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AdvancedVDOT 53
12-Week Advanced Half Marathon Plan
85 workouts across 12 weeks, with paces calculated from VDOT 53. Estimated half marathon finish: 1:24:30.
Duration
12 weeks
Peak volume
72 km
Predicted finish
1:24:30
Total distance
559 km
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 12 weeks before race day
- You can train 5 days per week
- You're chasing a PR or competitive placement
Training phases
Base Building3 weeks
Build Phase5 weeks
Peak Training2 weeks
Taper2 weeks
Race Week1 week
Your training paces
Based on VDOT 53. These paces are calculated using Jack Daniels' Running Formula to target the right physiological adaptations for each workout type.
Easy
5:03
Recovery & base building
Long Run
5:13
Endurance development
Tempo
3:55
Lactate threshold
Race Pace
4:00
Half marathon goal pace
Marathon
4:11
Aerobic endurance
Interval
3:41
VO₂max improvement
Repetition
3:30
Speed & economy
Volume progression
Weekly training volume in kilometers. Recovery weeks reduce load by ~30% to allow adaptation.
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