B. A. A. Half Marathon Training Plan - Level Three

  WEEK 1 2-WEEK PREP PHASE   MONDAY Off   TUESDAY 4-5 miles   WEDNESDAY 6-7 miles   THURSDAY 4-5 miles   FRIDAY Progression Run: 4 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest    SATURDAY 4-5 miles   SUNDAY Long Run: 9-10 miles on rolling hill course          WEEK 2 2-WEEK PREP PHASE   MONDAY Off   TUESDAY Tempo Intervals: 5-6 x 3/4 mile at Half Marathon Pace with 400m recovery jog   WEDNESDAY 4-5 miles   THURSDAY 6-7 miles,4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest    FRIDAY 4-5 miles   SATURDAY 5-6 miles   SUNDAY Long Run: 10-11 miles on rolling hill course         WEEK 3 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Tempo Intervals: 4-5 x mile at Half Marathon Pace, with 2 minutes rest   WEDNESDAY 4-5 miles   THURSDAY 5-6 miles   FRIDAY Progression Run: 5 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest    SATURDAY 4-5 miles   SUNDAY Long Run: 11-12 miles on rolling hill course         WEEK 4 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 8 x 1/2 mile at 10k pace with 90 seconds jog   WEDNESDAY 5-6 miles   THURSDAY 7-8 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest   FRIDAY 5-6 miles   SATURDAY Half Marathon Simulation: 6 miles easy, 5 miles at goal pace, 2 miles easy   SUNDAY 4-5 miles          WEEK 5 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 6 x 3/4mile at 10k pace with 1/4-mile jog    WEDNESDAY 5-6 miles   THURSDAY 6-7 miles   FRIDAY Progression Run: 6 miles, 3-4 minutes rest, then 6-7 x 45 seconds hard with 60 seconds rest    SATURDAY 4-5 miles   SUNDAY Long Run: 13-14 miles on rolling hill course         WEEK 6 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 3 x 1mile at 10k pace with 1/4-mile jog, 2 x 1/2 mile at 5k pace with 1/4-mile jog   WEDNESDAY 5-6 miles   THURSDAY 7-8 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest   FRIDAY 5-6 miles   SATURDAY Half Marathon Simulation: 6 miles easy, 5 miles at goal pace, 2 miles easy   SUNDAY 5-6 miles         WEEK 7 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 2 miles at HM Pace, 3 minutes rest, 2 x mile at 10k pace with 3 minutes rest, 2 x 1/2 mile at 5k pace with 2 minutes rest   WEDNESDAY 5-6 miles   THURSDAY 7-8 miles   FRIDAY Progression Run: 6 miles, 3-4 minutes rest, then 6-7 x 45 seconds hard with 60 seconds rest    SATURDAY 5-6 miles   SUNDAY Long Run: 13-14 miles steady effort         WEEK 8 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 2 x 2 miles at 10k pace with 3 minutes jog, 2 x 1/2 mile at 5k pace with 90 seconds jog   WEDNESDAY 5-6 miles   THURSDAY 7-8 miles, 3-4 minutes rest, then 4-5 x 60 seconds hard with 90 seconds rest   FRIDAY 5-6 miles   SATURDAY Half Marathon Simulation: 6 miles easy, 6 miles at goal pace, 2 miles easy on rolling hills course   SUNDAY 5-6 miles         WEEK 9 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 2 miles at HM Pace, 2 minutes rest, 2 x mile at 10k pace with 2 minutes rest, 2 x 1/2 mile at 5k pace with 2 minutes rest   WEDNESDAY 4-5 miles   THURSDAY 7-8 miles   FRIDAY Progression Run: 7 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest    SATURDAY 4-5 miles   SUNDAY Long Run: 13-14 miles steady effort         WEEK 10 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 1 mile at Half Marathon Pace, 2 minutes rest, 3 x 1 mile at 10k pace with 3 minutes rest, 2 x 1/2 mile at 5k Pace with 2 minutes rest   WEDNESDAY 5-6 miles   THURSDAY 7-8 miles, 3-4 minutes rest, then 6 x 45 seconds hard with 70 seconds rest   FRIDAY 5-6 miles   SATURDAY Half Marathon Simulation: 6 miles easy, 6 miles at goal pace, 2 miles easy on rolling hills course   SUNDAY 5-6 miles         WEEK 11 9-WEEK MAIN PHASE   MONDAY Off   TUESDAY Intervals: 3 x 1mile at 10k pace with 3 minutes rest, 2 x 3/4 mile at 5k Pace with 1/4mile jog   WEDNESDAY 5-6 miles   THURSDAY 6-7 miles   FRIDAY Progression Run: 5 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest    SATURDAY Off   SUNDAY Long Run: 10 miles easy on flat course         WEEK 12 1-WEEK TAPER PHASE   MONDAY Off   TUESDAY Intervals: 3 x 1/2mile at 10k pace with 2 minutes rest, 3 x 1/2 mile at 5k pace with 1/4 mile jog   WEDNESDAY 4-5 miles   THURSDAY 4 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest   FRIDAY Off   SATURDAY Pre-Race: 3-4 miles (easy effort)   SUNDAY RACE DAY