This site uses: Cookies
Find in Runningtools.com by Google
 
 

Running schedule half marathon
Advanced

 

 

See also: Overview running schedules.

 

Important points of interest

 
   
PDF version of this schedule.
   
Tip: Make your own running schedule half marathon advanced in PDF
   
The preparation period is: 20 weeks. The number of trainings per week is: 5.
   
First of all read How to make running schedules advanced in which you can read how you can establish globally a training plan.
   
The training labour lies with regard to scope and intensity, between the 6.2 miles (10 km) and the marathon.
   
   

The running schedule

 
   
General preparation period
Begin: 20 weeks for the eventual aim.
End:   12 weeks for the eventual aim.
Therefore number of weeks: 8.

How frequently   What and how   How long
2 x per week   long quiet endurance training speed 1      60 up to 90 minutes *
2 x per week   average endurance training speed 2   45 up to 60 minutes
2 x per three weeks   average endurance training speed 2   30 up to 45 minutes
At most 1 x per 3 weeks   intensive endurance training speed 3   30 up to 45 minutes
 * Explanation: not immediately the first week 90 minutes, but quietly builds per week.
   
   
Specific preparation period
Begin: 12 weeks for the eventual aim.
End:    6 weeks for the eventual aim.
Therefore number of weeks: 6.
 
How frequently   What and how   Time/distance
1 x per week   long quiet endurance training speed 1   60 up to 90 minutes
2 x per week   average endurance training speed 2   45 up to 60 minutes
1 x per two weeks      int. endurance training speed 3 *   45 up to 60 minutes
1 x per two weeks   fartlek training   45 up to 60 minutes
1 x per week  

interval training: extensive long **

  distance 2 to 4 miles
* Explanation:   Or race (not fast).
         
** Explanation:   Speed:   95% (first 3 weeks) en 100% (last 3 weeks).
    Distances:   600m 800m 1000m 1500m 1690m 2000m  Example 5x 1000m.
    Pause:   effort time:pause proportion 1:0,5 to dribble.
   
   
Intensive period
Begin: 6 weeks for the eventual aim.
End:   2 weeks for the eventual aim.
Therefore number of weeks: 4.
 
How frequently   What and how   Time/distance
1 x per week    long quiet endurance training speed 1 *   60 up to 90 minutes
1 x per week   quiet endurance training speed 1   45 up to 60 minutes
1 x per week   average endurance training speed 2   45 up to 60 minutes
1 x per week fartlek training 45 up to 60 minutes

1 x per week

 

interval training: intensive long **

 

distance to 6 miles

* Explanation:   1x per week on end of the training: 5 x 100m (pause: 100m to dribble).
       
** Explanation:   Do this intensive training only the first four weeks.
    Speed: 105%
    Distances: 600m 800m 1000m 1500m 1690m 2000m Example 2x (2x 2000m).
    Pause: effort time:pause proportion 1:2 to dribble.
   
   

The last two weeks

 
   
Method 1
The first week you only reduce the scope of your endurance training.
A week before the race you do a firm Fartlek training of 50 minutes.
1 or 2 days before the race you do an duration training on speed 1 or 2. Reduce the scope.
A day before the race you run half-hour quietly. Do also some small accelerations.
   
Method 2
The tapering-off period for the half marathon start two weeks before the race.
The first week you only reduce the scope of your endurance training. The week for the race you do only 15 percent. These last week you do especially interval training on 3.1 miles (5 km) race speed and marathon speed.
   
   

Tool

 
   
Tip: Make your own running schedule half marathon advanced in PDF

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013