I've run five half-marathons under 1:55 and have maintained a 26 to 30 mile per week training routine in the past year. My next run is the San Antonio Half Marathon this November, but I can't determine what training program I should follow. Advanced seems too much, and intermediate is way too easy. Have any ideas? Thanks. —Brian

Congratulations on your successful run of half-marathons! A great way to improve your performance is to evolve your training program gradually season to season. That is, continue to use the program you’ve been following and either modify or add a new ingredient—then let it simmer. When you do, it allows your body time to adapt to the changes in volume, intensity, frequency, and mode, and more importantly, you make it your own training recipe.

Accessorize the long runs. For example, you could keep the mid-week workouts the same this season, but add more intensity and variety to your long runs. One way I do this with my experienced runners is to pepper in progressive runs to simulate race effort, practice pacing for negative splits, and ease back on redundant long, slow distance runs. It is important to note that this is not an effective idea for newbies, as every long run is a new distance for the body. This is something to graduate to once you’ve been running consistently, have raced the distance, and are healthy and without injuries. Keep your long runs slow and easy the first time around or if you're coming back to training from an injury.

Build progression over time. The progressive run in this instance is actually a cutback in distance, but an increase in intensity. Instead of running a 12-miler at easy effort, you cut the distance down to fewer miles (six to eight miles for a half and eight to 12 miles for a full marathon) with greater intensity.

Here’s how a first-time 7-mile progressive run could go. Break the total distance into three parts—yellow effort (easy), orange effort (moderate), and red effort (we know what this is—hard). Easy effort is easily marked by the ability to talk easily about the movie you saw last night. Moderate effort is a step up and at the effort where you can start to hear your breathing and feel a real purpose in your stride. And red is what I call the "attention-getter effort" because you can't think about anything else but running in this zone (breathing is labored, and you can't talk in sentences).

Here's a sample long-run training plan variation for a half-marathon. Depending on your training plan, current mileage, and the time you have to prepare for the race, you could include a progressive run every two to four weeks, starting off with lower mileage (seven miles and including a higher percentage of easy effort running within) and building gradually to eight miles with more mileage in the moderate effort zone. There are lots of variations that work, and is one of them.

Week 1 – LSD – 8 miles

Week 2 – LSD – 9 miles

Week 3 – Progressive Run (PR) 7 miles (3m @Easy – 2m @ Moderate – 2m @Hard)

Week 4 – LSD – 10 miles

Week 5 – LSD – 11 miles

Week 6 - Progressive Run (PR) 7 miles (3E– 2M – 2H)

Week 7 - LSD – 12 miles

Week 8 - Progressive Run (PR) 8 miles (3E– 3M – 2H)

Week 9 - LSD – 14 miles

Week 10 - Progressive Run (PR) 8 miles (3E– 3M – 2H)

Week 11 Progressive Run – 7 miles (3E– 2M – 2H)

Week 12 Half-Marathon

You can play around with the long-run mileage based on your current mileage base, but this gives you an idea of how to create a new long-run plan seasoned with more intensity and variation. It's also great for boosting motivation, as you're switching it up and learning to train all your gears. A little pepper goes a long way in spicing up the meal.

Happy Trails.

Learn more tips and tricks for running your best life here -> CoachJenny.com

Ask me one of your great running Qs on the Ask Coach Jenny Facebook Page or email me.

Don't forget to pick up your FREE copy of The Minimalist Guide to Strength and Flexibility for Runners.

Meet me on Twitter.