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Hal Higdon Advanced half marathon training schedule

This is a 12 week half marathon training program, with 6 running workouts per week. It is designed for very experienced runners who have run several half marathons and want to push the envelope of their performance.

NEW! Click here to add the Hal Higdon "Advanced" training schedule to your Google Calendar!


Download the Hal Higdon "Advanced" half marathon training schedule to your Google Calendar

Use this app to download the Hal Higdon "Advanced" half marathon training schedule to your Google Calendar.

If you are not already logged in to your Google Account, you will notice that the "Submit" button is disabled and there is a button on the line below the "Submit" button that says "Sign in to your Google Account". Click the "Sign in to your Google Account button" next to the "Submit" button. A window will pop up and prompt you for your login information.

After you are logged in to your Google Account, click the box labeled "MM/DD/YYYY", and use the datepicker to select a date for your first workout. This should be a Monday. Then click the "Submit" button. All the workouts should now be visible in your Google Calendar.

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Training schedule

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
13 mile run + strength6 x hill3 mile run + strength40 min tempoOff3 mile run90 min run (3/1)
23 mile run + strength7 x 400 5-K pace3 mile run + strength30 min tempoOff or easy runOff5-K race
33 mile run + strength7 x hill3 mile run + strength30 min tempoOff or easy runOff5-K race
43 mile run + strength8 x 400 5-K pace3 mile run + strength40 min tempoOff3 mile run90 min run (3/1)
53 mile run + strength8 x hill3 mile run + strength45 min tempoOff3 mile pace90 min run
63 mile run + strength8 x 400 5-K pace3 mile run + strength30 min tempoOff or easy runOff10-K Race
73 mile run + strength4 x 800 5-K pace3 mile run + strength45 min tempoOff4 mile run1:45 run (3/1)
83 mile run + strength3 x 1600 race pace3 mile run + strength50 min tempoOff5 mile pace1:45 run
93 mile run + strength5 x 800 10-K pace3 mile run + strength30 min tempoOff or easy runOff15-K race
103 mile run + strength4 x 1600 race pace3 mile run + strength55 min tempoOff5 mile pace2:00 run (3/1)
113 mile run + strength6 x 800 10-K pace3 mile run + strength60 min tempoOff3 mile pace2:00 run
123 mile run + strength6 x 400 5-K pace2 mile run + strength30 min tempoOffOffHalf marathon

Explanation of training schedule terms

Run: When the workout includes the word "run," such as "3 mile run," you should run that distance at a comfortable pace for you. A comfortable pace means one in which you could hold a conversation without having any difficulty breathing.

Pace: When the workout includes the word "pace, such as "3 mile pace," that means you should run the workout at whatever your desired race pace is. For example, if you plan to run your half marathon at an 8 min/mile pace, and you have to do a "3 mile pace" workout, then you should run 3 miles at an 8 min/mile pace.

Similarly, for a workout such as "8 x 400 5-K pace," you would run eight 400 meter runs (equal to one lap around a typical track) at the same pace you would run a 5-K race. So if you planned to run at 8 min/km, then you would run eight 400 meter runs at that pace (2 min/400m run).

Tempo: A tempo run of 30-45 minutes begins with 10-15 minutes of running at an easy pace, then build to 10-K race pace in the middle 15-20 minutes, and then run the last 5-10 minutes at an easy pace. Higdon notes "the pace buildup should be gradual, not sudden, with peak speed coming about two-thirds of the way through the workout." For example, let's say the schedule calls for a 30 minute tempo run. You would then run 10 minutes at an easy pace, 15 minutes at a gradually-increasing pace until you reach the speed you would run in a 10-K, then you would run the last 5 minutes at an easy pace.

Strength: When the word "strength" is used in the calendar, that means that you can do strength training as part of your workout that day (if you choose to do strength training as part of your program, which you do not have to do).

Race: The calendar mentions a 5-K Race, 10-K Race and 15-K Race in weeks 3, 6 and 9 respectively. Higdon suggests running in a race of that distance on those 3 days. However, it's a headache to schedule that many races, so this is purely optional. What you should do for those workouts if you aren't planning to run in a race is run that distance at whatever race pace you would select for that distance. For example, if you would run a 5-K race at 8 min/km, then run a 5-K route at 8 min/km.

Read Hal's half marathon training book or consult his website if you have further questions on his "Advanced" training program.