Half marathon training plan
12 weeks, four runs a week. For runners who can already run 30 minutes without stopping.
- Length
- 12 weeks
- Sessions per week
- 4
- Peak week
- 42 km
- Longest run
- 19 km
Base builds easy volume, build adds tempo and intervals, peak holds the hardest weeks, taper cuts volume so you start fresh.
Week by week
| Week | Phase | Volume | Key session | Long run |
|---|---|---|---|---|
| 1 | Base | 24 km · 15 mi | Easy 6 km + strides | 8 km · 5 mi |
| 2 | Base | 26 km · 16 mi | Easy 6 km + strides | 9 km · 6 mi |
| 3 | Base | 28 km · 17 mi | Hills 6 × 60 s | 10 km · 6 mi |
| 4 | Base | 22 km · 14 mi | Easy 5 km | 8 km · 5 mi |
| 5 | Build | 30 km · 19 mi | Tempo 3 × 2 km | 12 km · 7 mi |
| 6 | Build | 33 km · 21 mi | Intervals 6 × 800 m | 13 km · 8 mi |
| 7 | Build | 36 km · 22 mi | Tempo 20 min | 15 km · 9 mi |
| 8 | Build | 28 km · 17 mi | Easy 6 km + strides | 11 km · 7 mi |
| 9 | Peak | 40 km · 25 mi | Threshold 4 × 1.5 km | 17 km · 11 mi |
| 10 | Peak | 42 km · 26 mi | Race pace 8 km | 19 km · 12 mi |
| 11 | Taper | 32 km · 20 mi | Race pace 5 km | 14 km · 9 mi |
| 12 | Taper | 20 km · 12 mi | Shakeout 4 km | Race day |
A typical week
Run the key session and the long run as written. Easy runs fill the rest of the week’s volume, and rest days are part of the plan. Swap days to fit your week, but keep a rest or easy day between the key session and the long run.
| Monday | Rest day |
|---|---|
| Tuesday | Key session from the table, with an easy warm-up and cool-down |
| Wednesday | Easy run, conversational pace |
| Thursday | Rest day or cross-training |
| Friday | Easy run, with 4–6 strides in Base and Build weeks |
| Saturday | Rest day |
| Sunday | Long run at easy pace |
How many weeks do you need to train for a half marathon?
Twelve weeks suits most runners who can already run 30 minutes without stopping. If you already run 30 km a week, 8–10 weeks can be enough.
Can I train for a half marathon running three days a week?
Yes. Keep the key session and the long run and drop one easy run. Expect a little less fitness on race day, and don’t add the missing distance to the other days.
What pace should I run my long runs?
Easy: about 60–90 seconds per km slower than your goal race pace, at a pace where you can still talk.
Pace calculatorWhat finish time should I aim for?
Predict it from a recent 10K or 5K. A 50-minute 10K points to roughly 1:50 for the half.
Race time predictorWhat if I miss a week?
Don’t try to catch up. Repeat the last week you completed and carry on from there.
What to do after a missed sessionThis is a sample. Let the coach adapt it to you.
- Starting volume and easy pace come from your recent runs.
- Weeks count back from your race date.
- Every session syncs to the Workout app on your Apple Watch.
- Missed a session? The coach rearranges the week.