2012 Half-Marathon Advanced Training Schedule
The Louisiana Marathon and Half-Marathon are Sunday, January 15, 2012 in Baton Rouge, Louisiana. Register Now >>
The Advanced Half-Marathon Training Schedule is recommended with the following pre-requisites: (1) Individual has been running consistently for at least three years, (e.g., 3-4 runs/week, 25-40 miles/week), (2) previously completed a 13.1 mile half-marathon, and (3) no chronic injury problems.
| Week | Date | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 10/17 – 10/23 | 6 | OFF | 9 tempo | 6 | OFF | 8 | OFF | 29 |
| 2 | 10/24 – 10/30 | 6 | OFF | 9 tempo | 6 | OFF | 10 | OFF | 31 |
| 3 | 10/31– 11/6 | 6 | OFF | 9 tempo | 6 | OFF | 8 | OFF | 29 |
| 4 | 11/7 – 11/13 | 7 | OFF | 9 tempo | 5 | OFF | 10 | OFF | 32 |
| 5 | 11/14 – 11/20 | 7 | OFF | 9 tempo | 5 | OFF | 10 | OFF | 31 |
| 6 | 11/21 – 11/27 | 8 | OFF | 9 tempo | 5 * | OFF | 12 | OFF | 34 |
| 7 | 11/28 – 12/4 | 8 | OFF | 9 tempo | 5 | OFF | 10 | OFF | 32 |
| 8 | 12/5 – 12/11 | 8 | OFF | 9 tempo | 6 | OFF | 14 | OFF | 37 |
| 9 | 12/12 – 12/18 | 8 | OFF | 9 tempo | 6 | OFF | 10 | OFF | 33 |
| 10 | 12/19 – 12/25 | 8 | OFF | 9 tempo | 6 | OFF | 14 | OFF ** | 37 |
| 11 | 12/26 – 1/1 | 8 | OFF | 9 tempo | 6 | OFF | 12 | OFF *** | 35 |
| 12 | 1/2 – 1/8 | 6 | OFF | 9 tempo | 6 | OFF | 6 | OFF | 27 |
| 13 | 1/9 – 1/15 | OFF | 3 | OFF | 2 | 2 | OFF | 13.1 | 20.1 |
| Post Race | 1/16 – 1/22 | OFF | 1 | OFF | 1 | OFF | 2 | OFF | 4 |
| Post Race | 1/23 – 1/29 | 2 | 1 | OFF | 2 | OFF | 3 | OFF | 8 |
| This program has been written in miles. (*) denoted Thanksgiving; (**) Christmas; and (***) New Year’s Day. | |||||||||
Get the Fred Klinge Training Program
Download a PDF of the Advanced Half-Marathon Training Schedule
Wednesday Tempo Workout, weeks 1-4:
- 1. Easy 2 mile jog warm up
- 2. 4 x 1 mile pickups at 15 – 20 secs faster per mile than target race pace, easy 1/2 mi jog in between mile pickups (e.g., if you’re shooting for a 7 min pace on race day your mile pickup should be at 6:40 – 6:45 if you’re running this workout on a track, aim for very consistent 1/4 mile splits. Focus on split consistency.)
- 3. 2.5 mile jog warm down
