correct paces is critical for advanced training success.

Easy/Aerobic Pace:

• 90-120 seconds per kilometer slower than half marathon race pace
• Completely conversational—you should be able to speak full sentences
• Heart rate approximately 60-70% of maximum
• Should allow for nasal breathing
• Critical: This is your foundation—80% of weekly volume

Lactate Threshold/15K Pace:

• Comfortably hard effort, sustainable for 45-60 minutes
• The pace you could race for 15K
• Can speak 2-4 word phrases but not full sentences
• Heart rate approximately 85-90% of maximum
• Should feel controlled but challenging
• Approximately 15-20 seconds per km faster than half marathon pace

Half Marathon Race Pace:

• Your target race pace (approximately 4:15/km for sub-90)
• Moderately hard but controlled and sustainable
• Can speak short phrases with effort
• Heart rate approximately 82-88% of maximum
• Should feel challenging but repeatable

10K Pace:

• Harder than race pace, sustainable for 35-45 minutes
• Breathing is deep and rhythmic but controlled
• Heart rate approximately 90-93% of maximum
• Approximately 10-15 seconds per km faster than half marathon pace

5K/VO₂max Pace:

• Hard effort at 95-100% maximum heart rate
• Breathing is labored and requires full focus
• Sustainable for 15-25 minutes in race conditions
• Approximately 25-30 seconds per km faster than half marathon pace
• Used for interval training to develop maximal aerobic capacity

What to Expect Each Phase

Weeks 1-4: Base Building and Threshold Introduction

• Establishing training rhythm with progressive volume
• Introduction to lactate threshold work (8-minute intervals progressing to continuous efforts)
• Long runs from 16km to 20km with race pace integration beginning Week 3
• Recovery week in Week 4 to consolidate adaptations
• Focus: Building aerobic base while introducing threshold stimulus

Weeks 5-8: Strength Phase

• Peak training stress period—most challenging phase
• Extended threshold efforts (25-30 minutes continuous at 15K/half marathon pace)
• Longest long run of 24km in Week 6 with 8km at race pace
• VO₂max intervals (800m repeats) to develop speed reserve
• Week 8 recovery to facilitate supercompensation before sharpening phase
• Focus: Maximizing lactate threshold adaptation and aerobic capacity

Weeks 9-11: Sharpening and Race Specificity

• Race simulation work: 15km continuous at half marathon pace in Week 9
• Peak long run of 25km in Week 10 with 15km at race pace
• Increased frequency of half marathon pace work to develop race-specific fitness
• VO₂max work becomes sharper (400m-1.2km repeats at 3K-5K pace)
• Building race-day confidence and pacing precision
• Focus: Converting fitness into race-specific performance capability

Week 12: Strategic Taper

• Volume reduced by 40-50% to facilitate peak performance
• Intensity maintained through sharpening workouts
• 3×1km at race pace on Tuesday maintains neuromuscular sharpness
• Strides on Thursday and Saturday keep legs feeling responsive
• Focus: Rest, recovery, mental preparation, and peak readiness

Common Challenges and Solutions

"My easy runs feel too slow"

• This is the most common mistake among advanced runners
• Remember: 80% of weekly volume should be truly easy
• Going too hard on easy days compromises quality workouts
• Your body builds aerobic capacity during easy running—respect the process
• If you can't hold a full conversation, you're going too fast

"I'm struggling to hit lactate threshold paces"

• Ensure adequate recovery between quality sessions
• Check that easy runs are truly easy—you may be accumulating fatigue
• Consider environmental factors (heat, humidity, wind, terrain)
• Week 4 and 8 recovery weeks exist specifically to address accumulated fatigue
• Adjust paces based on effort and heart rate rather than GPS in difficult conditions

"The long runs with race pace segments are exhausting"

• This is expected—they're designed to simulate race fatigue
• Practice race nutrition and hydration on these runs
• The first portion should be truly easy before the race pace segment begins
• Mental rehearsal: visualize maintaining form as fatigue builds
• These workouts are your most race-specific preparation

