Half Marathon Advanced Programme Week 1 – 12

Advanced programme – 5KM race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

	Session 1	Session 2	Session 3
Week 1	Warm up from the tips plus a 10 mins jog Run 2 mins fast, run 4 mins easy x 4 Walk 5 mins Run 30 secs fast and 1 mins walk x 5 Cool down – easy 10 mins jog, stretch, drink, eat, rest	45 mins run – Warm up from the tips Run for 45 mins, very easy run , chatting pace, when you hit 40 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.	Easy Run Day – Warm up from tips Easy chatting pace jog -10KM
Week 2	Monaghetti session – Warm up from the tips plus 10 mins jog Focus on having fast and light feet. We’re not worried about what pace you’re going at the moment just getting those legs shifting a bit lighter. Main Set 15 secs run fast feet, 15 secs run easy, 30 secs fast feet, 30 secs easy, 45 secs fast feet, 45 secs easy, 60 secs fast feet, 60 secs easy, 90 secs fast feet, 90 secs easy, 60 secs fast feet, 60 secs easy, 45 secs fast feet, 45 secs easy, 30 secs fast feet, 30 secs easy, 15 secs fast feet, 15 secs easy. Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep	60 mins run – Warm up from the tips Run for 60 mins, very easy run , chatting pace. For the last 5 mins increase your speed. Cool down with a 5 mins walk and stretches	Easy Run Day – Warm up from tips Easy chatting pace jog – 12KM
Week 3	Warm up from the tips page plus 10 mins jog Run 10 mins easy, 10 mins steady pace, 10 mins Fast pace Walk 5 mins Run 30 secs fast, walk 1 mins easy Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep	60 mins run – Warm up from the tips Run for 60 mins, very easy run , chatting pace. For the last 5 mins increase your speed. Cool down with a 5 mins walk and stretches	Easy Run Day – Warm up from tips Easy chatting pace jog -10KM
Week 4	Warm up from the tips page plus 10 mins jog Run 4 mins steady pace , run 4 mins easy pace x 3 Recovery walk 5 mins 30 seconds of strides and 1 mins walk x 4 Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep	60 mins run – Warm up from the tips Run for 60 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.	MOTIVATION 5KM RACE DAY You’ve done the training, enjoy the day.

Advanced programme – 10KM race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

	Session 1	Session 2	Session 3
Week 5	Find a steep hill – Warm up from tips – Plus a 10 mins jog Fast run up for 10 secs, driving your elbows back Walk down the hill for 2 mins, then repeat 8 times Continue your run on the flat – Run 8 mins steady pace, run 2 mins easy pace Run 8 mins steady pace, run 2 mins easy pace Cool down – easy 10 mins jog, stretch, drink, eat, rest	60 Mins run – warm up from the tips Easy run 20 mins Run 5 mins steady pace Run 5 mins easy pace Run 2 mins fast pace Run 5 mins steady pace Run 2 mins fast pace Run 5 mins steady pace Cool Down – Easy 10 mins jog	Easy Run Day – Warm up from tips Easy chatting pace jog – 40 mins Run 5 mins 10K pace – steady pace Run 5 mins 10k Pace – Steady pace Run 2 mins 5K pace – Fast Pace Run 5 mins 10K pace – steady pace Run 2 mins 5K pace – Fast Pace Easy jog 10 mins Stretch, drink, eat, sleep
Week 6	Find a steep hill – Warm up from tips plus a 10 mins warm up Run up for 15 secs, driving your elbows back Walk down the hill for 2 mins, then repeat 8 times Continue your run on the flat – Run 20 mins steady pace Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep	Warm up from the tips Easy jog 10 mins to warm up Run 60 secs fast pace, 90 secs easy x 8 Easy recovery 5 mins Run 60 secs fast, 90 secs easy x 8 Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep	Easy Run Day – Warm up from tips Easy chatting pace jog – 60 mins Increase pace for the last 5 mins Cool down walk 10 mins Stretch, drink, eat, sleep
Week 7	Hills – find a long hill Warm Up from tips sheet, plus easy 10 mins jog Main session – This is a bit like pyramids but on a hill, let your legs carry you down. Run up for 15 secs, then jog back down, Run up for 30 secs, then jog back down Run up for 45 secs, then jog back down Run up for 60 secs, then jog back down Run up for 90 secs, then jog back down Run up for 60 secs, then jog back down Run up for 45 secs, then jog back down Run up for 30 secs, then jog back down Run up for 15 secs, then jog back down Rest for 2 mins and then repeat the whole hill section. Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep	60 mins run – Warm up from the tips 30 mins easy jog 20 mins steady pace 10 mins fast pace Cool down walk – 5 mins	Easy Run Day – Warm up from tips Easy chatting pace jog for 20 mins Easy chatting pace jog for 40 mins then 6 sets of : 4 mins Steady pace 2 mins easy pace Easy jog 10 mins to cool down
Week 8	Warm up from tips – Plus a 10 mins warm up jog Run 4 mins steady pace, 2 mins easy x 4 Walk 5 mins Run 20 secs fast, walk 1 mins x 4 Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep	45 mins run – Warm up from the tips Run for 45 mins, very easy run , chatting pace. Cool down with a 5 mins walk and stretches.	MOTIVATION 10KM RACE DAY You’ve done the training, enjoy the day.

