Training plan · 12 weeks · Free PDF
Half marathon training plan (12 weeks)
A 12-week plan, 4 days a week, with the long run, intervals and tempo, and the target pace on every session. We email it to you free as a PDF.
Twelve weeks to prepare your half marathon the smart way. The plan combines the long run (building to 18-19 km here), tempo work at your 21K goal pace, easy recovery runs and rest. Every session tells you what pace to run it at. It includes recovery weeks and a final taper so you arrive with fresh legs.
What's in the plan
- ✓12 weeks · 4 running days a week
- ✓The target pace on every session
- ✓Progressive long run up to 19 km
- ✓Intervals and tempo at 21K pace
- ✓Recovery weeks and a final taper
- ✓Printable PDF
Free · downloadable PDF
Download the Half marathon training plan as a PDF
Get the full plan as a printable PDF to stick on your fridge. We'll email it to you.
Frequently asked questions
How many weeks is the half marathon training plan?
This plan runs for 12 weeks, with 4 running days a week and recovery weeks to absorb the load. You get the full thing as a PDF.
What pace should each session be?
Every session in the plan states its pace: easy for recovery runs, marathon/21K/10K pace for tempo and intervals, hard for hills. Use our pace calculator to set your exact paces from your current time.
How do I get the plan?
Leave your email and we'll send you the full plan as a PDF, week by week with the pace for every session, ready to print.
Is it free?
Yes, the plan is completely free. We just ask for your email to send it and, now and then, share a training tip.