Half Marathon Plan

Train for 21.1K with a proven weekly schedule.

Plan Overview
IntermediateLevel
12 weeksDuration
4-5 days/weekFrequency
21.1 kmGoal

This 12-week half marathon plan builds your endurance progressively. Includes easy runs, tempo sessions, intervals, and weekly long runs that peak at 18 km before taper.

Weekly Schedule
WeekMonTueThuSatSun
Week 1RestEasy 4 kmTempo 4 kmEasy 4 kmLong 6 km
Week 2RestEasy 5 kmTempo 5 kmEasy 4 kmLong 8 km
Week 3RestEasy 5 km6 x 600mEasy 5 kmLong 10 km
Week 4RestEasy 6 kmTempo 6 kmEasy 5 kmLong 11 km
Week 5RestEasy 6 km8 x 400mEasy 5 kmLong 13 km
Week 6RestEasy 6 kmTempo 6 kmEasy 5 kmLong 14 km
Week 7RestEasy 7 km5 x 800mEasy 6 kmLong 16 km
Week 8RestEasy 7 kmTempo 7 kmEasy 6 kmLong 17 km
Week 9RestEasy 7 km6 x 800mEasy 6 kmLong 18 km
Week 10RestEasy 6 kmTempo 6 kmEasy 5 kmLong 14 km
Week 11RestEasy 5 km4 x 600mEasy 4 kmLong 10 km
Week 12RestEasy 4 km3 x 400mRestRace Day!
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