Advanced half marathon programme
This programme is for you if you consider yourself to be a fairly advanced runner. You may have completed 10 mile races before, or possibly a 10km or half marathon, perhaps following the Bupa beginner and intermediate training programmes.
This programme assumes you're able to dedicate time to your training over the next 12 weeks in order to try to set a new personal best time for the 10 mile race distance.
The programme involves running six days a week with a rest day on Friday, and becomes more specific as your training starts to use some more advanced techniques. As with the beginner and intermediate training programmes, you can train on different days to those suggested here, but try to keep to the same structure and have the recommended rest days between training.
Although this training programme is detailed and some runners will be able to follow it exactly, don't be put off if you have to adapt it slightly. There is no one training programme that works for everyone. All athletes have to adapt and change their plans according to how they feel, and to take into account external factors such as work and family commitments. As you become more experienced, you will begin to get a feel for your training and how certain sessions can be altered to suit your specific needs.
| Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 4 miles easy | Rest | 6 miles steady | 5 miles fartlek | Rest | 5 miles easy | 10 miles long run |
| 2 | 4 miles easy | Tempo 3x7mins (4mins) | 5 miles easy | Intervals: 4x1 mile (400m) | Rest | 5 miles easy | 10 miles long run |
| 3 | 4 miles easy | Hills: 6 x 2mins | 5 miles steady | Intervals: 6x1km (400m) | Rest | 5 miles steady | 12 miles long run |
| 4 | 5 miles easy | Tempo: 2x10mins (5mins) | 6 miles steady | 6 miles easy | Rest | 20 minutes jog | 10km race / 7 miles time trial |
| 5 | 5 miles steady | Tempo: 2x15mins(5mins) | 7 miles steady | Hills: 6x2mins | Rest | 5 miles easy | 13 miles long run |
| 6 | 5 miles easy | Tempo: 2 x 20mins (5mins) | 7 miles steady | Intervals: 5x1 mile | Rest | 5 miles easy | 14 miles long run |
| 7 | 5 miles easy | Tempo: 20mins (5mins), 15mins (4mins), 10mins | 7 miles steady | Hills: 8x2mins | Rest | 5 miles easy | 15 miles steady |
| 8 | 5 miles easy | Rest | 7 miles steady | Intervals: 5x1000m (400m) | Rest | 20 minutes jog | 10km race / 7 miles time trial |
| 9 | 7 to 8 miles steady | Tempo: 3x10mins (4mins) | 8 miles steady | Hills: 8x2mins | Rest | 5 miles easy | 16 miles long run |
| 10 | 5 miles easy | Tempo: 20mins (5mins), 15mins (4mins), 10mins | 8 miles steady | Hills: 6x2mins | Rest | 6 miles steady | 12 miles long run |
| 11 | 5 miles easy | 7 miles: 1 mile easy, 5 miles race pace, 1 mile easy | 5 miles easy | Tempo: 10mins (4mins), 10mins (4mins), 5mins | Rest | 6 miles steady | 10 miles long run |
| 12 | 4 miles easy | 5 miles: 1 mile easy, 3 miles race pace, 1 mile easy | Rest | 6 miles steady | Rest | 20 minutes jog | Half marathon RACE |
Cross training
Some runners like to include some cross training in their running programmes, whereas others prefer simply to run as often as they can. If you wish to cross train, swap it for the Monday run.
Training
The programme starts off with a slightly easier week as you may have had some time from off training since your last race, or not exercised much recently. More advanced or fitter runners may find some of the training in early weeks very comfortable - if this is the case, feel free to add a little extra distance to certain runs, or increase the speed slightly on others. Conversely, if it's been some time since you last trained for an event, you may need to bring the first Sunday 10 mile run down to eight miles.
If you find the first couple of weeks of this schedule difficult, but you have more than 12 weeks until your race, you could repeat each of the early weeks. If you only have the 12 weeks (or fewer) available, consider following the Bupa intermediate half marathon programme instead.
To run a fast half marathon race you need to be comfortable with the distance so Sunday will be a long run day to ensure you build a strong endurance base. During the week training will consist of a mix of steady runs to further build endurance, and tempo runs and shorter speed work to help you increase the speed at which you can run a half marathon. Aim to run at a slightly faster pace for your shorter steady runs than you would when doing a longer run.
Training aims
Weeks one to four
Week one includes a fartlek session. You can adjust the length and speed of your hard efforts in this session depending on your current level of fitness.
Week two includes your first tempo running session. Tempo run sessions will help to develop your lactate threshold, which will enable you to run faster for longer. Thursday of week two also includes your first intervals session that can be done on a running track, or on road, grass or paths. Try to keep your running on soft surfaces if possible - your legs will thank you for it. The interval training sessions will improve your anaerobic fitness and increase your running speed.
In week three you will tackle your first hills session. Hill running takes some getting used to - you will find that your legs get tired very quickly, but these sessions will become more comfortable as you progress through the programme.
Week four is a slightly easier week, allowing you a chance to freshen up and get ready for the next stage of your training. If you don't feel you need to ease off, add some distance to Monday's and Wednesday's runs, or make them a little faster.
Sunday of week four has a seven mile time trial set, which will give you a good indication of your current level of fitness. If you prefer, find a local 10km race to take part in. This will be slightly shorter than seven miles, but will add up to about the same if you run to warm up before the race and to cool down afterwards.
Weeks five to eight
You're now into the main body of the training plan, focusing on speed endurance during the week, but not forgetting the long runs each weekend. These will continue to improve your endurance meaning that the distance of 10 miles will pose no problems come race day, and you can focus on running a fast time.
Don't push your Wednesday run too much and if you feel tired, keep it at an easy pace. The aim is to be sufficiently recovered from Tuesday's training and ready for Thursday's session.
Week eight is another slightly easier week. Easing off a little will help you to get rid of any niggles or pains that may have developed during your training to this point. You might find a sports massage helpful. You should end week eight feeling refreshed and 'bouncy', ready to tackle the final few weeks of quality training, and go into your race all set to aim for a new personal best time.
You may like to replace the run on the Sunday of week eight with a 10km race. This can be a good point of focus during training in the preceding weeks, so use it as a rehearsal of your race preparation. Do everything as you plan to on race day - get up at the same time, eat what you plan to eat before the race and wear the same clothes.
Pace management
Test your pace to track and improve your performance
Weeks nine to twelve
Weeks nine and 10 will feel good. Your interval sessions and tempo runs should feel fast, your steady runs will feel more comfortable because of your increased fitness levels, and the hills session will feel much more comfortable than when you first started. Week nine sees your longest run at 14 miles. This is well over race distance so you won't be running hard, but the run should leave you confident that you can comfortably complete the race distance.
In week 10 you begin to taper - that means easing off training and freshening up for the race.
Week 11 is a fairly steady week and Tuesday's tempo run in week 12 will leave your legs feeling accustomed to your expected race pace, although you should finish the run feeling as though you could do it again.
Come race day you will feel fresh, light on your feet and well prepared for a good run.