13.1 miles · 8 weeks
8-week half marathon training plan
Signed up late? Eight weeks is enough to prepare for a half marathon if you're already running consistently.
This sample starts at 15 miles a week with a 5.5-mile long run. A short base, a focused build with intervals and tempo runs, and a 1-week taper take you to 23-mile weeks and an 11-mile long run.
The plan
8-week half marathon plan: week by week
Intermediate runner, 4 runs a week, starting from 15 miles a week. 8 weeks to race day.
- 8
- weeks
- 23
- mi peak week
- 11
- mi longest run
- 150
- 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 | 15 mi | 5.5 mi | Steady run 3 mi |
| 2 | Base | 16.5 mi | 6.5 mi | Steady run 3 mi |
| 3 | Build | 18 mi | 7.5 mi | Intervals 3 mi · Tempo run 3 mi |
| 4 | Buildrecovery | 13.5 mi | 5 mi | Intervals 3 mi |
| 5 | Build | 19.5 mi | 8.5 mi | Intervals 3 mi · Tempo run 3 mi |
| 6 | Peak | 21 mi | 9.5 mi | Tempo run 3.5 mi · Intervals 3 mi |
| 7 | Peak | 23 mi | 11 mi | Tempo run 3.5 mi · Intervals 3 mi |
| 8 | Race week | 23.5 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
8-week half marathon plan: a peak week, day by day
Week 7 of 8, 23 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 7 of 8
Peak- MonRest
- TueTempo runRPE 7 · comfortably hard, about one-hour race effort3.5mi
- WedEasy runRPE 3 to 4 · conversational5.5mi
- ThuRest
- FriIntervalsRPE 8 to 9 · hard, about 5K race effort3mi
- SatRest
- SunLong run, fast finishRPE 3 to 4 · conversational11mi
Who this plan is for
- You already run three or four times a week.
- You can run five or six miles comfortably today.
- Your race is about two months away.
How to adjust it
- Starting lower? Choose a 12-week plan or a later race.
- Missed sessions? Carry on rather than doubling up.
- Add your recent 10K for personal paces.
Why this 8-week half marathon plan works
Have a base first
Eight weeks works if you can already run five or six miles. Starting lower? Choose a longer plan.
Don't cram
Missed sessions can't be made up by doubling the next week. Just carry on.
Short taper
A 1-week taper keeps your fitness while freshening your legs.
8-week half marathon plan FAQ
Can I train for a half marathon in 8 weeks?
Yes, if you already run regularly. Total beginners should allow 12 weeks or more.
How long should my long run be in an 8-week plan?
This sample builds to 11 miles. Your own plan adjusts to your starting point.
What if my race is in 4 weeks?
PaceLadder still builds a compressed plan and flags the shorter build.
How many days a week should I run?
Four is ideal: one quality session, the long run and two easy runs.
Can I still set a time goal?
Yes. Add it in the builder and race-pace sessions use it, but be realistic with eight weeks.
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).
Related training plans
See every option on the half marathon training plan page.