Official · HALF_MARATHON · IMPROVE

Improve Your Half Marathon

This 12-week structured half-marathon plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

Paces below are VDOT 40 examples, not your training paces. After sign-in, reliable capability data is used; Target also requires a goal race.

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Week 1

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo

Warm-up15mWork20mCool-down10m

Warm up easily for 15 minutes, then run 20 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run

Work80m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 2

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo

Warm-up15mWork20mCool-down10m

Warm up easily for 15 minutes, then run 20 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 90

Work90m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 3

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo 25

Warm-up15mWork25mCool-down10m

Warm up easily for 15 minutes, then run 25 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 100

Work100m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Eat the same familiar pre-run breakfast you plan for race morning about 2-3 hours before this long run. Note what sits well and how you feel in the first 30 minutes.

RPE 3–4 · 5:51–6:59 min/km

Week 4

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work8mRecovery2mCool-down10m

Warm up easily for 15 minutes. Run three 8-minute cruise intervals at threshold effort where you can say only a few words at a time, with 2 minutes easy jog recovery between each. Cool down easily for 10 minutes. Keep each interval controlled and sustainable.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 110

Work110m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Practice drinking to thirst in small sips during this long run. Record roughly how much you drank and whether you felt thirsty or bloated afterward.

RPE 3–4 · 5:51–6:59 min/km

Week 5

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo 25

Warm-up15mWork25mCool-down10m

Warm up easily for 15 minutes, then run 25 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 120

Work2h

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Try a small amount of a carbohydrate source you already tolerate during the second half of this long run. Start modestly and note any stomach discomfort.

RPE 3–4 · 5:51–6:59 min/km

Week 6

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo

Warm-up15mWork20mCool-down10m

Warm up easily for 15 minutes, then run 20 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 90

Work90m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Repeat your chosen carbohydrate and hydration approach together on this long run. If anything upset your stomach, adjust the amount or timing and note the change.

RPE 3–4 · 5:51–6:59 min/km

Week 7

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work8mRecovery2mCool-down10m

Warm up easily for 15 minutes. Run three 8-minute cruise intervals at threshold effort where you can say only a few words at a time, with 2 minutes easy jog recovery between each. Cool down easily for 10 minutes. Keep each interval controlled and sustainable.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 110

Work110m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Carry your fluids and fuel the way you plan to on race day, whether a handheld, belt or vest. Confirm it does not chafe or bounce over the full duration.

RPE 3–4 · 5:51–6:59 min/km

Week 8

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo 25

Warm-up15mWork25mCool-down10m

Warm up easily for 15 minutes, then run 25 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 120

Work2h

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Wear your planned race-day shoes, socks and clothing for this long run. Check for hot spots, chafing and comfort over the full distance.

RPE 3–4 · 5:51–6:59 min/km

Week 9

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work8mRecovery2mCool-down10m

Warm up easily for 15 minutes. Run three 8-minute cruise intervals at threshold effort where you can say only a few words at a time, with 2 minutes easy jog recovery between each. Cool down easily for 10 minutes. Keep each interval controlled and sustainable.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 110

Work110m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Run part of this long run on terrain or hills similar to your race course. Practice holding easy effort on climbs and recovering on descents.

RPE 3–4 · 5:51–6:59 min/km

Week 10

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo 25

Warm-up15mWork25mCool-down10m

Warm up easily for 15 minutes, then run 25 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 100

Work100m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout. Rehearse your full race-day fueling and hydration plan together on this long run, using the exact amounts and timing you have settled on.

RPE 3–4 · 5:51–6:59 min/km

Week 11

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Tempo

Warm-up15mWork20mCool-down10m

Warm up easily for 15 minutes, then run 20 minutes at comfortably hard threshold effort where you can say only a few words at a time. Cool down easily for 10 minutes. Keep the threshold effort controlled and sustainable, not a race.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Long Easy Run 90

Work90m

Run easy and conversational for the full duration. Hold back early so you finish with reserve. This is a time-on-feet session, not a race; keep the effort relaxed throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 12

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easily for 20 minutes. Run six short, smooth, relaxed 20-second accelerations with a full 1-minute easy jog recovery between each. These are not sprints; focus on smooth turnover and good form. Cool down easily for 10 minutes.

RPE 6–8

Easy Run

Work40m

Run easy and conversational throughout. You should be able to speak in full sentences the entire time. Keep the effort relaxed and use this run to absorb training between harder days.

RPE 3–4 · 5:51–6:59 min/km

Final Half Marathon

Warm-up10mWork21.0975kmCool-down5m

Warm up easily for 10 minutes, then run the half-marathon distance by current capability and execution, not a promised goal time. Use your rehearsed breakfast, carrying, fueling, hydration and gear choices. Cool down easily for 5 minutes afterward.

RPE 3–4 · 5:51–6:59 min/km