This is a 12 week half marathon training program, with 6 running workouts per week. It is designed for very experienced runners who have run several half marathons and want to push the envelope of their performance.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 3 mile run + strength | 6 x hill | 3 mile run + strength | 40 min tempo | Off | 3 mile run | 90 min run (3/1) |
| 2 | 3 mile run + strength | 7 x 400 5-K pace | 3 mile run + strength | 30 min tempo | Off or easy run | Off | 5-K race |
| 3 | 3 mile run + strength | 7 x hill | 3 mile run + strength | 30 min tempo | Off or easy run | Off | 5-K race |
| 4 | 3 mile run + strength | 8 x 400 5-K pace | 3 mile run + strength | 40 min tempo | Off | 3 mile run | 90 min run (3/1) |
| 5 | 3 mile run + strength | 8 x hill | 3 mile run + strength | 45 min tempo | Off | 3 mile pace | 90 min run |
| 6 | 3 mile run + strength | 8 x 400 5-K pace | 3 mile run + strength | 30 min tempo | Off or easy run | Off | 10-K Race |
| 7 | 3 mile run + strength | 4 x 800 5-K pace | 3 mile run + strength | 45 min tempo | Off | 4 mile run | 1:45 run (3/1) |
| 8 | 3 mile run + strength | 3 x 1600 race pace | 3 mile run + strength | 50 min tempo | Off | 5 mile pace | 1:45 run |
| 9 | 3 mile run + strength | 5 x 800 10-K pace | 3 mile run + strength | 30 min tempo | Off or easy run | Off | 15-K race |
| 10 | 3 mile run + strength | 4 x 1600 race pace | 3 mile run + strength | 55 min tempo | Off | 5 mile pace | 2:00 run (3/1) |
| 11 | 3 mile run + strength | 6 x 800 10-K pace | 3 mile run + strength | 60 min tempo | Off | 3 mile pace | 2:00 run |
| 12 | 3 mile run + strength | 6 x 400 5-K pace | 2 mile run + strength | 30 min tempo | Off | Off | Half marathon |
Run: When the workout includes the word "run," such as "3 mile run," you should run that distance at a comfortable pace for you. A comfortable pace means one in which you could hold a conversation without having any difficulty breathing.
Pace: When the workout includes the word "pace, such as "3 mile pace," that means you should run the workout at whatever your desired race pace is. For example, if you plan to run your half marathon at an 8 min/mile pace, and you have to do a "3 mile pace" workout, then you should run 3 miles at an 8 min/mile pace.
Similarly, for a workout such as "8 x 400 5-K pace," you would run eight 400 meter runs (equal to one lap around a typical track) at the same pace you would run a 5-K race. So if you planned to run at 8 min/km, then you would run eight 400 meter runs at that pace (2 min/400m run).
Tempo: A tempo run of 30-45 minutes begins with 10-15 minutes of running at an easy pace, then build to 10-K race pace in the middle 15-20 minutes, and then run the last 5-10 minutes at an easy pace. Higdon notes "the pace buildup should be gradual, not sudden, with peak speed coming about two-thirds of the way through the workout." For example, let's say the schedule calls for a 30 minute tempo run. You would then run 10 minutes at an easy pace, 15 minutes at a gradually-increasing pace until you reach the speed you would run in a 10-K, then you would run the last 5 minutes at an easy pace.
Strength: When the word "strength" is used in the calendar, that means that you can do strength training as part of your workout that day (if you choose to do strength training as part of your program, which you do not have to do).
Race: The calendar mentions a 5-K Race, 10-K Race and 15-K Race in weeks 3, 6 and 9 respectively. Higdon suggests running in a race of that distance on those 3 days. However, it's a headache to schedule that many races, so this is purely optional. What you should do for those workouts if you aren't planning to run in a race is run that distance at whatever race pace you would select for that distance. For example, if you would run a 5-K race at 8 min/km, then run a 5-K route at 8 min/km.
Read Hal's half marathon training book or consult his website if you have further questions on his "Advanced" training program.
