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Training Plan for Running a 1/2 Marathon Road Race: Expert

Week Mon Tues Wed Thurs Fri Sat Sun
1 3 m run 6 x hills 3 m run 40 min tempo, 20 min race pace Rest 3 m run 90 min run
2 3 m run 7 x 400 5-K pace 3 m run 45 min tempo, 25 min race pace Rest 3 m race pace 90 min run
3 3 m run 7 x hills 3 m run 30 min tempo, 20 min race pace 4 m run Rest 5-K Race
4 3 m run 8 x 400 5-K pace 3 m run 40 min tempo, 20 min race pace Rest 3 m run 90 min run
5 3 m run 8 x hills 3 m run 45 min tempo, 30 min race pace Rest 3 m race pace 90 min run
6 3 m run 8 x 400 5-K pace 3 m run 30 min tempo, 20 min race pace 4 m run Rest 10-K Race
7 3 m run 4 x 80010-K pace 3 m run 45 min tempo, 30 min race pace Rest 4 m race pace 1:45 run
8 3 m run 3 x 1600 race pace 3 m run 50 min tempo, 40 min race pace Rest 4 m race pace 2:00 run
9 3 m run 5 x 800 10-K pace 3 m run 30 min tempo, 15 min race pace 4 m run Rest 15-K Race
10 3 m run 4 x 1600 race pace 3 m run 55 min tempo, 40 min race pace Rest 5 m race pace 1:45 run
11 3 m run 6 x 800 10-K pace 3 m run 60 min tempo, 40 min race pace Rest 3 m race pace 1:30 run
12 3 m run 6 x 400 5-K pace 4 m run 3 m run Rest Rest Half Marathon
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