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21.1 · ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN
CALCULATE CALCULATE YOUR OPTIMAL TRAINING PACES
STEP 1
Use the Hansons Training Pace Calculator to Calculator to fill in the following paces. You’ll reference these paces for your weekly workouts. This will help you get the most out of each workout, and ensure that your training hits the right zones so you don’t go too easy, or too hard. Paces for workouts are given in ranges so that you can adjust your speed as necessary; as you get fitter, you can use the faster end of the range. __________ : Your goal finish time
__________ : Your goal pace (GP)
__________ : Easy
__________ : 5k for speed workouts
__________ : Long Run
__________ : 10k for speed workouts
BRUSH UP ON YOUR RUNNER LINGO TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 45 - 60 minutes if necessary.
STEP 2
RECOVERY PACE: PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving. WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and and easy jogging to recover once you’re done. REST OR CROSS-TRAIN: Total Total rest, or doing a non-running activity such as weights, yoga, cycling, etc. GP-5: Goal Pace minus 5 seconds/kilometer. For example if you see 4 x 2.4 kilometers @ GP-5 that means 4 repeats of 2.4 kilometers at your goal pace, minus 5 seconds per kilometer. If your goal pace is 5:00/kilometer then your goal pace for this workout would be 4:55/kilometer. 4:55/kilometer.
STEP 3
START TRAINING
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21.1 · ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN
WEEK 1
MON
TUE
WED
THU
F RI
S AT
SUN
rest or cross-train
rest or cross-train
rest or cross-train
6.4 kilometers easy pace
4.8 kilometers easy pace
6.4 kilometers easy pace
long run: 9.7 kilometers easy pace
6.4 kilometers easy pace
6.4 kilometers easy pace
long run: 9.7 kilometers easy pace
8 kilometers
8 kilometers
(27.4 (27.4 kilometers)
2.4 kilometer warm up
WEEK 2
6.4 kilometers easy pace
(53.1 kilometers)
12 x 400m @ 5k-10k pace w/400m recovery
2.4 kilometer warm up rest or cross-train
2.4 kilometer cool down
2.4 kilometer cool down
2.4 kilometer warm up
WEEK 3
6.4 kilometers
8 x 600m
4.8 kilometers @ GP
2.4 kilometer warm up rest or
4.8 kilometers
long run:
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21.1 · ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN
MON
TUE
WED
2.4 kilometer warm up
WEEK 5
6.4 kilometers easy pace
(64.4 kilometers)
5 x 1k @ 5k-10k pace w/600m recovery
rest or cross-train
(70.8 kilometers)
4 x 1200m @ 5k-10k pace w/600m recovery
rest or cross-train
3 x 1 kilometer
6.4 kilometers @ GP
8 kilometers easy pace
9.7 9.7 kilometers easy pace
long run: 16.1 kilometers easy pace
6.4 kilometers @ GP
9.7 9.7 kilometers easy pace
9.7 9.7 kilometers easy pace
long run: 19.3 kilometers easy pace
9.7 9.7 kilometers
8 kilometers
2.4 kilometer cool down
2.4 kilometer warm up 8 kilometers
S UN
2.4 kilometer warm up
2.4 kilometer cool down
WEEK 7
SAT
2.4 kilometer cool down
2.4 kilometer warm up 8 kilometers easy pace
F RI
2.4 kilometer warm up
2.4 kilometer cool down
WEEK 6
T HU
2.4 kilometer warm up rest or
6.4 kilometers
long run:
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21.1 · ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN
MON
T UE
WED
2.4 kilometer warm up
WEEK 9
8 kilometers easy pace
(66 kilometers)
6 x 800m @ 5k-10k pace w/400m recovery
rest or cross-train
(75.6 kilometers)
12 x 400m @ 5k-10k pace w/400m recovery
rest or cross-train
6 x 1 kilometer
8 kilometers @ GP
9.7 kilometers easy pace
8 kilometers easy pace
long run: 16.1 kilometers easy pace
8 kilometers @ GP
8 kilometers easy pace
9.7 9.7 kilometers easy pace
long run: 19.3 kilometers easy pace
9.7 kilometers
8 kilometers
2.4 kilometer cool down
2.4 kilometer warm up 8 kilometers
S UN
2.4 kilometer warm up
2.4 kilometer cool down
WEEK 11
SAT
2.4 kilometer cool down
2.4 kilometer warm up 11.3 kilometers easy pace
F RI
2.4 kilometer warm up
2.4 kilometer cool down
WEEK 10
T HU
2.4 kilometer warm up rest or
8 kilometers
long run:
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21.1 · ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN
MON
T UE
WED
2.4 kilometer warm up
WEEK 13
11.3 kilometers easy pace
(75.6 kilometers)
3 x 3.2 kilometer @ 10k pace w/800m recovery
rest or cross-train
(80.5 kilometers)
2 x 4.8 kilometer @ 10k pace w/1 kilometer recovery
rest or cross-train
3 x 3.2 kilometer
9.7 9.7 kilometers @ GP
9.7 kilometers easy pace
8 kilometers easy pace
long run: 16 kilometers easy pace
11.3 kilometers @ GP
8 kilometers easy pace
9.7 9.7 kilometers easy pace
long run: 22.5 kilometers easy pace
9.7 kilometers
8 kilometers
2.4 kilometer cool down
2.4 kilometer warm up 11.3 kilometers
S UN
2.4 kilometer warm up
2.4 kilometer cool down
WEEK 15
SAT
2.4 kilometer cool down
2.4 kilometer warm up 8 kilometers easy pace
F RI
2.4 kilometer warm up
2.4 kilometer cool down
WEEK 14
T HU
2.4 kilometer warm up rest or
11.3 kilometers
long run:
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21.1 · ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN
