16-Week Advanced Half Marathon Plan
113 workouts across 16 weeks, with paces calculated from VDOT 53. Estimated half marathon finish: 1:24:30.
Is this 16-week advanced plan right for you?
This is the most gradual option in the library, designed to make patient progress before race day. It assumes a substantial weekly base and uses more quality work for a competitive goal or PR attempt.
Choose this plan if
- Race day is about 16 weeks away.
- You already run about 25+ miles per week and recover well from regular quality sessions.
- A fixed template peaking at 44.7 miles per week fits your schedule.
Consider another plan if
- Your race is sooner and you need a shorter plan that matches the actual calendar.
- You are rebuilding mileage, managing a major schedule change, or do not have a strong weekly base.
- A health concern, unusual pain, or a racing goal that needs professional individual advice is involved.
This free template peaks at 44.7 miles per week (72 km) and covers about 467.3miles total. It is a fixed schedule; a personalized plan uses your race date, current fitness, and available days for $19.99 per race.
Who this plan is for
- You have multiple half marathons or a full marathon under your belt
- You regularly run 25+ miles per week
- You have 16 weeks before race day
- You can train 5 days per week
- You're chasing a PR or competitive placement
Training phases
Your training paces
Based on VDOT 53. Paces are shown in minutes per kilometer; use the VDOT calculator to see the equivalent minutes-per-mile paces for your current result.
Volume progression
Weekly training volume, with miles shown first in the chart and kilometers included for reference. Recovery weeks reduce load by ~30% to allow adaptation.
Want your paces in this plan?
This free template uses VDOT 53 paces. Build a $19.99 personalized plan calibrated to your exact fitness level, race date, and schedule.
Build your plan for $19.99$19.99 intro price — only 100 places left, normally $34.99. Pay once per race.
Compare nearby plan durations
More time generally allows a steadier build; a shorter plan works best when you already have the running base this level expects.