STWM Half-Marathon Advanced Run Schedule

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Marathoning For Mortals at STWM: HALF MARATHON ADVANCED RUN Training Schedule

The "Advanced Run" Half Marathon Training Program is best suited for those seasoned runners who are training to improve half marathon times and running 25+ miles per week for at least one year.

Schedule Key below. Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.

WEEK #	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
MODE	Run	Strength X-Train	Run	Run Strength Train	Run	Run	Rest Day
Week 1 July 11 - 17	40-45 minutes [Easy Pace]	X-Train 30 minutes Strength Train	45 minutes [Easy Pace]	40 minutes Easy Easy Pace Strength Train	40 minutes [Easy Pace]	8 miles/13km [Endurance Pace]	Rest
Week 2 July 18 - 24	40-45 minutes [Easy Pace]	X-Train 30 minutes Strength Train	45 minutes [Easy Pace]	40 minutes Easy Easy Pace Strength Train	40 minutes [Easy Pace]	8 miles/13km [Endurance Pace]	Rest
Week 3 July 25 - 31	40-45 minutes [Easy Pace] STRIDES	X-Train 30 minutes Strength Train	45 minutes [Easy Pace] STRIDES	40 minutes Easy Easy Pace Strength Train	40 minutes [Easy Pace] STRIDES	10 miles/16km [Endurance Pace]	Rest

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Schedule Key

Warm-up 5 minutes at an easy pace prior to every workout.

Cool-down 5 minutes at an easy pace after every workout.

Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Strides = After the cool down, perform 4-6 strides by gradually increasing running pace for 20-30 seconds until a fast but controlled pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4-6 times.

Endurance-Easy Pace: Long runs and recovery runs at a pace of 75% of maximum heart rate or less or at conversational pace.

Half Marathon Pace = warm up 10 minutes easy running - run at estimated half marathon pace for the remaining miles.

Strength Training: 1-2 sets at 8-12 repetitions - include exercises for Core (hips, abs, torso, low back), legs and upper body. Limit strength to 1 set on Thursdays before long runs of 14 miles or longer. If possible, schedule a session with a personal trainer to learn run exercises.

Cross-Training = Include activities that are non running or walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for half marathon training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.

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