Twelve weeks to a half marathon: your coach checks the date fits your running, then plans each week from what you log, with a taper at the end.
Sample plan: 12 weeks to race day, 4 runs a week
No card needed. Then $9.99 a month or $59.99 a year.
Coach
This first week matches what you're running now, so your body can settle in.
Coach
You completed last week, so this week builds to about 180 minutes.
| Effort | per km | per mile |
|---|---|---|
| Easy | 6:57–6:20 | 11:11–10:12 |
| Steady | 6:11–5:45 | 9:57–9:15 |
| Threshold | 5:22–5:16 | 8:38–8:29 |
| Intervals | 4:58–4:45 | 8:00–7:39 |
Predicted half marathon: 1:55:05
Your coach sets your paces from your current fitness: a recent race, or your usual easy pace to start. Each race or 5K time trial updates them, and so do imported runs that show you're fitter.
Twelve weeks works when you already run regularly. If the first long run scares you, give yourself more weeks.
Long runs teach endurance. Add pace later, once the distance itself is no longer the hard part.
A controlled threshold day helps half marathon fitness. Two or three hard days in a week usually don't.
Often, if you already run regularly. When you set the date, your coach checks it against your running and long run, and tells you if the race comes too soon. The runner on this page, at 2 h 45 min a week, needs at least 6 weeks.
You choose, from two to six. Your coach spaces your runs through the week so you recover between them.
Usually one, with easy running around it so you recover. Experienced runners who already run a lot may get a second in the weeks before a race.
Your long run grows gradually from what you run now toward what a half marathon needs, without big jumps from one week to the next. Easier weeks along the way let your legs catch up before it grows again.
In the last weeks before your half marathon you run less, at the same intensity, so you start the race fresh.
Unless you subscribe, for $9.99 a month or $59.99 a year, your coach stops: no new weeks, logging, check-ins or reminders. You can still see your plan, past weeks and logged runs, and download or delete your data. We never asked for a card, so nothing is charged.
Your plan starts from your race, the days you can run and what you run now. Then every week is planned from the one before.
No card needed. Then $9.99 a month or $59.99 a year.