Training plan · 12 weeks
Half marathon training plan (12 weeks)
A 12-week plan for your half marathon. 4 running days with the long run, tempo work and rest well balanced.
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. It includes recovery weeks and a final taper so you arrive with fresh legs.
Easy = comfortable conversational pace · Intervals = fast reps with recovery · Tempo = sustained controlled pace · Rest = no running.
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 sessions spread across each week and recovery weeks to absorb the load.
How many days a week do I run?
Between 3 and 4 running days a week, leaving rest days between the hardest sessions. Rest is part of training.
What pace should each session be?
Easy runs are conversational, intervals and tempo are faster. Use our pace calculator to set your target paces from your current time.
Can I download the plan as a PDF?
Yes. We email you the full plan as a printable PDF to follow week by week.