13.1 miles · 16 weeks
16-week half marathon training plan
Sixteen weeks is a relaxed build for a half marathon, ideal if you're newer to running or want extra time for life to happen.
This sample starts at 9 miles a week across 4 short runs and builds slowly to 18 miles, with the long run growing from 4 to 9.5 miles and a recovery week every third week.
The plan
16-week half marathon plan: week by week
Beginner runner, 4 runs a week, starting from 9 miles a week. 16 weeks to race day.
- 16
- weeks
- 18
- mi peak week
- 9.5
- mi longest run
- 198
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 9 mi | 4 mi | Easy running and strides |
| 2 | Base | 9.5 mi | 4.5 mi | Easy running and strides |
| 3 | Baserecovery | 7 mi | 3 mi | Recovery week: all easy |
| 4 | Base | 10 mi | 5 mi | Easy running and strides |
| 5 | Base | 11 mi | 6 mi | Easy running and strides |
| 6 | Buildrecovery | 8 mi | 4 mi | Recovery week: all easy |
| 7 | Build | 12 mi | 6.5 mi | Tempo run 3 mi |
| 8 | Build | 13 mi | 7 mi | Tempo run 3 mi |
| 9 | Buildrecovery | 9.5 mi | 4.5 mi | Recovery week: all easy |
| 10 | Build | 14 mi | 7.5 mi | Tempo run 3 mi |
| 11 | Build | 15 mi | 8 mi | Tempo run 3 mi |
| 12 | Peakrecovery | 11 mi | 5.5 mi | Recovery week: all easy |
| 13 | Peak | 16.5 mi | 9 mi | Tempo run 3 mi |
| 14 | Peak | 18 mi | 9.5 mi | Tempo run 3 mi |
| 15 | Taper | 13.5 mi | 6.5 mi | Short tempo 3 mi |
| 16 | Race week | 20.5 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
16-week half marathon plan: a peak week, day by day
Week 14 of 16, 18 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 14 of 16
Peak- MonRest
- TueEasy runRPE 3 to 4 · conversational3mi
- WedTempo runRPE 7 · comfortably hard, about one-hour race effort3mi
- ThuRest
- FriEasy runRPE 3 to 4 · conversational2.5mi
- SatRest
- SunLong runRPE 3 to 4 · conversational9.5mi
Who this plan is for
- You're newer to running or returning after time off.
- You prefer four short runs to three longer ones.
- Your race is about four months away.
How to adjust it
- Only three days free? The planner keeps the long run and two easy runs.
- Already running more? A 12-week plan will do.
- Add a 5K time to get easy and tempo paces.
Why this 16-week half marathon plan works
Slow and steady
Small weekly increases keep the build manageable, even from a modest base.
Short, frequent runs
Four short runs are gentler on the body than three long ones.
Room for setbacks
With 16 weeks, a missed week from a cold or travel won't throw you off.
16-week half marathon plan FAQ
Is 16 weeks too long for a half marathon?
Not for newer runners. A longer plan keeps each week's increase small and leaves room for missed weeks.
How far is the longest run?
This sample builds to 9.5 miles about two weeks before race day.
How many miles will I run each week?
This sample starts at 9 and peaks at 18 miles a week.
Do I need speed work?
Not much. A weekly steady or tempo run later in the plan is plenty for a first or second half.
What if I feel ready sooner?
Stick with the build. Arriving fresh and healthy matters more than running extra miles early.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).