Training - Half Marathon Advanced

Half Marathon Event Training Program

10 Week Half Marathon Training Program Make yourself proud as you fly by your old personal best with our new Advanced Half Marathon Training. If you have completed half marathons in the past, this program is perfect for you. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 3.0 miles
    329.3 ft.
    468 cal.
    General Aerobic-3 miles-Denmark
  • 2.0 miles
    109.9 ft.
    306 cal.
    General Aerobic 2 mile run Raleigh, North Carolina
  • 2.0 miles
    0.0 ft.
    300 cal.
    Easy 2 miles
  • 3.0 miles
    378.2 ft.
    490 cal.
    General Aerobic-3 miles-Switzerland
  • 4.0 miles
    0.0 ft.
    601 cal.
    4 mile long run of the week
  • 4.0 miles
    277.7 ft.
    610 cal.
    General Aerobic- 4 miles- Italy
  • 1.5 miles
    0.0 ft.
    225 cal.
    4X15 second sprint efforts
  • 3.0 miles
    0.0 ft.
    451 cal.
    Easy 3 mile run
  • 4.0 miles
    108.8 ft.
    603 cal.
    General Aerobic-3 miles-New York
  • 5.0 miles
    0.0 ft.
    751 cal.
    Long run of the week 5 miles
  • 5.0 miles
    0.0 ft.
    751 cal.
    General Aerobic walk/run
  • 0.0 miles
    0.0 ft.
    29 cal.
    6 X 20 second climbs
  • 3.0 miles
    0.0 ft.
    451 cal.
    Easy 3 mile run
  • 4.0 miles
    336.0 ft.
    567 cal.
    Tempo Run-4 miles (1 mile just below race pace)-Canary Islands
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 mile long run of the week
  • 6.0 miles
    298.9 ft.
    908 cal.
    General Aerobic-6 miles-Taiwan
  • 2.0 miles
    0.0 ft.
    300 cal.
    5X20 second sprint efforts
  • 4.0 miles
    0.0 ft.
    601 cal.
    Easy 4 miles
  • 5.0 miles
    737.2 ft.
    749 cal.
    5 mile Tempo run (2 miles just below race pace)-New Zealand
  • 8.0 miles
    0.0 ft.
    1,202 cal.
    8 mile long run of the week
  • 6.0 miles
    383.0 ft.
    907 cal.
    General Aerobic-6 miles-Oregon Coast
  • 0.0 miles
    0.0 ft.
    37 cal.
    6 X 25 second climbs
  • 5.0 miles
    0.0 ft.
    751 cal.
    Easy 5 miles
  • 6.0 miles
    45.9 ft.
    901 cal.
    6 mile tempo run (run 3 miles just below race pace)-Hawaii
  • 8.0 miles
    0.0 ft.
    1,202 cal.
    8 mile long run
  • 7.0 miles
    117.0 ft.
    1,056 cal.
    General Aerobic Run-7 miles-Australia
  • 2.5 miles
    0.0 ft.
    375 cal.
    6X25 second sprint efforts
  • 5.0 miles
    0.0 ft.
    751 cal.
    Easy 5 mile run
  • 6.0 miles
    212.2 ft.
    897 cal.
    Tempo run-6 miles (3 miles at race pace)-Paris
  • 10.0 miles
    0.0 ft.
    1,502 cal.
    10 mile long run of the week
  • 5.0 miles
    148.1 ft.
    766 cal.
    General Aerobic Run-5 miles-Las Vegas
  • 0.0 miles
    0.0 ft.
    44 cal.
    6 X 30 second climbs
  • 4.0 miles
    0.0 ft.
    601 cal.
    4 easy miles
  • 5.0 miles
    48.5 ft.
    755 cal.
    General Aerobic-5 miles-Huntington Beach, Ca
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    7 mile long run
  • 6.0 miles
    525.3 ft.
    927 cal.
    General Aerobic- 6 miles- Svalbard snowmobile trail
  • 3.0 miles
    0.0 ft.
    451 cal.
    6X30 second sprint efforts
  • 6.0 miles
    0.0 ft.
    901 cal.
    Easy 6 miles
  • 7.0 miles
    43.4 ft.
    1,051 cal.
    7 mile tempo run (5 miles at race pace)-Key West
  • 12.0 miles
    0.0 ft.
    1,802 cal.
    12 mile long run of the week
  • 6.0 miles
    339.3 ft.
    855 cal.
    General Aerobic-6 miles-Yosemite
  • 0.0 miles
    0.0 ft.
    52 cal.
    8 X 35 second climbs
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 Easy miles
  • 6.0 miles
    588.7 ft.
    909 cal.
    6 mile tempo run (4 miles at race pace)-Canada
  • 10.0 miles
    0.0 ft.
    1,502 cal.
    10 mile long run of the week
  • 5.0 miles
    0.0 ft.
    751 cal.
    Easy Run
  • 3.0 miles
    0.0 ft.
    451 cal.
    Easy 3 miles run
  • 4.0 miles
    0.0 ft.
    601 cal.
    4 miles (run 2 of those miles at race pace)