Half marathon: beginner
A twelve-week plan of four runs a week, with an optional cross-training day. The long run builds from 8 km to 16 km, with a lighter week every fourth week. One short tempo or rep session a week introduces faster running gently, and the last week tapers into race day.
Runners who can run 5K comfortably and run about three times a week.
Length
12 weeks
Runs a week
Up to 4
Biggest week
3 h 35 min
Level
Beginner
Weekly running time, week 1 to week 12
Paces for a 2:15:00 goal. You'll set your own when you start.
Easy
7:40 /km
Long run
7:30 /km
Threshold
6:05 /km
Goal
6:20 /km
5K
5:50 /km
Mile
5:30 /km
Week by week
Quality
Long run
Easy
Cross-train
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
2 h 20 min
Week 2
2 h 25 min
Week 3
2 h 40 min
Week 4
2 h 15 min
Week 5
2 h 45 min
Week 6
3 h 10 min
Week 7
3 h 10 min
Week 8
2 h 40 min
Week 9
3 h 15 min
Week 10
3 h 35 min
Week 11
2 h 45 min
Week 12
3 h 5 min
Rest Mon, Fri
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
17 different sessions make up its 48 runs. Open one to see it in full, or run it on its own.