Half Marathon Training Plan

Why Choose a Half Marathon?

The half marathon distance—13.1 miles or 21.1 kilometers—offers the perfect balance between challenge and achievability. Unlike a full marathon, a half marathon plan requires less time commitment, typically 8 to 16 weeks of training, making it more accessible for busy runners. Yet it's still a significant achievement that tests your endurance and mental strength.

Many runners find that a half marathon plan is the ideal next step after completing 10K races. The training builds your aerobic capacity, improves your running economy, and teaches you to pace yourself over longer distances. Plus, recovery is faster than after a full marathon, so you can race more frequently if you want.

Run Types Used in This Plan

A half marathon plan mixes several run types; each has a role. Here's a quick reference with links to full guides:

• Long run
• Easy run
• Recovery run
• Tempo run
• Interval run

What Goes Into a Half Marathon Plan?

An effective half marathon plan combines several key training elements. Understanding these components helps you follow your plan with confidence and make smart adjustments when needed.

Base Building Runs

Most of your weekly mileage in a half marathon plan comes from easy, conversational-paced runs. These base building runs develop your aerobic fitness without excessive stress. They should feel comfortable—you should be able to chat while running. These runs make up 70-80% of your total training volume.

Long Runs

Your weekly long run is crucial in a half marathon plan. These runs gradually increase from 8-10 kilometers to 16-19 kilometers over the course of your training. Long runs teach your body to run efficiently for extended periods and help you practice your race-day pacing strategy. Most half marathon plans schedule one long run per week, usually on weekends.

Speed Work

While not as intense as marathon training, a good half marathon plan includes some speed work to improve your pace. This might include tempo runs at your goal half marathon pace, or shorter intervals at 5K to 10K pace. Speed work typically makes up 10-20% of your total training volume in a half marathon plan.

Recovery Days

Rest and recovery are essential in any half marathon plan. Your body adapts to training during rest periods, not during the runs themselves. Most plans include 1-2 complete rest days per week, plus easy recovery runs that promote blood flow without adding stress.

How Long Should Your Half Marathon Plan Be?

The length of your half marathon plan depends on your current fitness level and experience. Here's a breakdown of typical timelines:

• Beginner (8-12 weeks): If you can comfortably run 5K, an 8-12 week half marathon plan gives you time to build endurance gradually. This timeline focuses on completing the distance safely.
• Intermediate (10-14 weeks): Runners with 10K experience can follow a 10-14 week half marathon plan. This allows time to build fitness while including some speed work.
• Advanced (12-16 weeks): Experienced runners targeting a specific time goal might follow a 12-16 week half marathon plan with more structured workouts and higher mileage.

Typical Week in a Half Marathon Plan

While every half marathon plan is different, most follow a similar weekly structure. Here's what a typical training week looks like:

This structure balances hard efforts with easy runs and rest. Notice that most days are easy runs or rest—this is intentional. Your body needs time to recover from the harder workouts to adapt and improve.

How Many Days Per Week Should You Train?

Most half marathon plans have you running 4-5 days per week. This frequency provides enough training stimulus while allowing adequate recovery. Here's how training frequency affects your plan:

The key is consistency. Running 4 days per week consistently is better than alternating between 3 and 6 days. Our half marathon plan generator lets you choose your preferred training frequency and builds your schedule around it.

Common Half Marathon Plan Mistakes to Avoid

Many runners make similar mistakes when following a half marathon plan. Being aware of these pitfalls helps you stay on track:

Running Too Fast on Easy Days

One of the biggest mistakes is running easy runs too hard. In a half marathon plan, most runs should feel comfortable. If you're pushing the pace on every run, you'll burn out before race day. Save your hard efforts for designated speed work and tempo runs.

Neglecting the Long Run

The long run is the most important workout in your half marathon plan. Skipping it or cutting it short limits your ability to handle the full 13.1 miles on race day. Make your long run a priority—it's where you build the endurance needed for race day.

Not Practicing Race Pace

A good half marathon plan includes some running at your goal race pace. This teaches your body what that pace feels like and builds confidence. If you never run at goal pace during training, you'll struggle to maintain it on race day.

Ignoring Recovery

Recovery is when your body adapts to training. A half marathon plan that doesn't include adequate rest leads to fatigue, injury risk, and poor performance. Don't skip rest days or run through pain—your future self will thank you.

Setting Realistic Goals for Your Half Marathon Plan

Your half marathon plan should align with your goals. Are you aiming to finish your first half marathon, or are you targeting a specific time? Different goals require different approaches:

• First Half Marathon: Focus on building endurance and completing the distance. Your half marathon plan should prioritize long runs and base building over speed work.
• Time Goal (e.g., sub-2 hours): Include more tempo runs and pace-specific workouts in your half marathon plan. You'll need to practice running at your target pace.
• Personal Best: A more advanced half marathon plan with higher mileage, structured intervals, and race-specific training.

When you create your half marathon plan, you'll specify your goal. The generator then builds your training schedule around that objective, ensuring every workout serves your purpose.

Fueling Your Half Marathon Training

While a half marathon plan focuses on running, proper nutrition and hydration support your training. During long runs over 90 minutes, you'll want to practice your race-day fueling strategy.

During Long Runs

For runs longer than 90 minutes in your half marathon plan, consider taking in 30-60 grams of carbohydrates per hour. This might be through energy gels, sports drinks, or other easily digestible sources. Practice during training to find what works for your stomach.

Daily Nutrition

A balanced diet supports your half marathon plan. Focus on whole foods, adequate protein for recovery, and enough carbohydrates to fuel your training. Stay hydrated throughout the day, not just during runs.

The Final Weeks: Tapering in Your Half Marathon Plan

The last 1-2 weeks of your half marathon plan should include a taper—a reduction in training volume while maintaining some intensity. This allows your body to recover fully and arrive at the starting line fresh and ready.

During the taper, reduce your weekly mileage by 30-40% and shorten your long run. You might do one shorter tempo run to keep your legs sharp, but avoid hard workouts. Trust your training—the fitness you've built over the previous weeks isn't going anywhere.