12-Week Advanced Half Marathon Plan 

Duration: 12 weeks

Level: Advanced

Each week, you’ll have 4-5 running workouts (speed, endurance, easy pace), and 1-2 strength training workouts. You don’t need access to a treadmill to complete this plan.

For the strength training, you will need: 20lb+ kb or dumbbell, a barbell, plates, a box or bench, resistance bands, and a mat.

This plan is for advanced level athletes who are looking to PR their previous HM time.

You will find a schedule/program outline on day 1 if you like to plan ahead.

Tips for this program:

1. You can do these runs outside or on a treadmill
2. For strength training, you will need: a 20lb+ dumbbell or kettlebell, a barbell, plates, resistance bands (you can purchase them through my website), a box or bench, and a mat.
3. Each week you have 4 runs and this program gradually progresses.
4. Stick to the schedule and pacing recommendations as best as you can, and if you miss a workout, it's okay! Just pick up where you left off.
5. For workouts that say easy pace - this means light effort, low heart rate.
6. For workouts like 400 meter, 800-meter, and mile repeats, this is speed work. The goal is to run each interval a little faster than the last.