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Half Marathon Training Plan

A 12-week program to take you from 10K to 21.1K. Designed for runners who can comfortably run 10K and want to race their first half marathon.

Weeks

Days/Week

21.1K

Goal

19K

Peak Long Run

Program Guide

You should be able to run 10K continuously before starting. If you cannot, complete the Bridge to 10K plan first.

BASE (Weeks 1–3): Build your aerobic base. All runs are easy conversational pace.
BUILD (Weeks 5–7): Introduce tempo runs and interval training to improve speed.
PEAK (Weeks 9–10): Highest mileage weeks. Long runs reach 19K.
TAPER (Weeks 11–12): Reduce volume to arrive at race day fresh and ready.

Easy Pace: Easy runs should feel comfortable — you can hold a full conversation. Don't run too fast.
Tempo Pace: Comfortably hard — you can speak a few words but not full sentences. About 80% effort.
Interval Training: Run fast (90–95% effort) for the prescribed distance, then jog/walk for equal time to recover.

12-Week Schedule

3 runs per week, plus a Sunday long run. Swap days to fit your schedule, but keep rest days between hard workouts.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
🌱 BASE — Build aerobic foundation
W1	Easy Run 5K	Rest	Easy Run 5K	Rest	Easy Run 5K	Rest	Long Run 8K
W2	Easy Run 5K	Rest	Tempo Run 5K	Rest	Easy Run 5K	Rest	Long Run 10K
W3	Easy Run 6K	Rest	Tempo Run 6K	Rest	Easy Run 5K	Rest	Long Run 11K
💤 RECOVERY — Active rest week
W4	Easy Run 5K	Rest	Easy Run 5K	Rest	Easy Run 4K	Rest	Long Run 8K
⚡ BUILD — Introduce speed work
W5	Easy Run 6K	Rest	Intervals 8×400m	Rest	Easy Run 6K	Rest	Long Run 13K
W6	Easy Run 7K	Rest	Tempo Run 7K	Rest	Easy Run 6K	Rest	Long Run 14K
W7	Easy Run 7K	Rest	Intervals 6×800m	Rest	Easy Run 7K	Rest	Long Run 16K
💤 RECOVERY — Active rest week
W8	Easy Run 6K	Rest	Easy Run 6K	Rest	Easy Run 5K	Rest	Long Run 11K
🔥 PEAK — Highest mileage
W9	Easy Run 8K	Rest	Tempo Run 8K	Rest	Easy Run 7K	Rest	Long Run 18K
W10	Easy Run 8K	Rest	Intervals 5×1000m	Rest	Easy Run 7K	Rest	Long Run 19K
🎯 TAPER — Sharpen for race day
W11	Easy Run 6K	Rest	Tempo Run 5K	Rest	Easy Run 5K	Rest	Long Run 14K
W12	Easy Run 4K	Rest	Easy Run 3K (with strides)	Rest	Rest	Rest	🏁 RACE DAY 21.1K Half Marathon

Easy RunTempoIntervalsLong RunRestRace Day

Calculate your target half marathon pace and splits.

Predict your half marathon finish time from recent race results.

Train in the right zone — easy, tempo, and interval intensities.

No. The plan is 4 days per week. Rest days are just as important as run days for recovery and adaptation.

Skip it and continue with the next scheduled workout. Never double up to catch up — that's a fast track to injury.

Comfortable enough to hold a full conversation. Most runners go too fast on easy days. Slow down and trust the process.