Chasing a PR · 12 weeks
Advanced half marathon training plan
For experienced runners chasing a fast half marathon, the plan gets specific: more mileage, two hard sessions a week and long runs with race-pace finishes.
This sample starts at 30 miles a week across 6 runs with a 1:35:00 goal, peaking at 40 miles a week and a 12-mile long run before a 2-week taper.
The plan
Advanced half marathon plan: week by week
Advanced runner, 6 runs a week, starting from 30 miles a week. 12 weeks to race day.
- 12
- weeks
- 40
- mi peak week
- 12
- mi longest run
- 416
- mi in total
Weekly distance
Training paces
From your goal of 1:35:00
- RecoveryRecovery runs9:23-10:02 /mi
- EasyEasy and long runs8:31-9:23 /mi
- SteadySteady runs7:39-8:04 /mi
- Race paceRace-pace work7:10-7:19 /mi
- ThresholdTempo, cruise reps7:01-7:13 /mi
- Interval800 m intervals6:23-6:40 /mi
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 30 mi | 8 mi | Steady run 5 mi |
| 2 | Base | 33 mi | 8.5 mi | Steady run 5.5 mi |
| 3 | Base | 36 mi | 9 mi | Steady run 6 mi |
| 4 | Baserecovery | 27 mi | 6 mi | Steady run 4.5 mi |
| 5 | Build | 39.5 mi | 9.5 mi | Intervals 5.5 mi · Tempo run 6.5 mi |
| 6 | Build | 40 mi | 10 mi | Intervals 6 mi · Tempo run 6.5 mi |
| 7 | Build | 40 mi | 10.5 mi | Intervals 6 mi · Tempo run 6.5 mi |
| 8 | Buildrecovery | 30 mi | 7 mi | Intervals 4.5 mi |
| 9 | Peak | 40 mi | 11 mi | Tempo run 6.5 mi · Intervals 6 mi |
| 10 | Peak | 40 mi | 12 mi | Tempo run 6.5 mi · Intervals 6 mi |
| 11 | Taper | 30 mi | 8 mi | Short tempo 5 mi |
| 12 | Race week | 30.5 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
Advanced half marathon plan: a peak week, day by day
Week 6 of 12, 40 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 6 of 12
Build- MonRest
- TueIntervals6:23-6:40 /mi6mi
- WedEasy run8:31-9:23 /mi6.5mi
- ThuTempo run7:01-7:13 /mi6.5mi
- FriEasy run8:31-9:23 /mi5.5mi
- SatEasy run8:31-9:23 /mi5.5mi
- SunLong run8:31-9:23 /mi10mi
Who this plan is for
- You've raced several half marathons and want a personal best.
- You run five or six days a week.
- You're comfortable with intervals and threshold runs.
How to adjust it
- Set your own goal time and all race-pace work follows it.
- Add a recent race to base easy and threshold paces on current fitness.
- Need more recovery? Drop to five runs and keep both quality days.
Why this advanced half marathon plan works
Threshold is the engine
Half marathon pace sits just below threshold, so tempo runs and cruise intervals carry this plan.
Long runs with purpose
Peak-phase long runs finish at goal pace on tired legs, exactly what the last miles of the race demand.
Easy really is easy
Most of your mileage stays slow so you can hit the hard sessions properly.
Advanced half marathon plan FAQ
How many miles a week for an advanced half marathon plan?
This sample peaks at 40 miles a week. Advanced half marathoners often run 35 to 50.
What sessions matter most?
Tempo runs and threshold intervals, plus long runs that finish at goal pace. Short intervals sharpen speed.
How long is the longest run?
This sample builds to 12 miles. Going longer rarely helps a half marathon time.
Should I race a 10K in the build?
Yes, about four weeks out. It checks your fitness and sets the right goal pace.
How do I pace an advanced half?
Even effort, slightly conservative for the first three miles, then hold goal pace and push the final 5K.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).