13.1 miles · plans for every runner
Half marathon training plan
The half marathon is the sweet spot of distance running: long enough to need real preparation, short enough that training fits around a busy life. Most runners get ready in 8 to 16 weeks.
Pick a plan below by length, level or goal, or use the half marathon planner to build one around your own race date, schedule and current mileage. The sample here is a 10-week plan for a runner at 15 miles a week, peaking at 25 miles with an 11-mile long run.
The plan
Half marathon training plan: week by week
Intermediate runner, 4 runs a week, starting from 15 miles a week. 10 weeks to race day.
- 10
- weeks
- 25
- mi peak week
- 11
- mi longest run
- 194
- 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 mi | Steady run 3 mi |
| 3 | Base | 18 mi | 7 mi | Steady run 3 mi |
| 4 | Buildrecovery | 13.5 mi | 4.5 mi | Intervals 3 mi |
| 5 | Build | 19.5 mi | 8 mi | Intervals 3 mi · Tempo run 3 mi |
| 6 | Build | 21 mi | 9 mi | Intervals 3 mi · Tempo run 3.5 mi |
| 7 | Peak | 23 mi | 10 mi | Tempo run 3.5 mi · Intervals 3 mi |
| 8 | Peak | 25 mi | 11 mi | Tempo run 4 mi · Intervals 3.5 mi |
| 9 | Taper | 18.5 mi | 7.5 mi | Short tempo 3 mi |
| 10 | Race week | 23.5 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
Half marathon training plan: a peak week, day by day
Week 8 of 10, 25 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 8 of 10
Peak- MonRest
- TueTempo runRPE 7 · comfortably hard, about one-hour race effort4mi
- WedEasy runRPE 3 to 4 · conversational6.5mi
- ThuRest
- FriIntervalsRPE 8 to 9 · hard, about 5K race effort3.5mi
- SatRest
- SunLong run, fast finishRPE 3 to 4 · conversational11mi
Who this plan is for
- Anyone training for 13.1 miles, from first-timers to runners chasing a time.
- Runners who want a plan built around their real week, not a generic table.
- Anyone who wants paces for every run, from a recent race or a goal time.
How to adjust it
- Choose 3 to 7 run days and your long-run day in the planner.
- Add a recent 5K or 10K to set your training paces.
- Race sooner or later than a standard plan? The planner fits the weeks you have.
Why this half marathon training plan works
Long run tops out near race distance
You don't need to run 13.1 before race day. A peak long run a couple of miles short, with race adrenaline, gets you through.
Tempo runs matter most
Half marathon pace sits close to your lactate threshold, so steady tempo runs give you the biggest return on effort.
A short taper
Volume drops over the last week or two, while a little intensity keeps your legs sharp.
Choose your plan
Every half marathon plan
By level, length and goal. Each one opens in the builder ready to personalise.
Half marathon training plan FAQ
How many weeks do I need to train for a half marathon?
Twelve weeks is ideal for most runners with a regular habit. Starting from scratch, allow 14 to 20 weeks; experienced runners can sharpen up in 8.
How many days a week should I run?
Three days is enough to finish comfortably; four or five lets you add a quality session and build more aerobic fitness. Pick what you can repeat every week.
What should my longest run be before a half marathon?
Usually 10 to 12 miles, two to three weeks before race day. Going longer adds fatigue without much extra benefit.
What is a half marathon planner?
A tool that builds your plan from your race date, current mileage, run days and level instead of handing you a fixed table. PaceLadder's planner also sets your paces.
What's a good half marathon time?
Finishing is a great time for a first race. Many runners finish between 2:00 and 2:30. Use a recent 10K, times about 2.2, for a realistic estimate.
Is the plan free?
Building a plan is free: you see the outline, weekly mileage, paces and the first two weeks day by day. A paid plan unlocks every session, the PDF and calendar sync.
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).