Running schedule half marathon half advanced

Important points of attention

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The total preparation period is: 16 weeks. The number of training sessions per week is: 4 (sometimes 5).
Read How to make running schedules half advanced in which you can read how you can establish globally a training plan.
The training labour lies with regard to scope andintensity, between the 6.2 miles (10 km) and the marathon.

The training schedule

General preparation period

Start: 16 weeks before target.
End: 10 weeks before target.
Weeks: 6

How often	What and how	Duration/Distance
1 x a week	long easy endurance run pace 1	50 to 80 minutes *
1 x a week	slow endurance run pace 1	40 to 50 minutes
2 x a week	average long run pace 2	35 to 50 minutes
At most once every three weeks	intensive endurance run pace 3	25 to 40 minutes
Explanation * Not 80 minutes the first week, but gradually build up each week.

Specific preparation period

Start: 10 weeks before target.
End: 5 weeks before target.
Weeks: 5

How often	What and how	Duration/Distance
1 x a week	long easy endurance run pace 1	50 to 90 minutes
1 x a week	average long run pace 2	35 to 50 minutes
1 x a week	sailing game	40 to 50 minutes
1 x a week	interval training: extensive long *	distance 4km to 6km
Explanation * Pace: 95% (first 3 weeks) 100% (last 2 weeks) Distances: 600m 800m 1000m 1500m 2000m example: 3x 1500m Pause: work:rest ratio 1:0.5 dribbling

Intensive period

Start: 5 weeks before target.
End: 2 weeks before target.
Weeks: 3

How often	What and how	Duration/Distance
1 x a week	long easy run pace 1 *	50 to 90 minutes
1 x a week	slow endurance run pace 1	40 to 50 minutes
1 x a week	average long run pace 2	35 to 50 minutes
1 x a week	interval training: extensive long **	distance 6km to 9km
Explanation * Finish: 5 x 100m (break: 100m dribbling). Explanation ** Pace: 100% Distances: 600m 800m 1000m 1500m 2000m for example: 4x 2000m Pause: work:rest ratio 1:0.5 dribbling

The last two weeks

Method 1

The first week you reduce the training size of the long runs.
A week before the race you do a Fartlek training of 50 minutes.
Endurance training at tempo 1 and 2 should be continued until three days before the race. Reduce the size.
A day before the race you run half-hour quietly. Do also some small accelerations.

Method 1

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 pace.

Create your own schedule

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