Half marathon running plan

Free 14-week half marathon training plan for first-time racers.

This 13.1-mile plan is for runners with a consistent 10K base. It develops long-run durability, controlled threshold work, recovery, fueling practice, and a two-week taper while keeping most running conversational.

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  • Full schedule free
  • 14 weeks
  • 4 runs per week
  • Consistent 10K base

Who this half marathon training plan is for

You want a half marathon training plan with a clear path toward 13.1 miles.

You need a half marathon running plan that balances long runs, easy mileage, workouts, recovery, and taper.

You want the plan to stay usable when fatigue, missed runs, or real life changes the week.

What a half marathon training plan should include

A half marathon plan needs enough endurance for 13.1 miles, enough quality to hold pace, and enough recovery to absorb the work.

Long runs

The long run is the backbone of half marathon training, but it should progress in a way you can recover from.

  • Build long runs gradually
  • Use cutback weeks after bigger builds
  • Practice fueling if runs get longer than 90 minutes

Threshold and pace work

Half marathon workouts should improve sustainable speed without replacing the easy mileage that supports them.

  • Use tempo or cruise intervals
  • Keep faster work controlled
  • Practice goal pace late in the block

Taper and race week

The final phase should lower fatigue while keeping the legs familiar with race effort.

  • Reduce volume before race day
  • Keep a small touch of pace
  • Avoid last-minute fitness chasing

How the 14-week half marathon Finish plan progresses

The schedule alternates build and recovery, peaks with race-specific endurance, and tapers into 13.1 miles. The complete day-by-day plan follows below.

Weeks 1-4

Durability base

Build easy mileage and long-run rhythm while keeping load changes gradual.

Weeks 5-11

Threshold and race pace

Use controlled quality sessions and longer aerobic support.

Weeks 12-16

Specificity and taper

Practice goal pace, reduce fatigue, and arrive ready for race day.

Complete weekly training schedule

This 14-week structured half-marathon plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

Not sure what RPE means? Read the 1–10 RPE effort guide.

How AI Coach supports you after the plan starts

The official plan is your stable starting point. Once training begins, AI Coach uses completed work, load and recovery signals, and schedule changes to suggest adjustments for your approval.

  1. 1. Track plan versus reality

    AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.

  2. 2. Assess load and recovery

    It combines recent workload, perceived effort and available recovery signals to explain whether to continue, ease back or prioritize recovery. It never changes the plan silently.

  3. 3. Propose adjustments for approval

    When fatigue, missed training or schedule changes disrupt the week, AI Coach can propose moving, reducing or replacing sessions, explain the trade-off, and apply changes only after you confirm.

How hard should each workout feel?

Easy and long runs
Conversational effort, usually RPE 2-4 out of 10. Slow down for heat, hills, fatigue, or soreness.
Tempo, intervals, and goal pace
Controlled quality, not an all-out test. Finish with repeatable form and stop the session if pain changes your stride.

How to adjust the schedule

  • Do not stack missed runs into the next day.
  • Repeat or reduce a week when fatigue or soreness does not settle.
  • Stop and seek qualified medical advice for pain, chest pain, dizziness, illness, or unusual symptoms.

Create your half marathon running plan in Trainingload.ai

Start from the 13.1 mile structure, then let your calendar, recent workouts, and training load shape the exact weekly plan.

Create my half marathon plan

How Trainingload.ai keeps a half marathon plan usable

The page gives the half marathon training plan structure. The app helps turn it into a calendar and adjust it when completed runs or fatigue change the original plan.

ATL climbs before quality days

Lower the next hard session or move it so the plan keeps its purpose.

Long run gets missed

Reschedule conservatively without compressing too much work into one week.

Performance response stalls

Review effective VO2max, pace, heart rate, and load before adding more intensity.

Related running plan pages

Improve plan

View the frozen performance-improvement schedule for this distance.

Target plan

View the race-specific schedule that requires current capability and a goal event.

10K training plan

Use this if you are still building toward longer racing.

Marathon training plan

Move from 13.1 miles to a full marathon block.

PMC fitness chart

Track CTL, ATL, and TSB during longer blocks.

Use the AI half marathon training plan

Draft confirmable long-run, recovery, and taper changes from training load.

Use AI to adjust training load in your plan

Draft confirmable changes from completed runs and load, not a fixed calendar.

Calculate VDOT training paces

Use a recent result as a verifiable pace anchor.

Manage training load in your plan

Check CTL, ATL, and TSB before adding volume or intensity.

Half Marathon training plan FAQ

Common questions about plan length, weekly structure, AI coach review, and how to adjust when training changes.

How long is this half marathon training plan?

This schedule is 14 weeks. That is a common first-half build when you already have a consistent 10K base and can protect four running days each week.

Is this a beginner half marathon training plan?

Yes, for a first-time half marathoner who can already finish a comfortable 10K. Complete beginners should build that base with 5K or 10K first.

Is 14 weeks enough for a first half marathon?

Fourteen weeks is enough when the 10K base is already in place. If weekly running is still irregular, add base weeks before starting week 1 instead of compressing the long-run build.

What if I miss a long run?

Skip it or move it only when recovery stays protected. Do not stack two long runs or turn the next easy week into a catch-up block.

Can AI change the 14-week plan automatically?

Trainingload.ai can draft adjustments from completed runs and training load, but the calendar updates only after you confirm.

Start with the plan. Let AI adjust when training changes.

Add an official plan free and adjust it manually, or use Plus/Pro AI coaching to review completed training and propose changes for you to confirm.

Create my half marathon plan