"I miss a quality workout"

• Prioritize the Tuesday quality session if you must choose
• Missing one workout won't derail your training
• Don't attempt to "make up" missed sessions—continue with the planned schedule
• If you miss 4+ consecutive days, consider repeating that week
• Listen to your body—sometimes missing a session prevents injury

"I feel overtrained"

• Elevated resting heart rate (5-10 bpm above normal)
• Persistent fatigue, poor sleep quality, irritability
• Performance declining rather than improving
• Take 2-3 complete rest days immediately
• Resume with easy running only until feeling recovered
• Consider medical consultation if symptoms persist

Essential Tips for Success

The Polarized Training Principle

• 80% of your weekly volume should be easy (Zone 1-2)
• 20% of your weekly volume should be high intensity (Zone 4-5)
• Avoid "moderate" or "tempo" effort on easy days
• This intensity distribution is supported by decades of research with elite endurance athletes
• Trust the science—easy running builds the aerobic engine that powers your performance

Strength Training

• Performed twice weekly (Wednesday + one other day)
• Focus: glute strength, core stability, single-leg balance, running-specific movements
• Examples: single-leg deadlifts, Bulgarian split squats, planks, clamshells, calf raises
• Keep sessions to 20-30 minutes
• Avoid heavy strength work within 48 hours of quality running sessions

Nutrition and Fueling

• Practice race nutrition on all long runs with race pace segments
• Target 30-60g carbohydrates per hour during runs over 90 minutes
• Post-workout nutrition within 30-45 minutes (3:1 or 4:1 carb-to-protein ratio)
• Adequate daily protein (1.2-1.6g per kg bodyweight) for recovery
• Stay hydrated—pale yellow urine throughout the day
• Week 12: begin carb-loading Thursday-Saturday (7-10g carbs per kg bodyweight daily)

Recovery Protocols

• Sleep 7-9 hours nightly—non-negotiable for advanced training
• Recovery weeks (Weeks 4 and 8) are planned—respect the reduced volume
• Consider compression garments post-long run
• Foam rolling and massage for muscular tension
• Ice baths optional after hardest sessions (20km+ long runs with race pace)
• Monitor resting heart rate each morning as fatigue indicator

Race Pace Practice

• Every long run from Week 3 onward includes race pace segments
• This develops fatigue-resistant running economy at race pace
• Practice your exact race day fueling strategy
• Focus on maintaining form and relaxation as fatigue builds
• Week 9's 15km continuous at race pace is your dress rehearsal

Mental Preparation

• Visualization: regularly rehearse race day performance
• Develop pace awareness without relying solely on your watch
• Practice positive self-talk for difficult moments
• Break the race into segments: first 5km conservative, middle 10km controlled, final 6km committed
• Trust your training—you'll cover 15km at race pace in Week 9

Tracking Your Progress

Maintain a detailed training log documenting:

Physiological Markers:

• Resting heart rate (measure each morning before rising)
• Sleep quality and duration
• Appetite and energy levels
• Any aches, pains, or injury concerns

Workout Data:

• Distance, pace, and duration for each session
• Heart rate data for key workouts
• Interval splits (lactate threshold repeats, VO₂max intervals)
• Long run race pace segment average paces
• How each workout felt (RPE, fatigue level, confidence)

Environmental Factors:

• Weather conditions (temperature, humidity, wind)
• Terrain and elevation
• Time of day

Nutrition:

• Pre-workout fueling and timing
• During-run nutrition (what worked, what didn't)
• Post-workout recovery nutrition

Key Sessions to Track:

• Week 3: First long run with race pace (5km at HM pace)
• Week 6: 30-minute continuous threshold run
• Week 9: 15km race simulation at half marathon pace
• Week 10: 25km long run with 15km at race pace
• Week 12: Final sharpening session (3×1km at race pace)

Use this data to identify patterns, adjust paces if needed, and build confidence as you see fitness improvements.