Advanced programme – Half Matathon race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

	Session 1	Session 2	Session 3
Week 9	Pyramids – These are all about building endurance, find a nice flat road or park to do them in. Warm up from the tips page plus 10 mins easy jog Main Session Run for 1 mins fast, then jog to recover for 90 secs. 2 mins run, then jog to recover for 3 mins 3 mins run,then jog to recover for 4 mins 4 mins run, then jog to recover for 5 mins 3 mins run,then jog to recover for 4 mins 2 mins run, then jog to recover for 3 mins Run for 1 mins fast, then jog or walk to recover for 90 secs. Try to maintain the fast speed that you had on the 1 mins for the 4 mins….. (hint- don’t go off too quick) Cool Down – 10 mins easy jog/walk plus stretches, eat and drink..	90 mins run – Warm up from the tips Run for 90 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.	Easy Run Day – Warm up from tips 18KM easy run – Run 20 mins easy 5 mins half marathon pace Run 10 mins easy Repeat throughout the run. Finish with a cool down walk and stretch
Week 10	Warm up from tips – Plus a 10 mins warm up jog Run up for 10 secs, driving your elbows back Walk down the hill for 2 mins, then repeat 4 times Carry on your run on the flat: Run 4 mins easy pace, run 30 secs fast Run 4 mins easy pace, run 20 secs fast Run 4 mins easy pace, run 15 secs fast Run 4 mins easy pace, run 10 secs fast Run 4 mins easy pace, run 5 secs fast Cool Down – 10 mins easy jog/walk plus stretches, eat and drink..	60 mins run – Warm up from the tips Easy run 20 mins Run 5 mins steady pace Run 5 mins easy pace Run 2 mins fast pace Run 5 mins steady pace Run 2 mins fast pace Run 5 mins steady pace Cool Down – Easy 10 mins jog	Easy Run Day – Warm up from tips Easy chatting pace jog – 14KM at steady race pace increase the speed for the last 5 mins. Finish with easy 5 mins recovery jog
Week 11	Warm up from tips – Plus a 10 mins warm up jog Run up for 10 secs, driving your elbows back Walk down the hill for 2 mins, then repeat 4 times Carry on your run on the flat: Run 30 means at steady pace Cool Down – 10 mins easy jog/walk plus stretches, eat and drink..	Warm up from the tips plus 10 mins jog Run 2 mins fast pace, walk 1 mins x 6 Run 1 mins fast pace, walk 2 mins x 4 Cool down with 5 mins walk, stretch	Easy Run Day – Warm up from tips Easy chatting pace jog – 16KM, 15 mins easy jog, 5 mins at steady race pace, repeat throughout the run. Finish with easy 5 mins recovery jog
Week 12	45 mins run – Warm up from the tips Run for 45 mins, very easy run , chatting pace. Cool down with a 5 mins walk and stretches.	Very easy leg spin – 30 mins This is just to keep your legs moving	MOTIVATION HALF MARATHON RACE DAY You’ve done the training, enjoy the day.

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