First-Time Finisher
Build long-run durability with safe volume progression and confidence for race day.
Race plan field guide
Free Half Marathon Training PlanGenerator
Training for your first half or hunting a sub-2? Answer a few quick questions and get a personalized 13.1 plan that fits your life.
Create My Half Marathon PlanNo card required · preview the first two weeks
Week sheet · Half Marathon
Compare the training rhythm
MonRecoveryRest
TueWorkoutEasy 4k
WedRecoveryRest
ThuWorkoutEasy 5k
FriRecoveryRest
SatWorkoutLong 8k
SunRecoveryRest
The race brief
Conquer the 13.1 Miles
Your half marathon plan is tuned to your current mileage, preferred schedule, and target finish strategy.
Two half marathon training tracks
Sub-2 Focus
Prioritize threshold work, sustained tempos, and race-specific paces for a faster half.
Training architecture
What a Half Marathon plan usually includes
Use these ranges as a planning baseline. Your generated schedule adjusts them around current fitness, available days, race date, and goal pace.
Typical length8-16 weeks
Weekly volume20-45 miles / 32-72 km
Long-run peak8-13 miles / 13-21 km
How to use this half marathon page
Protect the long run
The long run is the anchor. Build it steadily before asking it to include big blocks at goal pace.
Practice race effort
Half marathon pace should feel controlled for stretches in training, not like a weekly time trial.
Leave room for fuel practice
Use longer runs to test drinks, gels, and timing. Waiting until race day is a bad bargain.
Preview a half marathon training week
A useful half marathon week protects the long run and uses tempo work carefully. It should feel repeatable.
| Day | Focus | Purpose |
|---|---|---|
| Mon | Rest | Full rest after the long run. |
| Tue | Tempo blocks | 2 x 12 min at controlled tempo effort, not all-out. |
| Wed | Easy | 35-50 min comfortable running. |
| Thu | Medium long | 60-75 min easy, relaxed finish. |
| Fri | Rest | Recovery before the long run. |
| Sat | Long run | 9-11 miles / 14-18 km with fueling practice. |
| Sun | Recovery | Short easy jog or complete rest. |
Which level should you choose?
Beginner
Use this if the goal is to finish well and build the long run without rushing the jump in distance.
Intermediate
Use this if you already run 10K comfortably and want tempo work plus longer aerobic runs.
Advanced
Use this if you can handle longer midweek runs and race-pace work inside long runs.
How long should the plan be?
8 weeks
A short block for runners who already have a strong long-run base.
10-12 weeks
The safest fit for many runners moving from regular 10K training into half marathon work.
14-16 weeks
Better for first-time half marathoners or anyone building weekly volume carefully.
Common mistakes to avoid
- Making every long run a race simulation
- Undertraining fuel and pacing before race day
- Choosing aggressive mileage without an endurance base
Before the first week
Calibrate this Half Marathon plan
Check the goal, paces, and training zones before turning a general plan into your weekly schedule.
Check 01
Predict your Half Marathon finish time
Use a recent race or time trial to choose a realistic goal before training starts.
Check 02Calculate training paces
Convert goal time, distance, and pace into numbers you can use on workout days.
Check 03Estimate VO2 max
Benchmark current fitness from race time or running pace before setting plan intensity.
Check 04Set training zones
Map easy, tempo, threshold, and interval efforts to useful intensity ranges.
What your half marathon plan includes
- 3-6 day personalized training options
- Progressive long-run framework
- Pace-targeted quality sessions
- Calendar sync and PDF exports
- Recovery-aware plan design
- Quick, free personalization
Turn the field guide into your training week.
Preview two personalised weeks free. Unlock the full race plan only if it fits.
Half Marathon Training FAQs
The practical questions runners usually need answered before choosing a training block.
Next course markers
Keep comparing
Compare related plans and supporting guidance before choosing the training block that matches your race.
Calibration bench
Check the inputs
Use the calculators to pressure-test pace and intensity before turning this guide into a schedule.
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