Advanced programme
B
Half MarathonModerate
- Weeks
- 12
- Runs/wk
- 4
- Peak km
- 39
This program is for you if you consider yourself to be an advanced runner. You may have already completed half marathon (13.1 miles / 21km) races before, or possibly a 10km (6 miles) or 10 mile (16km) race, perhaps following the Bupa beginner and intermediate training programmes.
Schedule
Week 125.7 km
MonRest
TueRest
Wed
Easy9.7 km
Thu
Tempo30 min
FriRest
Sat
Cross-train
Sun
Long16.1 km
Week 224.1 km
MonRest
Tue
Tempo40 min
Wed
Easy8 km
Thu
Easy30 min
Intervals
FriRest
Sat
Cross-train
Sun
Long16.1 km
Week 327.4 km
MonRest
Tue
Easy30 min
Intervals
Wed
Easy8 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long19.3 km
Week 429 km
MonRest
Tue
Tempo40 min
Wed
Easy9.7 km
Thu
Easy9.7 km
FriRest
Sat
Cross-train
Sun
Long9.7 km
Week 532.2 km
MonRest
Tue
Easy40 min
Intervals
Wed
Easy11.3 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long20.9 km
Week 633.8 km
MonRest
Tue
Tempo50 min
Wed
Easy11.3 km
Thu
Easy40 min
Intervals
FriRest
Sat
Cross-train
Sun
Long22.5 km
Week 735.4 km
MonRest
Tue
Easy40 min
Intervals
Wed
Easy11.3 km
Thu
Tempo50 min
FriRest
Sat
Cross-train
Sun
Long24.1 km
Week 820.9 km
MonRest
TueRest
Wed
Easy11.3 km
Thu
Easy30 min
Intervals
FriRest
Sat
Cross-train
Sun
Long9.7 km
Week 938.6 km
MonRest
Tue
Tempo50 min
Wed
Easy12.9 km
Thu
Easy40 min
Intervals
FriRest
Sat
Cross-train
Sun
Long25.7 km
Week 1032.2 km
MonRest
Tue
Easy50 min
Intervals
Wed
Easy12.9 km
Thu
Tempo50 min
FriRest
Sat
Cross-train
Sun
Long19.3 km
Week 1124.1 km
MonRest
Tue
Tempo50 min
Wed
Easy8 km
Thu
Easy40 min
Intervals
FriRest
Sat
Cross-train
Sun
Long16.1 km
Week 126.4 km
MonRest
Tue
Tempo30 min
WedRest
Thu
Easy6.4 km
FriRest
SatRest
Sun
RaceRace