21.

1 ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN

CALCULATE YOUR OPTIMAL TRAINING PACES

Use the Hansons Training Pace Calculator to fill in the following paces. Youll reference these paces for your weekly workouts.
STEP 1 This will help you get the most out of each workout, and ensure that your training hits the right zones so you dont 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.
RECOVERY PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving.
STEP 2 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 youre done.
REST OR CROSS-TRAIN: 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.

STEP 3 START TRAINING

 21.1 ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN

MON TUE WED THU FRI SAT SUN

WEEK 1 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
(27.4 kilometers)

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 2 6.4 kilometers

easy pace
12 x 400m
@ 5k-10k pace
rest or
cross-train
4.8 kilometers
@ GP
6.4 kilometers
easy pace
6.4 kilometers
easy pace
long run:
9.7 kilometers
w/400m recovery easy pace
(53.1 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 3 6.4 kilometers

easy pace
8 x 600m
@ 5k-10k pace rest or
cross-train
4.8 kilometers
@ GP
8 kilometers
easy pace
8 kilometers
easy pace
long run:
11.3 kilometers
w/400m recovery easy pace
(54.7 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 4 8 kilometers
easy pace
6 x 800m
@ 5k-10k pace
rest or
cross-train
4.8 kilometers
@ GP
6.4 kilometers
easy pace
9.7 kilometers
easy pace
long run:
12.9 kilometers
w/400m recovery easy pace
(57.9 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down
 21.1 ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN

MON TUE WED THU FRI SAT SUN

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 5 6.4 kilometers

easy pace
5 x 1k
@ 5k-10k pace rest or
cross-train
6.4 kilometers
@ GP
8 kilometers
easy pace
9.7 kilometers
easy pace
long run:
16.1 kilometers
w/600m recovery easy pace
(64.4 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 6 8 kilometers
easy pace
4 x 1200m
@ 5k-10k pace
rest or
cross-train
6.4 kilometers
@ GP
9.7 kilometers
easy pace
9.7 kilometers
easy pace
long run:
19.3 kilometers
w/600m recovery easy pace
(70.8 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 7 8 kilometers
easy pace
3 x 1 kilometer
@ 5k-10k pace rest or
cross-train
6.4 kilometers
@ GP
9.7 kilometers
easy pace
8 kilometers
easy pace
long run:
16.1 kilometers
w/800m recovery easy pace
(66 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 8 9.7 kilometers

easy pace
5 x 1k
@ 5k-10k pace
rest or
cross-train
8 kilometers
@ GP
9.7 kilometers
easy pace
9.7 kilometers
easy pace
long run:
19.3 kilometers
w/600m recovery easy pace
(74 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down
 21.1 ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN

MON TUE WED THU FRI SAT SUN

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 9 8 kilometers
easy pace
6 x 800m
@ 5k-10k pace rest or
cross-train
8 kilometers
@ GP
9.7 kilometers
easy pace
8 kilometers
easy pace
long run:
16.1 kilometers
w/400m recovery easy pace
(66 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 10 11.3 kilometers

easy pace
12 x 400m
@ 5k-10k pace
rest or
cross-train
8 kilometers
@ GP
8 kilometers
easy pace
9.7 kilometers
easy pace
long run:
19.3 kilometers
w/400m recovery easy pace
(75.6 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 11 8 kilometers
easy pace
6 x 1 kilometer
@ 10k pace rest or
cross-train
8 kilometers
@ GP
9.7 kilometers
easy pace
8 kilometers
easy pace
long run:
16.1 kilometers
w/400m recovery easy pace
(72.4 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 12 8 kilometers
easy pace
4 x 1.5 kilometer
@ 10k pace
rest or
cross-train
8 kilometers
@ GP
8 kilometers
easy pace
9.7 kilometers
easy pace
long run:
22.5 kilometers
w/800m recovery easy pace
(78.9 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down
 21.1 ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN

MON TUE WED THU FRI SAT SUN

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 13 11.3 kilometers

easy pace
3 x 3.2 kilometer
@ 10k pace rest or
cross-train
9.7 kilometers
@ GP
9.7 kilometers
easy pace
8 kilometers
easy pace
long run:
16 kilometers
w/800m recovery easy pace
(75.6 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 14 8 kilometers
easy pace
2 x 4.8 kilometer
@ 10k pace
rest or
cross-train
11.3 kilometers
@ GP
8 kilometers
easy pace
9.7 kilometers
easy pace
long run:
22.5 kilometers
w/1 kilometer recovery easy pace
(80.5 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 15 11.3 kilometers

easy pace
3 x 3.2 kilometer
@ 10k pace rest or
cross-train
11.3 kilometers
@ GP
9.7 kilometers
easy pace
8 kilometers
easy pace
long run:
16 kilometers
w/800m recovery easy pace
(77.2 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 16 8 kilometers
easy pace
4 x 2.4 kilometer
@ 10k pace
rest or
cross-train
11.3 kilometers
@ GP
8 kilometers
easy pace
9.7 kilometers
easy pace
long run:
22.5 kilometers
w/800m recovery easy pace
(80.5 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down
 21.1 ADVANCED 18-WEEK HALF-MARATHON TRAINING PLAN

MON TUE WED THU FRI SAT SUN

2.4 kilometer warm up 2.4 kilometer warm up

WEEK 17 11.3 kilometers

easy pace
6 x 1.6 kilometer
@ 10k pace rest or
cross-train
8 kilometer tempo
@ GP
9.7 kilometers
easy pace
8 kilometers
easy pace
long run:
12.9 kilometers
w/400m recovery easy pace
(70.8 kilometers)
2.4 kilometer cool down
2.4 kilometer cool down

WEEK 18 8 kilometers
easy pace
8 kilometers
easy pace
rest or
cross-train
9.7 kilometers
easy pace
8 kilometers
easy pace
4.8 kilometer
shakeout run
RACE DAY!
(62.8 kilometers)

CHECK OUT SOME HANSONS RESOURCES

HansonsCoachingServices.com is a great site to access running blogs and podcasts. Its also your first step if you are looking for individualized
coaching or a custom training plan. If you want to dive in more to the training philosophy and methodology, the Hansons Marathon Method book
is a great place to start.
The Hansons Marathon Method Community is a FREE closed Facebook Group (just ask for permission) where you can connect with fellow runners
using the same training plans. A great opportunity to reach out to fellow runners using the same training plan.

NOTES
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