Half Marathon
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Coach Carrie's Half Marathon Advanced Plan - 16 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
Hey Runners,
Are you a runner that has the need for speed, that will stay home from that party to make sure you are ready for your long run, that will rock n roll all the way to your warmup? If so, then this Advanced Plan is for you!

This is a plan that will help push you to see what you are made of. To take you to the next level. To help you achieve your goals.

This plan will give you workouts that not only will build your endurance but also your speed. You will do interval training, tempo runs, hills, fartleks, easy runs, and long runs.

There isn't much room to deviate from this plan but know we have built in days for you to be flexible and help you GET IT DONE even when life throws you and days get busy!

When cross training is the only way to go, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body if need be. Cross Training is meant to be done at a conversational pace.

Please see key for pacing chart and other key notes.

Oh and don't forget to Rock On and always, GET AFTER IT!
SAMPLE WEEK
Monday
Rest Day
Rest Day
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.
Other
Pacing Key and Other Notes
Easy-true WU(warm up)mode. Shaking things out, able to carry on a full conversation and then some. 4-5 out of 10 30-45 seconds slower then your marathon pace Conversational- Being able to tell someone a story or about your day with some big breaths but nice and comfortable. 5-6 out of 10 30-seconds slower then your marathon pace Short Answer pace- Threshold pace or close to your half marathon pace. Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!” 7-8 out of 10 Hard Pace- VO2Max effort, 5-10K pace I feel good but when is this going to end! 8-9 out of 10 Sprint pace- 1 mile pace 9 out of 10. Feel the burn! All Out Pace- 10 of 10 Balls to the wall! No talking just want to puke! WU-Warm Up CD-Cool Down REC-Recovery
Other - Notes
Recommended Warm Up for Workout Days
I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!! When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand. Now it is time to get focused and time to GET AFTER IT!
Tuesday
Run
Progression 10
This is a fun run. Pick up every 10 Minutes. Start at Easy Pace for 10 minutes, move to Conversational Pace for 10 minutes, and end at Short Answer Pace for 10 minutes.
30:00 min
Wednesday
Run
40 Minutes
Easy-Conversational Pace. This is a day where we just run. Find a friend, rock out to your favorite playlist, listen to a podcast, or just enjoy the scenery.
40:00 min
Thursday
Cross Training
When cross training, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body. This is meant to be done at a conversational pace.
45:00 min
Friday
Run
40 Minutes
Easy-Conversational Pace. This is a day where we just run. Find a friend, rock out to your favorite playlist, listen to a podcast, or just enjoy the scenery.
40:00 min
Saturday
Run
Long Run
Easy-Conversational Pace Long Run. Just enjoy yourself.
8 mi
Other
Ask yourself, why are your doing this plan? What do you want to get out of it?
Sunday
Run
30 Minutes
Easy-Conversational Pace. This is a day where we just run. Find a friend, rock out to your favorite playlist, listen to a podcast, or just enjoy the scenery.
30:00 min
OVERVIEW
Run
176 mi
40 hrs
77 workouts
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