Welcome to the starting line of the Runner’s World Half-Marathon
Bart Yasso’s Half-Marathon Advanced Plan Welcome to the starting line of the Runner’s World Half-Marathon Advanced Plan, designed by Chief Running Officer Bart Yasso. This plan is designed for the active person who has been running for 6 months or more, and is looking to run their fastest half marathon. Each week includes a mix of easy runs, a long run, speedwork, and hills to build up your endurance, and run your fastest race in just 12 weeks. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Easy Run: 6 miles Hills: 6 miles Easy Run: 4 miles HMPW: 6 miles Rest day HMPW: 6 miles Long Run: 10 miles 2 Easy Run: 5 miles Hills: 7 miles Easy Run: 4 miles HMPW: 8 miles Rest day Easy Run: 6 miles Long Run: 10 miles 3 Easy Run: 5 miles Hills: 8 miles Easy Run: 5 miles HMPW: 7 miles Rest day Easy Run: 6 miles Long Run: 12 miles 4 Easy Run: 5 miles Easy Run: 6 miles HMPW: 8 miles Rest day Easy Run: 7 miles Easy Run: 6 miles 5k Race: 2 mile warmup, 2 mile cooldown 5 Easy Run: 5 miles Hill Repeats: 9 miles Easy Run: 7 miles HMPW: 9 miles Rest day Easy Run: 6 miles Long Run: 13 miles 6 Easy Run: 5 miles Rest day Hill Repeats: 10 miles Easy Run: 6 miles HMPW: 9 miles Easy Run: 5 miles Long Run: 15 miles 7 Easy Run: 5 miles Rest day Speedwork: 10 miles Easy Run: 7 miles HMPW: 10 miles Easy Run: 5 miles Long Run: 15 miles 8 Easy Run: 5 miles Rest day Speedwork: 9 miles Easy Run: 7 miles HMPW: 10 miles Easy Run: 6 miles Long Run: 13 miles 9 Easy Run: 6 miles Easy Run: 8 miles Speedwork: 10 miles Rest day Hills: 8 miles Easy Run: 6 miles 10k Race 10 Easy Run: 4 miles Easy Run: 6 miles Speedwork: 8 miles Easy Run: 5 miles HMPW: 8 miles Rest day Long Run: 12 miles 11 Rest day Easy Run: 6 miles Repeats: 7 miles Easy Run: 5 miles HMPW: 7 miles Rest day Long Run: 8 miles 12 Rest day Easy Run: 4 miles Easy Run: 3 miles Mile Repeats: 5 miles Rest day Easy Run: 2 miles Race Day Long Run: Don’t push yourself on long run days, just focus on hitting a steady, easy stride for the entire run. Rest Day: If you are up to working out on a rest day, make sure to do a low impact activity like stretching, yoga or swimming to give your body a chance to recover. HMPW: Half Marathon Pace workout; Warm up for 1 mile, run at your half marathon pace, then cool down 1 mile. Speedwork: Do the Yasso 800s; Run 1/2 mile or 800 meters at your 10k pace, then jog a lap for recovery. Repeat 6 times. 5k and 10K Race: This is optional for the seasoned runner. Don’t expect a particularly fast time; the point is to go out and enjoy racing. Hills: Try running up the hilliest loop on your running route at a steady pace for a speed workout. © 2013 Rodale, Inc. All rights reserved.
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