Race Week Strategy (Week 12)

Monday:

• Easy 6km at conversational pace
• Focus on sleep, hydration, and nutrition quality
• Begin mentally preparing for race day

Tuesday:

• Sharpening session: 2km warm-up + 3×1km at half marathon pace (90sec recovery) + 2km cool-down
• This maintains neuromuscular sharpness without creating fatigue
• Should feel controlled and smooth
• Confirm race logistics (start time, parking, course review)

Wednesday:

• Easy 5km + mobility work (yoga, dynamic stretching)
• Avoid any intense strength training
• Hydrate consistently throughout the day

Thursday:

• Activation run: 2km easy + 4×100m strides + 1km easy
• Strides at 85-90% effort with full recovery
• Keeps legs feeling responsive
• Lay out all race day gear and nutrition

Friday:

• Complete rest day
• Begin carb-loading (7-10g carbs per kg bodyweight)
• Stay off your feet as much as possible
• Hydrate well but don't overdrink
• Early to bed (aim for 8+ hours sleep)

Saturday:

• Easy 3km with 3×50m strides
• Very short, just to keep blood flowing
• Pack all race gear: shoes, race kit, nutrition, watch, etc.
• Carb-loading continues
• Pre-race meal planning (confirm what you'll eat and timing)
• Relaxation techniques (meditation, light reading)
• Early to bed

Race Day (Sunday):

• Wake 3 hours before race start
• Pre-race meal 2.5-3 hours before start (familiar, tested foods)
• Arrive at venue 60-75 minutes early
• Dynamic warm-up: 15 minutes easy jogging
• Drills and strides: 4-6×80m at race pace, 2×50m at 5K pace
• Final preparation: bathroom, gear check, hydration
• Race execution: first 5km controlled (slightly slower than goal pace), middle 10km at goal pace, final 6km committed effort
• Trust your training and execute your race plan

After the Half Marathon

Immediate Post-Race (Week 13):

• Day 1-3: Complete rest from running
• Gentle movement: walking, easy swimming, light cycling
• Focus on recovery nutrition and rehydration
• Celebrate your achievement!
• Light stretching and mobility work

Week 14: Active Recovery

• 3-4 easy runs of 20-30 minutes at truly conversational pace
• No structure, no intensity—just easy running
• Continue strength training if it feels good
• Sleep and nutrition remain priorities

Weeks 15-16: Rebuild Phase

• Gradually increase volume back to 70-80% of peak training
• Keep all running easy—no quality workouts yet
• Assess any lingering soreness or fatigue
• Begin considering next training goals

Next Steps:

1. Analyze Performance: Review race splits, pacing strategy, nutrition, what worked and what didn't
2. Recovery Period: Take 2-4 weeks at reduced volume before beginning another training cycle
3. New Goals: Consider targeting a faster half marathon, moving to marathon training, or focusing on 10K speed
4. Off-Season: If at season's end, take 3-4 weeks of base training before structured training resumes
5. Maintain Fitness: If not pursuing a new goal immediately, maintain 4-5 runs per week at 50-60km weekly volume

Advanced Racing Strategy

Pacing Plan for Sub-90:

• 5K: 21:15 (4:15/km) — Start controlled, settle into rhythm
• 10K: 42:30 (4:15/km) — Maintain discipline, resist going faster
• 15K: 63:45 (4:15/km) — Mental checkpoint, stay committed
• 20K: 85:00 (4:15/km) — Begin final push, maintain form
• 21.1K: Sub-90:00 (4:15/km or slightly faster) — Empty the tank

Race Day Execution:

• Don't get caught up in early pace excitement
• Run your race, not others' races
• Check splits at each kilometer but focus on effort and rhythm
• Nutrition at 5K, 10K, and 15K (tested strategy from training)
• Final 5K: maintain form, increase effort, stay mentally tough
• Final kilometer: everything you have left

Remember: Advanced training requires discipline, patience, and unwavering commitment to the process. The polarized training approach works because easy days are truly easy and hard days are appropriately hard. Trust the science, respect your body's signals, and execute your race plan with confidence. Every long run with race pace segments has prepared you for this moment.