Official · HALF_MARATHON · TARGET

Target Half Marathon Plan

This 14-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

Threshold 20

Warm-up15mWork20mCool-down10m

Warm up easy, then run 20 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easy, then run six short, relaxed, smooth accelerations with one-minute easy recovery between each. Cool down easy afterward.

RPE 6–8

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 80

Work80m

Run this Long Run easy and conversational, saving energy for the final portion. Keep the effort relaxed and steady throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 2

Threshold 25

Warm-up15mWork25mCool-down10m

Warm up easy, then run 25 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 15

Warm-up15mWork15mCool-down10m

Warm up easy, then run 15 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 80

Work80m

Run this Long Run easy and conversational, saving energy for the final portion. Keep the effort relaxed and steady throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 3

Threshold 25

Warm-up15mWork25mCool-down10m

Warm up easy, then run 25 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 20

Warm-up15mWork20mCool-down10m

Warm up easy, then run 20 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 90

Work90m

Run this Long Run easy and conversational, preserving finishing reserve. Keep the effort relaxed and steady throughout. Eat your usual pre-run breakfast about two hours before this long run and note how your stomach feels during the run.

RPE 3–4 · 5:51–6:59 min/km

Week 4

Threshold 20

Warm-up15mWork20mCool-down10m

Warm up easy, then run 20 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easy, then run six short, relaxed, smooth accelerations with one-minute easy recovery between each. Cool down easy afterward.

RPE 6–8

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 70

Work70m

Run this Long Run easy and conversational, preserving finishing reserve. Keep the effort relaxed and steady throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 5

Threshold 30

Warm-up15mWork30mCool-down10m

Warm up easy, then run 30 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 30

Warm-up15mWork30mCool-down10m

Warm up easy, then run 30 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 90

Work90m

Run this Long Run easy and conversational, preserving finishing reserve. Keep the effort relaxed and steady throughout. Practice drinking small amounts at your planned race-day intervals and record thirst, comfort and any sloshing.

RPE 3–4 · 5:51–6:59 min/km

Week 6

Threshold Cruise 6x4

Warm-up15m×6Work4mRecovery1mCool-down10m

Warm up easy, then run six four-minute cruise intervals at Threshold effort with one-minute easy recovery between each. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 40

Warm-up15mWork40mCool-down10m

Warm up easy, then run 40 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 100

Work100m

Run this Long Run easy and conversational, saving energy for the final portion. Keep the effort relaxed and steady throughout. Wear and test your planned carrying system (belt, handheld or vest) for the full long run and adjust for chafing or bounce.

RPE 3–4 · 5:51–6:59 min/km

Week 7

Intervals 6x2min

Warm-up15m×6Work2mRecovery2mCool-down10m

Warm up easy, then run six fast but controlled two-minute repeats at Interval effort with two-minute easy recovery between each. Cool down easy afterward.

RPE 7–8 · 4:36–4:47 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 40

Warm-up15mWork40mCool-down10m

Warm up easy, then run 40 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 110

Work110m

Run this Long Run easy and conversational, preserving finishing reserve. Keep the effort relaxed and steady throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 8

Threshold 20

Warm-up15mWork20mCool-down10m

Warm up easy, then run 20 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easy, then run six short, relaxed, smooth accelerations with one-minute easy recovery between each. Cool down easy afterward.

RPE 6–8

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 70

Work70m

Run this Long Run easy and conversational, preserving finishing reserve. Keep the effort relaxed and steady throughout. Try a small amount of your planned in-run carbohydrate at race-like timing and note GI tolerance and energy.

RPE 3–4 · 5:51–6:59 min/km

Week 9

Threshold 30

Warm-up15mWork30mCool-down10m

Warm up easy, then run 30 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 45

Warm-up15mWork45mCool-down10m

Warm up easy, then run 45 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 110

Work110m

Run this Long Run easy and conversational, preserving finishing reserve. Keep the effort relaxed and steady throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 10

Threshold Cruise 6x4

Warm-up15m×6Work4mRecovery1mCool-down10m

Warm up easy, then run six four-minute cruise intervals at Threshold effort with one-minute easy recovery between each. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 50

Warm-up15mWork50mCool-down10m

Warm up easy, then run 50 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 120

Work2h

Run this Long Run easy and conversational, saving energy for the final portion. Keep the effort relaxed and steady throughout. Combine your rehearsed breakfast, carbohydrate and hydration on this long run and record any stomach discomfort.

RPE 3–4 · 5:51–6:59 min/km

Week 11

Intervals 8x2min

Warm-up15m×8Work2mRecovery2mCool-down10m

Warm up easy, then run eight fast but controlled two-minute repeats at Interval effort with two-minute easy recovery between each. Cool down easy afterward.

RPE 7–8 · 4:36–4:47 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace 55

Warm-up15mWork55mCool-down10m

Warm up easy, then run 55 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 40

Work40m

Run easy and conversational at a relaxed effort. Keep the pace comfortable and save energy for your quality sessions.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 130

Work130m

Run this Long Run easy and conversational, preserving finishing reserve. Keep the effort relaxed and steady throughout. Run this peak long run in your planned race shoes and clothing to confirm fit, comfort and no hot spots.

RPE 3–4 · 5:51–6:59 min/km

Week 12

Threshold 20

Warm-up15mWork20mCool-down10m

Warm up easy, then run 20 minutes at a comfortably hard Threshold effort where you can say only a few words. Cool down easy afterward.

RPE 6–7 · 5:06–5:20 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace Taper 20

Warm-up15mWork20mCool-down10m

Warm up easy, then run 20 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 80

Work80m

Run this Long Run easy and conversational, saving energy for the final portion. Keep the effort relaxed and steady throughout. If possible, run part of this session on terrain similar to the race course and rehearse your pacing and fueling rhythm.

RPE 3–4 · 5:51–6:59 min/km

Week 13

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easy, then run six short, relaxed, smooth accelerations with one-minute easy recovery between each. Cool down easy afterward.

RPE 6–8

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Goal Half Pace Taper 15

Warm-up15mWork15mCool-down10m

Warm up easy, then run 15 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Easy Long Run 60

Work1h

Run this Long Run easy and conversational, saving energy for the final portion. Keep the effort relaxed throughout.

RPE 3–4 · 5:51–6:59 min/km

Week 14

Easy Run 30

Work30m

Run easy and conversational at a relaxed effort. You should be able to speak in full sentences throughout this run.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up20m×6Work20sRecovery1mCool-down10m

Warm up easy, then run six short, relaxed, smooth accelerations with one-minute easy recovery between each. Cool down easy afterward.

RPE 6–8

Goal Half Pace Taper 15

Warm-up15mWork15mCool-down10m

Warm up easy, then run 15 minutes at your target half-marathon effort, controlled and sustainable. Cool down easy afterward.

RPE 6–7 · 5:09–5:22 min/km

Final Half Marathon

Warm-up10mWork21.0975kmCool-down5m

Run the half marathon at your rehearsed target effort using your practiced breakfast, carrying, fueling, hydration and gear strategy. Do not introduce anything new on race day.

RPE 6–7 · 5:09–5:22 min/km