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
Half marathon running plan
A complete 12-week half marathon training plan.
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.
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.
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 12-week half marathon 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
Use this free schedule as a general reference. Keep easy days conversational, preserve recovery days, and personalize the calendar before treating it as your own plan.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Week 1Base | Rest | 35 min easy | 20 min strength | 30 min steady | Rest | 25 min easy | 8 km long easy run |
| Week 2Base | Rest | 40 min easy | 20 min strength | 35 min easy + 4 × 20s relaxed strides | Rest | 30 min easy | 10 km long easy run |
| Week 3Build | Rest | 40 min easy | 20 min strength | 10 min warm-up + 18 min tempo + 10 min cool-down | Rest | 30 min easy | 12 km long easy run |
| Week 4Recovery | Rest | 35 min easy | 15 min strength | 35 min progression run | Rest | 25 min easy | 9 km long easy run |
| Week 5Build | Rest | 45 min easy | 20 min strength | 12 min warm-up + 5 × 800 m fast / 400 m jog + 10 min cool-down | Rest | 30 min easy | 13 km long easy run |
| Week 6Build | Rest | 45 min easy | 20 min strength | 10 min warm-up + 25 min tempo + 10 min cool-down | Rest | 35 min easy | 15 km long easy run |
| Week 7Recovery | Rest | 40 min easy | 15 min strength | 35 min steady | Rest | 30 min easy | 12 km long easy run |
| Week 8Build | Rest | 50 min easy | 20 min strength | 12 min warm-up + 4 × 1200 m fast / 400 m jog + 10 min cool-down | Rest | 35 min easy | 16 km long easy run |
| Week 9Peak | Rest | 50 min easy | 15 min strength | 9 km · 5 km at goal pace | Rest | 35 min easy | 18 km long easy run |
| Week 10Peak | Rest | 45 min easy | 15 min strength | 10 min warm-up + 30 min tempo + 10 min cool-down | Rest | 30 min easy + 6 × 20s relaxed strides | 16 km long easy run |
| Week 11Taper | Rest | 40 min easy | 10 min strength | 7 km · 3 km at goal pace | Rest | 25 min easy | 10 km long easy run |
| Week 12Race week | Rest | 30 min easy | Rest | 20 min easy + 4 × 20s relaxed strides | Rest | 15 min easy | 21.1 km race / completion run |
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.
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
Half Marathon training plan FAQ
Common questions about plan length, weekly structure, AI coach review, and how to adjust when training changes.
How many weeks should a half marathon training plan be?
Many half marathon training plans take ten to sixteen weeks. Newer runners or runners returning from a break usually benefit from a longer build.
What should a half marathon running plan include?
A half marathon running plan should include easy mileage, long runs, threshold or pace work, recovery weeks, taper, and race-week guidance.
Do I need to run six days per week for a half marathon?
No. Many runners prepare well on three to five days per week when the plan balances long runs, easy mileage, workouts, and recovery.
Start with the plan. Let AI adjust when training changes.
Log in to create a plan, connect workouts, and let Trainingload.ai review the evidence before suggesting changes.