This advanced runner's half marathon training plan is a combination of endurance based running and speed work running. At the start of this plan, you should be running 4-5 times per week and roughly 30 miles. We will jump right into training and pick up the intensity. It's a twelve week program so if you need more time, consider adding a couple weeks of steady running at the beginning. You can take the first week and repeat it in the same structure.

The advanced plan is meant for those runners that have raced several half-marathons before as well as any of the primary distances leading up to it. During this build, you will have track workouts using various pacing goals, tempo runs, and long distance runs.

This plan can also be used to work towards a marathon build. It will help you increase turnover and strength before stretching out for the transition to the marathon distance.

It's important to give the body recovery time and you will also have a standard cross training day built into the schedule in addition to strength training. Even if you're used to running 7 days a week, I definitely encourage you to get in a pool, on a bike, or even a weekly session of yoga in place of active recovery. Swimming is an effective exercise to help recovery while also furthering aerobic development. If swimming is unavailable, then even a 30 minute bike ride is effective to help clear out lactic acid buildup and stimulate recovery. Strength training will change every few weeks so you can spend time perfecting the different movements. All exercises are body weight but can be modified to include weights as well.