This 16-week half marathon training plan is for experienced runners who have an established base (run at least 10-15 miles per week for 4-6 weeks). The maximum weekly miles will reach 32 with the maximum long run of 13 miles. The plan alternates high volume mileage weeks with lower volume mileage weeks to allow your body time to rest during training. Sample speed workouts are also included.

After downloading the plan, enter the date of your half marathon race in cell B17. Then, starting at week 16 and working back to week 1, enter the dates in column B.

Note: Long runs are scheduled on Saturdays but can be adjusted to accommodate your schedule.