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Advanced Half Marathon

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Rest Rest

Week 1 or or or 4 Miles Easy 3 Miles Easy 4 Miles Easy 6 Miles Easy
Cross-Train Cross-Train Cross-Train

Mileage
17 4 3 4 6
1.5M Warm Up 1.5M Warm Up

12 x 400m Rest
Week 2 4 Miles Easy @ 5k-10k pace or 3 Miles @ HMP 4 Miles Easy 4 Miles Easy 6 Miles Easy
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

33 4 9 6 4 4 6
1.5M Warm Up 1.5M Warm Up

8 x 600m Rest
Week 3 4 Miles Easy @ 5k-10k pace or 3 Miles @ HMP 5 Miles Easy 5 Miles Easy 7 Miles Easy
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

34 4 7 6 5 5 7
1.5M Warm Up 1.5M Warm Up

6 x 800m Rest
Week 4 5 Miles Easy @ 5k-10k pace or 3 Miles @ HMP 4 Miles Easy 6 Miles Easy 8 Miles Easy
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

36 5 7 6 4 6 8

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Advanced Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1.5M Warm Up

5 x 1k Rest
Week 5 4 Miles Easy @ 5k-10k pace or 4 Miles @ HMP 5 Miles Easy 6 Miles Easy 10 Mile Long Run
w. 600m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

40 4 8 7 5 6 10
1.5M Warm Up 1.5M Warm Up

4 x 1200m Rest
Week 6 5 Miles Easy @ 5k-10k pace or 4 Miles @ HMP 6 Miles Easy 6 Miles Easy 12 Mile Long Run
w. 600m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

44 5 8 7 6 6 12
1.5M Warm Up 1.5M Warm Up

3 x Mile Rest
Week 7 5 Miles Easy @ 5k-10k pace or 4 Miles @ HMP 6 Miles Easy 5 Miles Easy 10 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

41 5 8 7 6 5 10
1.5M Warm Up 1.5M Warm Up

5 x 1k Rest
Week 8 6 Miles Easy @ 5k-10k pace or 5 Miles @ HMP 6 Miles Easy 6 Miles Easy 12 Mile Long Run
w. 600m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

46 6 8 8 6 6 12

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Advanced Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1.5M Warm Up

6 x 800m Rest
Week 9 5 Miles Easy @ 5k-10k pace or 5 Miles @ HMP 6 Miles Easy 5 Miles Easy 10 Mile Long Run
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

41 5 7 8 6 5 10
1.5M Warm Up 1.5M Warm Up

12 x 400m Rest
Week 10 7 Miles Easy @ 5k-10k pace or 5 Miles @ HMP 5 Miles Easy 6 Miles Easy 12 Mile Long Run
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

47 7 9 8 5 6 12
1.5M Warm Up 1.5M Warm Up

6 x Mile Rest
Week 11 5 Miles Easy @ 10k pace or 6 Miles @ HMP 6 Miles Easy 5 Miles Easy 10 Mile Long Run
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

45 5 10 9 6 5 10
1.5M Warm Up 1.5M Warm Up

4 x 1.5 Mile Rest

Week 12 5 Miles Easy @ 10k pace or 6 Miles @ HMP 5 Miles Easy 6 Miles Easy 14 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

49 5 10 9 5 6 14

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Advanced Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1.5M Warm Up

3 x 2 Mile Rest
Week 13 7 Miles Easy @ 10k pace or 6 Miles @ HMP 6 Miles Easy 5 Miles Easy 10 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

47 7 10 9 6 5 10
1.5M Warm Up 1.5M Warm Up

2 x 3 Mile Rest
Week 14 5 Miles Easy @ 10k pace or 7 Miles @ HMP 5 Miles Easy 6 Miles Easy 14 Mile Long Run
w. 1 Mile jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

50 5 10 10 5 6 14
1.5M Warm Up 1.5M Warm Up

3 x 2 Mile Rest
Week 15 7 Miles Easy @ 10k pace or 7 Miles @ HMP 6 Miles Easy 5 Miles Easy 10 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

48 7 10 10 6 5 10
1.5M Warm Up 1.5M Warm Up

4 x 1.5 Mile Rest

Week 16 5 Miles Easy @ 10k pace or 7 Miles @ HMP 5 Miles Easy 6 Miles Easy 14 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

50 5 10 10 5 6 14

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Advanced Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1.5M Warm Up

6 x Mile Rest
Week 17 7 Miles Easy @ 10k pace or 5 Miles @ HMP 6 Miles Easy 5 Miles Easy 8 Miles Easy
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

44 7 10 8 6 5 8

Rest
3 Mile
Week 18 5 Miles Easy 5 Miles Easy or 6 Miles Easy 5 Miles Easy Race Day!
Shakeout Run
Cross-Train

Mileage
39 5 5 6 5 3 15

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Half Marathon Training Plan Key
Hansons
Coaching
Rest or Cross Train: Can be a rest day (no running), or a cross training day. Cross training can include strength training,
Resource Links
flexibility, yoga, or any aerobic activity. These may include elliptical, cycling, swimming, etc.

Paces:
To help you with your training paces I suggest you use our Training Pace Calculator. This will help you find all your Training Pace
appropriate training paces. Calculator
Some quick definitions:
M: miles
M: meters
HMP: Half Marathon Pace (Your goal pace) Hansons
HMP-10s: Half Marathon Pace minus 10 seconds/mile. For example if you see 4x1.5M @ HMP-10 that means 4 times Coaching
1.5 miles at your goal half marathon pace, minus 10 seconds per mile. If your goal half marathon pace is 8:00/mile then Services
your goal pace for this workout would be 7:50 per mile.

Resources: To help you out, we have a number of resources to help you. The Book:
Hanson’s Coaching Services is a great site to access all of our blogs and podcasts. It’s also your first step if you are looking Hansons
for individualized coaching or a custom training plan. Marathon
The Hanson’s Half Marathon Method is your best place to start! If you want to dive in more to the training philosophy and Method
methodology. You can purchase from me, but is also available on sites like Amazon, Barnes and Noble, and other book
retailers (electronic versions, too).
Facebook Group: The Hansons Marathon Method Community is a FREE close group (just ask for permission) where The Hansons
thousands of members are using or have used the programs to train with. A great opportunity to reach out to fellow Marathon Method
runners using the same training plan. Facebook
Community

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