Advanced Training Schedule

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This advanced scheduled is designed for runners who have previously completed the half marathon distance and are interested in improving race performance. A Basic Training Schedule is also available for runners and walkers who have more modest goals or have not met the following prerequisites.

These prerequisites are strongly recommended for runners planning to follow the Advanced Training Schedule:

  • Individual has been running consistently for at least three years (e.g., 3-4 runs/week, 25-40 miles/week)
  • Previously completed the 13.1 mile half-marathon distance
  • No chronic injury problems

Each Wednesday's workout includes a tempo run. See full description below.

Week Dates Mon Tue Wed Thu Fri Sat Sun Total
1 Aug 1 - Aug 7 6 off 9 6 off 8 off 29
2 Aug 8 - Aug 14 6 off 9 6 off 10 off 31
3 Aug 15 - Aug 21 6 off 9 6 off 8 off 29
4 Aug 22 - Aug 28 7 off 9 6 off 10 off 32
5 Aug 29 - Sep 4 7 off 9 5 off 10 off 31
6 Sep 5 - Sep 11 8 off 9 5 off 12 off 34
7 Sep 12 - Sep 18 8 off 9 5 off 10 off 32
8 Sep 19 - Sep 25 8 off 9 6 off 14 off 37
9 Sep 26 - Oct 2 8 off 9 6 off 10 off 33
10 Oct 3 - Oct 9 8 off 9 6 off 15 off 38
11 Oct 10 - Oct 16 8 off 9 6 off 12 off 35
12 Oct 17 - Oct 23 6 off 9 6 off 6 off 27
13 Oct 24 - Oct 30 off 3 off 2 off 13.1 off 18.1
post race Oct 31 - Nov 6 off 1 off 1 off 2 off 4
post race Nov 7 - Nov 13 2 1 off 2 off 3 off 8

Wednesday Tempo Workout, Weeks 1 - 4

  1. Easy 2 mile jog warm up
  2. 4 x 1 mile pickups at 15 - 20 secs faster per mile than target race pace, easy 1/2 mi jog in between mile pickups (e.g., if you're shooting for a 7 min pace on race day your mile pickup should be at 6:40 - 6:45. If you're running this workout on a track, aim for very consistent 1/4 mile splits. Focus on rhythm.)
  3. 2.5 mile jog warm down

Wednesday Tempo Workout, Weeks 5 - 12

  1. Easy 2 mile jog warm up
  2. 2 x 2 mile pickup at 10 seconds faster per mile than target race pace, easy 1 mile jog in between pickups (e.g., If you're shooting for a 7 minute pace on race day, your target 2-mi pickup time should be 13:40 +/- a sec or two. Once again, aim for a very steady pace and avoid pace fluctuations - the focus is on rhythm!) Weeks 9 - 12 you might try adding a third 2-mile pickup.
  3. Easy 2 mile jog warm down

Questions? Write Fred Klinge at fred@runfreddierun.com.

Fred Klinge is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist. He participated in 1984 U.S. Olympic Marathon Trials and has a marathon PR of 2:18:15. Fred served as a running coach for the Little Rock Marathon Training program (2003 – 2005) and the New Orleans Mardi Gras Marathon (2007 – 2009). He currently serves as running coach for the Pelican Running Club in Mandeville, Louisiana. Fred writes a running/fitness blog, http://runfreddierun.com/.