HM Advanced Plan


This 12-week HM advanced training plan averages 45 miles (72 km)/week with 4 – 6 runs/week (2 of which are optional). It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.


The long run starts at 9 miles (14 km) and peaks at 15 miles (24 km) in week 9.


“This plan systematically develops your ability to run a faster half marathon by improving high-end endurance, lactate threshold, VO2max, and speed.”


I’m only an email away for questions that may arise during the course of this training plan.

The training method
Funnel periodization – a modern training method pioneered by the Kenya-based elite running coach Renato Canova.

It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster HM race pace.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Conditioning - This is the fitness phase with a focus on VO2max and lactate threshold.

3. Race-Specific - This is the sharpening phase where your HM race-fitness is brought to a peak.
What others say
Hi! I'm Sandro Sket, NSCA-Certified Strength & Conditioning Specialist and remote coach to competitive runners on 5 continents. Let me guide you, too, with performance-oriented training plans or 1:1 online coaching to achieve race results you never thought possible.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

HM Advanced | Miles

$29

12-week PR training plan in miles
4 - 6 runs/week | 45 miles/week
✔ Syncs with Garmin & Strava
✔ With detailed coach notes
✔ Adaptive workout paces
✔ Start plan on any date
Instant access
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HM Advanced | KM

$29

12-week PR training plan in km
4 - 6 runs/week | 72 km/week
✔ Syncs with Garmin & Strava
✔ With detailed coach notes
✔ Adaptive workout paces
✔ Start plan on any date
Instant access
Not the right training plan for you? Consider a Custom Training Plan or my 1:1 Online Coaching to get exactly what you need.