Advanced programme
Half MarathonModerate12 weeksby BUPA
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 1
Mon
Rest
Tue
Rest
Wed
Easy
6 miles
Thu
Tempo
30 min
Fri
Rest
Sat
Cross-train
Sun
Long
10 miles
Week 2
Mon
Rest
Tue
Tempo
40 min
Wed
Easy
5 miles
Thu
Easy
30 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
10 miles
Week 3
Mon
Rest
Tue
Easy
30 min
Intervals
Wed
Easy
5 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
12 miles
Week 4
Mon
Rest
Tue
Tempo
40 min
Wed
Easy
6 miles
Thu
Easy
6 miles
Fri
Rest
Sat
Cross-train
Sun
Long
6 miles
Week 5
Mon
Rest
Tue
Easy
40 min
Intervals
Wed
Easy
7 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
13 miles
Week 6
Mon
Rest
Tue
Tempo
50 min
Wed
Easy
7 miles
Thu
Easy
40 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
14 miles
Week 7
Mon
Rest
Tue
Easy
40 min
Intervals
Wed
Easy
7 miles
Thu
Tempo
50 min
Fri
Rest
Sat
Cross-train
Sun
Long
15 miles
Week 8
Mon
Rest
Tue
Rest
Wed
Easy
7 miles
Thu
Easy
30 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
6 miles
Week 9
Mon
Rest
Tue
Tempo
50 min
Wed
Easy
8 miles
Thu
Easy
40 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
16 miles
Week 10
Mon
Rest
Tue
Easy
50 min
Intervals
Wed
Easy
8 miles
Thu
Tempo
50 min
Fri
Rest
Sat
Cross-train
Sun
Long
12 miles
Week 11
Mon
Rest
Tue
Tempo
50 min
Wed
Easy
5 miles
Thu
Easy
40 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
10 miles
Week 12
Mon
Rest
Tue
Tempo
30 min
Wed
Rest
Thu
Easy
4 miles
Fri
Rest
Sat
Rest
Sun
Race
Race