TRAINING PLAN · 04
Half Marathon Training Plan - 12 Week Schedule
A 12-week program to take you from 10K to 21.1K. Designed for runners who can comfortably run 10K and want to race their first half marathon.
12
Weeks
4
Days/Week
21.1K
Goal
19K
Peak Long Run
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 🌱 BASE — Build aerobic foundation | |||||||
| W1 | Easy Run 5K | Rest | Easy Run 5K | Rest | Easy Run 5K | Rest | Long Run 8K |
| W2 | Easy Run 5K | Rest | Tempo Run 5K | Rest | Easy Run 5K | Rest | Long Run 10K |
| W3 | Easy Run 6K | Rest | Tempo Run 6K | Rest | Easy Run 5K | Rest | Long Run 11K |
| 💤 RECOVERY — Active rest week | |||||||
| W4 | Easy Run 5K | Rest | Easy Run 5K | Rest | Easy Run 4K | Rest | Long Run 8K |
| ⚡ BUILD — Introduce speed work | |||||||
| W5 | Easy Run 6K | Rest | Intervals 8×400m | Rest | Easy Run 6K | Rest | Long Run 13K |
| W6 | Easy Run 7K | Rest | Tempo Run 7K | Rest | Easy Run 6K | Rest | Long Run 14K |
| W7 | Easy Run 7K | Rest | Intervals 6×800m | Rest | Easy Run 7K | Rest | Long Run 16K |
| 💤 RECOVERY — Active rest week | |||||||
| W8 | Easy Run 6K | Rest | Easy Run 6K | Rest | Easy Run 5K | Rest | Long Run 11K |
| 🔥 PEAK — Highest mileage | |||||||
| W9 | Easy Run 8K | Rest | Tempo Run 8K | Rest | Easy Run 7K | Rest | Long Run 18K |
| W10 | Easy Run 8K | Rest | Intervals 5×1000m | Rest | Easy Run 7K | Rest | Long Run 19K |
| 🎯 TAPER — Sharpen for race day | |||||||
| W11 | Easy Run 6K | Rest | Tempo Run 5K | Rest | Easy Run 5K | Rest | Long Run 14K |
| W12 | Easy Run 4K | Rest | Easy Run 3K (with strides) | Rest | Rest | Rest | 🏁 RACE DAY 21.1K Half Marathon |