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Training plans

Running

Half Marathon

Build endurance and confidence for 13.1 miles

Plan details

Starting point
Comfortable running for 60 minutes
Duration
12 weeks
Weekly time
About 5-7 hours
Weekly rhythm
4-5 runs

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-4

    Base Building

    Aerobic Foundation

  2. 02

    Weeks 5-8

    Endurance Development

    Long Run Progression

  3. 03

    Weeks 9-10

    Race Preparation

    Tempo & Pacing

  4. 04

    Weeks 11-12

    Taper & Race

    Recovery & Execution

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Endurance Development

An endurance-week rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Tempo progression

Learn to hold steady effort

35 min steadyRun
WED

Rest day

Recover and make room for the next session

THU

Easy aerobic run

Create room for adaptation

50 min easyRun
FRI

Rest day

Recover and make room for the next session

SAT

Recovery run

Add gentle volume before the long effort

30 min easyRun
SUN

Long endurance run

Make 13.1 feel familiar

1 hr 45 min aerobicRun
Two runners overlooking the coast after a training session

Your Half Marathon plan starts here.

Train with a clear path from your first session to race day.

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