- The Half Marathon advanced training program takes athletes running consistently 30+ miles per week and looking to improve their speed and strength to race a Half Marathon. Weekly mileage ranges from 35-60 miles per week with strength training, steady state running, goal paced running and a long run peaking at 17 miles.
Distance/Week33.0 mi - 58.0 mi
Longest Workout17.0 mi
Run at a conversational pace the entire run
A day of complete recovery to rejuvenate
After your warm up run 2 x 10 minutes at tempo pace with 2 minutes of easy running in between.
An easy run at a conversational pace with 4 x 100m strides after run
Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.
After your warm up run 8 laps on the track of jogging the curves on the track and running the straights at 90% of top speed with perfect form.
Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing.