Half Marathon - 12 Week Advanced Training Plan

There is no off the shelf schedule that will be applicable to everyone. Everyone is starting from a different base level of fitness and factors like age, experience, gender, motivation and expectation all play a part. The schedules here are really a guide to what you need to do and are not set in stone.

Week Mon Tues Wed Thur Fri Sat Sun
1 Rest Farklet Session -3x5min 3x4min, 2x3min, 2x2min with 90 sec recoveries Cross train or 30-40min easy 40-50min relaxed or steady Rest Cross Train or 40min relaxed   1hr 20min long run
2 Rest Hills – min of 8 to max of 12x 150 – 200m – very slow jog down recovery Cross train or 40min easy 40-50min relaxed or steady Rest Cross Train or 40min relaxed  1hr 25min long run
3 Rest Farklet – 4 sets of (5x30sec) recoveries, start at 120 sec and reduce by 15sec each rep. Rest 5min between sets Cross train or 40min easy 40-50min relaxed or steady  Rest  Cross Train or 40min relaxed    1hr 30min long run
4 Rest 3x 750m, 2x500m, 2x250m with 90 sec recoveries Cross train or 40min easy 40-50min relaxed or steady Rest  Cross Train or 40min relaxed  1hr 35min long run
5 Rest 6x 800m with 2min recoveries Cross train or 50min easy 40-50min relaxed or steady Rest  Cross Train or 40min relaxed    Kilomathon 13.1K
6 Rest Hills – min of 10 to max 12x 150 – 200m – very slow jog down recovery Cross train or 50min easy 40-50min relaxed or steady Rest  Cross Train or 40min relaxed    1hr 45min long run 
7 Rest Farklet – 3x6min, 3x5min, 3x4min, 2x3min with 90 sec recoveries Cross train or 50min easy 40-50min relaxed or steady  Rest  Cross Train or 40min relaxed    1hr 50min long run
8 Rest 1000m, 800m, 600m, 400m, 200m with 90sec recoveries Cross train or 60min med long 40-50min relaxed or steady Rest  Cross Train or 40min relaxed    1hr 55min long run
9 Rest 8x 400m with 90sec recoveries Cross train or 60min med long  40-50min relaxed or steady Rest  Cross Train or 40min relaxed    2hr long run
10 Rest 1min, 2min, 3min, 4min, 4min, 3min, 2min, 1min – half rep time recovery Cross train or 60min med long 40-50min relaxed or steady Rest  Cross Train or 40min relaxed    1hr 30min long run
11 Rest 5x (800m 200m with 1min recovery) rest 3min between sets Cross train or 60min med long 40-50min relaxed or steady Rest  Cross Train or 40min relaxed    60min medium long run
12 Rest 1km time trial followed by 6x 400m strides Rest or easy 20min 20min 5x200m strides Rest or 20min light run Rest EMF Half Marathon