Half MarathonAdvanced12 weeks

Advanced Half Marathon Training Plan

High-mileage half marathon training with VO2max intervals, lactate threshold runs, and race-specific workouts.

Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.

Distance

Half Marathon

Duration

12 weeks

Level

Advanced

Goal Time

Finish strong

Training Schedule

12-week progressive plan with recovery weeks and taper

Week 1

Base Building32 mi

Day	Workout	Miles
Mon	Recovery run	4
Tue	Tempo run	7
Wed	Easy run + strides	6
Thu	Easy run	7
Fri	Rest or easy shakeout	3
Sat	Long run — easy pace	5
Sun	Rest	—

MonRecovery run

4 mi

TueTempo run

7 mi

WedEasy run + strides

6 mi

ThuEasy run

7 mi

FriRest or easy shakeout

3 mi

SatLong run — easy pace

5 mi

SunRest

—

Week 2

Base Building33 mi

Day	Workout	Miles
Mon	Recovery run	4
Tue	Tempo run	7
Wed	Easy run + strides	6
Thu	Easy run	7
Fri	Rest or easy shakeout	3
Sat	Long run — easy pace	6
Sun	Rest	—

MonRecovery run

4 mi

TueTempo run

7 mi

WedEasy run + strides

6 mi

ThuEasy run

7 mi

FriRest or easy shakeout

3 mi

SatLong run — easy pace

6 mi

SunRest

—

Week 3

Base Building33 mi

Day	Workout	Miles
Mon	Recovery run	4
Tue	Tempo run	7
Wed	Easy run + strides	6
Thu	Easy run	7
Fri	Rest or easy shakeout	3
Sat	Long run — easy pace	6
Sun	Rest	—

MonRecovery run

4 mi

TueTempo run

7 mi

WedEasy run + strides

6 mi

ThuEasy run

7 mi

FriRest or easy shakeout

3 mi

SatLong run — easy pace

6 mi

SunRest

—

Week 4

Building29 mi

Day	Workout	Miles
Mon	Recovery run	4
Tue	Tempo run	6
Wed	Easy run + strides	5
Thu	Threshold run	6
Fri	Rest or easy shakeout	3
Sat	Long run — easy pace	5
Sun	Rest	—

MonRecovery run

4 mi

TueTempo run

6 mi

WedEasy run + strides

5 mi

ThuThreshold run

6 mi

FriRest or easy shakeout

3 mi

SatLong run — easy pace

5 mi

SunRest

—

Week 5

Building40 mi

Day	Workout	Miles
Mon	Recovery run	5
Tue	Tempo run	8
Wed	Easy run + strides	7
Thu	Threshold run	8
Fri	Rest or easy shakeout	4
Sat	Long run — easy pace	8
Sun	Rest	—

MonRecovery run

5 mi

TueTempo run

8 mi

WedEasy run + strides

7 mi

ThuThreshold run

8 mi

FriRest or easy shakeout

4 mi

SatLong run — easy pace

8 mi

SunRest

—

Week 6

Building41 mi

Day	Workout	Miles
Mon	Recovery run	5
Tue	Tempo run	8
Wed	Easy run + strides	7
Thu	Threshold run	8
Fri	Rest or easy shakeout	4
Sat	Long run — easy pace	9
Sun	Rest	—

MonRecovery run

5 mi

TueTempo run

8 mi

WedEasy run + strides

7 mi

ThuThreshold run

8 mi

FriRest or easy shakeout

4 mi

SatLong run — easy pace

9 mi

SunRest

—

Week 7

Building42 mi

Day	Workout	Miles
Mon	Recovery run	5
Tue	Tempo run	8
Wed	Easy run + strides	7
Thu	Threshold run	8
Fri	Rest or easy shakeout	4
Sat	Long run — easy pace	10
Sun	Rest	—

MonRecovery run

5 mi

TueTempo run

8 mi

WedEasy run + strides

7 mi

ThuThreshold run

8 mi

FriRest or easy shakeout

4 mi

SatLong run — easy pace

10 mi

SunRest

—

Week 8

Peak31 mi

Day	Workout	Miles
Mon	Recovery run	4
Tue	VO2max intervals	6
Wed	Easy run + strides	5
Thu	Threshold run	6
Fri	Rest or easy shakeout	3
Sat	Long run — easy pace	7
Sun	Rest	—

MonRecovery run

4 mi

TueVO2max intervals

6 mi

WedEasy run + strides

5 mi

ThuThreshold run

6 mi

FriRest or easy shakeout

3 mi

SatLong run — easy pace

7 mi

SunRest

—

Week 9

Peak48 mi

Day	Workout	Miles
Mon	Recovery run	6
Tue	VO2max intervals	10
Wed	Easy run + strides	8
Thu	Threshold run	9
Fri	Rest or easy shakeout	4
Sat	Long run — easy pace	11
Sun	Rest	—

MonRecovery run

6 mi

TueVO2max intervals

10 mi

WedEasy run + strides

8 mi

ThuThreshold run

9 mi

FriRest or easy shakeout

4 mi

SatLong run — easy pace

11 mi

SunRest

—

Week 10

Peak49 mi

Day	Workout	Miles
Mon	Recovery run	6
Tue	VO2max intervals	10
Wed	Easy run + strides	8
Thu	Threshold run	9
Fri	Rest or easy shakeout	4
Sat	Long run — easy pace	12
Sun	Rest	—

MonRecovery run

6 mi

TueVO2max intervals

10 mi

WedEasy run + strides

8 mi

ThuThreshold run

9 mi

FriRest or easy shakeout

4 mi

SatLong run — easy pace

12 mi

SunRest

—

Week 11

Taper49 mi

Day	Workout	Miles
Mon	Recovery run	6
Tue	Tempo run	10
Wed	Easy run + strides	8
Thu	Threshold run	9
Fri	Rest or easy shakeout	4
Sat	Long run — easy pace	12
Sun	Rest	—

MonRecovery run

6 mi

TueTempo run

10 mi

WedEasy run + strides

8 mi

ThuThreshold run

9 mi

FriRest or easy shakeout

4 mi

SatLong run — easy pace

12 mi

SunRest

—

Week 12

Taper35 mi

Day	Workout	Miles
Mon	Recovery run	4
Tue	Tempo run	7
Wed	Easy run + strides	6
Thu	Threshold run	7
Fri	Rest or easy shakeout	3
Sat	Long run — easy pace	8
Sun	Rest	—

MonRecovery run

4 mi

TueTempo run

7 mi

WedEasy run + strides

6 mi

ThuThreshold run

7 mi

FriRest or easy shakeout

3 mi

SatLong run — easy pace

8 mi

SunRest

—

Related Plans

Sub 3:30 Marathon Training Plan

16 weeks · Advanced

→

16-Week Half Marathon Training Plan

16 weeks · Intermediate

→

Trail Half Marathon Training Plan

12 weeks · Intermediate

→

Intermediate Half Marathon Training Plan

12 weeks · Intermediate

→