12 Week Advanced Half Marathon Training Plan

12 Week Advanced Half Marathon Training Plan 1

Our 12 Week Advanced Half Marathon Training Plan is for experienced runners looking to push themselves in their Half Marathon!

This training programme is designed to get you to the finish line at your best speed, and gives you 12 weeks to prepare.

Who Is It For?:

Experienced runners who have run a few 10k’s and perhaps marathons and even longer.  Runners who are looking to run a new personal best in the half marathon class.

How Long?: 

12 weeks // 3 months.

Description: 

The plan includes 5-6 days training per week.

All of the Training Runs should be done at the pace you hope to run on race day.

Long runs on Sundays are there to increase your maximum mileage and time on your feet.   The whole purpose of these is to run slowly – at a conversational pace – no faster.  Try not to stop running if possible.

Intervals are required once per week to work on your speed; get out your GPS and hit the streets.   These intervals are designed to be run in 800m segments; run 800m fast, then 800m slow.   Your fast 800m should be at an uncomfortable, unsustainable pace – not sprinting, but not far from it.   Then the slow 800m should be at a slow jog to recover.   Repeat as many times as is stated in the training plan.

Tempo runs start off slow and easy, and gradually build up to a faster-than-race-pace – at the 75% point, you should peak and be feeling like you’re running at an unsustainable pace.  Then gradually dial it down so by the last few hundred metres you are back to easy jogging. 

The plan includes one day of cross training and one rest days   The rest days are especially important for letting your body recover.

Feel free to download the plan and change it up to suit your schedule.

Download The Training Plan Here

Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.  

12 Week Advanced Half Marathon Training Plan 2

The most comprehensive plan you will find

Rated 5 out of 5
October 28, 2019 7:05 pm

I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!

Rob McCaw

Great plan for first time Marathon!

Rated 5 out of 5
May 16, 2022 4:15 pm

While preparing for my first marathon, Belgrade 2022., I followed this 16 week marathon training plan. With a 100% training plan done (did not skipped a single training day!), I was able to finish marathon in 4:05:00hrs. Would have even better time, but didn’t see pavement damage, and suffered from a light ankle injury. So, do all your workouts, keep your eyes on the road while racing, and you’ll get to the finish line with this training plan for sure.

Nikola Desancic

Good advice

Rated 5 out of 5
May 15, 2022 8:32 pm

Good overall plan, but should include non running days of weighted squats and lunges, anerobic exercises

Tony Galea

Boston Marathon

Rated 5 out of 5
May 2, 2022 5:42 pm

This training plan was amazing! I started this plan 11 weeks in advance of the Boston Marathon hoping I would be able to find a bib, and I was accepted onto a charity team 8 weeks in advance. This was my first marathon, and the longest I ran before this was 13.1 miles. I followed this plan and was able to finish the Boston Marathon in 4:11:22, having had food poisoning the day before.

Kyra

Half Marathon Under 2 Hours

Rated 5 out of 5
February 16, 2022 10:31 pm

I completed my first 10 K with my daughter at the end of May and she invited me to run a half marathon with her. She told me her goal was to complete the half marathon in under two hours, so that became my goal as well. In order to accomplish that, she recommended that I start following a training plan. After looking at several plans, I requested this 10 week half marathon plan. What really made the difference in my training was the helpful emails covering various topics that I really needed to succeed. I followed the plan and we both finished the race in under two hours! Thank you Thomas at Marathon Handbook.

Andrew Huffman

12 Week Advanced Half Marathon Training Plan 3
12 Week Advanced Half Marathon Training Plan 4

Proven Training Plans by a UESCA-certified Running Coach 

Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.

Thomas is also a podium-finishing ultra-marathon runner, and has dozens of marathons under his belt.

Each training plan has been road-tested by hundred of runners, refined and improved – and are free to download and customise to suit your needs!