Hal Higdon: Half Marathon Advanced (miles)

Train with TrainingPeaks.

Week Mon Tue Wed Thu Fri Sat Sun

40 min 90 min run
1 3 mi run 6 x hill 3 mi run Rest 3 mi run
tempo (3/1)
7 x 400 5- 45 min
2 3 mi run 3 mi run Rest 3 mi pace 90 min run
K pace tempo
30 min Rest or
3 3 mi run 7 x hill 3 mi run Rest 5-K Race
tempo easy run
8 x 400 5- 40 min 90 min run
4 3 mi run 3 mi run Rest 3 mi run
K pace tempo (3/1)
45 min
5 3 mi run 8 x hill 3 mi run Rest 3 mi pace 90 min run
tempo
8 x 400 5- 30 min Rest or
6 3 mi run 3 mi run Rest 10-K Race
K pace tempo easy run
4 x 800 10- 45 min
7 3 mi run 3 mi run Rest 4 mi pace 1:45 run (3/1)
K pace tempo
3 x 1600 50 min
8 3 mi run 3 mi run Rest 5 mi pace 1:45 run
race pace tempo
5 x 800 10- 30 min Rest or
9 3 mi run 3 mi run Rest 15-K Race
K pace tempo easy run
4 x 1600 55 min
10 3 mi run 3 mi run Rest 5 mi pace 2:00 run (3/1)
race pace tempo
6 x 800 10-K 60 min
11 3 mi run 3 mi run Rest 3 mi pace 2:00 run
pace tempo
6 x 400 5- 30 min
12 3 mi run 2 mi run Rest Rest Half Marathon
K pace tempo

My race date:

Check HalHigdon.com for updates and more training advice, and remember to return periodically to the
Half Marathon Advanced page to get clarification on workouts.
Hal Higdon: Half Marathon Advanced (kilometers)
Train with TrainingPeaks.

Week Mon Tue Wed Thu Fri Sat Sun

4.8 km 40 min 90 min run
1 6 x hill 4.8 km run Rest 4.8 km run
run tempo (3/1)
4.8 km 7 x 400 5- 45 min 4.8 km
2 4.8 km run Rest 90 min run
run K pace tempo pace
4.8 km 30 min Rest or
3 7 x hill 4.8 km run Rest 5-K Race
run tempo easy run
4.8 km 8 x 400 5- 40 min 90 min run
4 4.8 km run Rest 4.8 km run
run K pace tempo (3/1)
4.8 km 45 min 4.8 km
5 8 x hill 4.8 km run Rest 90 min run
run tempo pace
4.8 km 8 x 400 5- 30 min Rest or
6 4.8 km run Rest 10-K Race
run K pace tempo easy run
4.8 km 4 x 800 10- 45 min 6.4 km
7 4.8 km run Rest 1:45 run (3/1)
run K pace tempo pace
4.8 km 3 x 1600 50 min 8.1 km
8 4.8 km run Rest 1:45 run
run race pace tempo pace
4.8 km 5 x 800 10- 30 min Rest or
9 4.8 km run Rest 15-K Race
run K pace tempo easy run
4.8 km 4 x 1600 55 min 8.1 km
10 4.8 km run Rest 2:00 run (3/1)
run race pace tempo pace
4.8 km 6 x 800 10-K 60 min 4.8 km
11 4.8 km run Rest 2:00 run
run pace tempo pace
4.8 km 6 x 400 5- 30 min
12 3.2 km run Rest Rest Half Marathon
run K pace tempo
My race date:

Check HalHigdon.com for updates and more training advice, and remember to return periodically to the
Half Marathon Advanced page to get clarification on workouts.