Running
Half Marathon Advanced Two-Quality + Medium-Long
Advanced half marathon plan with two quality sessions. 14 weeks, six runs a week.
- Distance
- Half marathon
- Length
- 14 weeks
- Runs per week
- 6
- Level
- Advanced
- Goal
- Time goal
Who it's for
You run most days and are used to structured workouts. It is built around a specific half marathon time you want to hit.
How the weeks work
It runs for 14 weeks with six runs in each.
If life gets in the way you can stretch it to 18 weeks, or tighten it to 14 if you are already fit.
The last 12 days are a taper: less running, a little intensity, so you start the race fresh.
- Threshold runs of 15 to 30 minutes at a comfortably hard pace. You could say a few words, not hold a conversation.
- Intervals: repeats a little faster than race pace, with easy jogging in between.
- A medium-long run midweek, around two-thirds of your long run.
- Blocks at your goal race pace, so it feels familiar when it counts.
Setting your paces
Start with a half-marathon pace check. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Protect the key sessions. The easy running around them can move.
- Compare each benchmark with the last one and adjust your paces, up or down.
- Practise your race-day fuelling on long runs, not on race day.
