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Advanced Half Marathon
Running Program

Take on this Advanced Half Marathon program to run faster times.

Set a new challenge and lift your performance with this training. You'll get there by upping your long runs and working on your speed.

Here's Coach Dr. Cathy Utzschneider's Advanced Half Marathon 12-week running program.

It'll have you on your way to a quicker half.

Notes on the Program

Covert Mileage
The workouts are in miles. Click here for distances in kilometers.

Flexibility
Some days we feel tired, other days we feel good. With the ranges in this Advanced Half Marathon program, choose what's best for you. Swap the running and rest days so they fit into your life. If you need extra days off take them, don't feel pressure to hit the mileage totals every day or week.

Running Together
Training with others can help you get out the door or finish a workout. Adjust this program so you can run together and all get to your Half Marathon goals. Some days you might start first in the interval workout so your faster friend can try and catch you.

Hard/Easy Rule
You'll see that each hard day e.g. speed or long run is followed by easy running or a rest day. Sticking to this habit will help you recover from these workouts and stay injury free.

Rest Days
Giving your muscles a day off from running helps them get stronger. These days are important to prevent injuries. If you want to do something on rest days try a low-impact cross training workout.

Stretching
As you increase your distance running it's worth spending extra time to stretch, especially after your long runs. Try to get into the habit of stretching after every workout. You'll reduce muscle soreness and prevent injuries. Have a look at these tips on stretching.

Cross Training
If your legs are really tired or you feel a muscle twinge think about cross training. Substitute a run day with a low impact cross training exercise e.g. water running, elliptical trainer, cycling, etc. The best day for this is Wednesday.

Spend as much time cross training as you would running. You'll still get a good workout and you'll give your body a rest from the pounding of running.

Hydration
As you up your distance running it's important to increase your fluids. Read these tips on staying hydrated before, during and after your runs.

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Soft Surfaces
To help avoid injuries, choose soft surfaces for your runs. Where you can, pick dirt roads over asphalt and asphalt over concrete (the hardest surface).

Warm Up and Cool Down
The daily distances include your 5-10 minutes of easy running to warm up and cool down. Get started with some warm up exercises.

Run Easy
You'll run most of your runs at a relaxed and conversational pace. If you can't talk to your running partners you're probably moving too fast.

Long Run (LR)
These runs help increase your strength and endurance for the Half Marathon. Run them at an easy pace as you're working on building distance not speed. It's fun to run your long run with friends of similar ability so you can chat and support each other to help the miles tick by.

Fartlek Training
You'll use fartlek runs for some of your faster workouts. Read these tips on fartlek training.

Hill Running
To build strength and endurance you'll run some hill workouts. Click here for advice on how to run hills.

Intervals
Follow this advice on interval training. e.g. pace, recovery, etc. You'll run most of your intervals at 10K pace.

Strides
These are short bursts of 30-40 seconds of quicker running to boost fast leg turn over. Do the strides towards the end of your easy run, before your cool down. Make sure you run them on a flat and even surface. Run them relaxed, with good running form and without straining. Jog easy between each one catching your breath and then start again.

Warm up Races
Get ready for your Half Marathon race with some 10K and 10 Mile races. You want to run these comfortably hard but not all out. It'll give you a chance to get a feel for racing. You can also practice getting ready, eating, drinking, warming up, etc.

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Advanced Half Marathon 12-week Running Program

Week	Mon	Tues	Wed**	Thurs	Frid	Sat	Sun	Total Miles
1	Rest	Fartlek 5x4Mins DT=7M	Easy 6M	Easy 6-8M	8x30sec strides DT=7M	Easy 6M	LR=10M	42-44
2	Rest	Fartlek 2-3-4-5-4-3-2 Mins DT=7M	Easy 7M	Easy 7-9M	8x30sec strides DT=6M	Easy 7M	LR=10M	44-46
3	Rest	Intervals 4x1000m 3x800m @ 10K pace DT=7M	Easy 7M	Easy 7-9M	6x2mins Long Hills DT=8M	Easy 7M	LR=12M	48-50
4	Rest	Intervals 1x1Mile 2x800m @ 10K pace 4x400m @ 5K pace DT=8M	Easy 7M	Easy 7-9M	Easy 8M	Easy 4M	10K Race DT=12M	46-48
5	Rest	Easy 6M	Easy 7M	Fartlek 3-4-5-6-5-4-3 Mins DT=7-9M	Easy 8M	Easy 5M	LR=15M	48-50
6	Rest	Intervals 4x1 Miles @10K pace DT=8M	Easy 7M	Easy 8-10M	4x4mins Long Hills DT=8M	Easy 7M	LR=12M	50-52
7	Rest	Intervals 4x1200m 4x800m @ 10K pace DT=8M	Easy 7M	Easy 7-9M	8x30sec strides DT=8M	Easy 7M	LR=15M	52-54
8	Rest	Easy 8M	8x30sec strides DT=7M	Easy 7-9M	Easy 8M	Easy 6M	10K or 10M Race DT=12M	48-50
9	Rest	Easy 8M	Easy 7M	8x1min Fartlek DT=8-10M	Easy 8M	Easy 6M	LR=15M	52-54
10	Rest	Intervals 5x1 Miles, @ 10K pace DT=8M	Easy 7M	Easy 8-10M	8x2min Long Hills DT=8M	Easy 7M	LR=12M	50-52
11	Rest	Fartlek 3-4-5-6-5-4-3 Mins DT=8M	Easy 7M	Easy 6-8M	8x1min Fartlek DT=7M	Easy 6M	LR=10M	44-46
12	Rest	Intervals 6x400m @ 5K pace DT=8M	Easy 5M	Easy 6M	Easy 3M	Rest	Half Marathon Race	22 plus Race

**Best Day for Cross Training
DT=Daily total of miles
LR=Long run

Try the Intermediate program if this Advanced Half Marathon running program seems too difficult.

Maybe you're ready to take on the marathon.

Subscribe to our Running Shorts ezine for more free advice.

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