Plans / Half marathon
Starts from a 2 km run and gives it twenty weeks, three days a week, the slowest ramp we build for a half marathon. The plan runs 20 weeks at 3 runs a week. Weekly distance goes from 14.5 km (9 mi) to a peak week of 30.5 km (19 mi), and the longest run is 12 km (7.5 mi). Every workout is listed below with its pace, and none of it is blurred or locked.
Distances and paces in
Weekly distance, week by week
Base Build Peak Taper
| Zone | Pace range |
|---|---|
| Easy | 8:25/km13:33/mi – 9:11/km14:47/mi |
| Marathon | 7:31/km12:06/mi – 7:56/km12:46/mi |
| Threshold | 7:15/km11:40/mi – 7:31/km12:06/mi |
| Interval | 6:41/km10:45/mi – 6:54/km11:06/mi |
| Repetition | 6:17/km10:07/mi – 6:32/km10:31/mi |
base · 17 km10.6 mi · long run 7 km4.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Threshold run | 5 km3.1 mi | 1146 m warm-up easy · 20 min threshold @ 7:23/km · 1146 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.7 mi cool-down easy |
| Sun | Long run | 7 km4.3 mi | 7 km easy4.3 mi easy |
base · 17.5 km10.9 mi · long run 7 km4.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Threshold run | 5.5 km3.4 mi | 1396 m warm-up easy · 20 min threshold @ 7:23/km · 1396 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.9 mi cool-down easy |
| Sun | Long run | 7 km4.3 mi | 7 km easy4.3 mi easy |
base · 18.5 km11.5 mi · long run 7.5 km4.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Threshold run | 5.5 km3.4 mi | 1396 m warm-up easy · 20 min threshold @ 7:23/km · 1396 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.9 mi cool-down easy |
| Sun | Long run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
base · cutback · 14.5 km9 mi · long run 4.5 km2.8 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Threshold run | 5 km3.1 mi | 1146 m warm-up easy · 20 min threshold @ 7:23/km · 1146 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 11:53/mi · 0.7 mi cool-down easy |
| Sun | Long run | 4.5 km2.8 mi | 4.5 km easy2.8 mi easy |
base · 19 km11.8 mi · long run 7.5 km4.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Threshold run | 6 km3.7 mi | 1646 m warm-up easy · 20 min threshold @ 7:23/km · 1646 m cool-down easy1 mi warm-up easy · 20 min threshold @ 11:53/mi · 1 mi cool-down easy |
| Sun | Long run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
base · 20 km12.4 mi · long run 8 km5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Threshold run | 6 km3.7 mi | 1646 m warm-up easy · 20 min threshold @ 7:23/km · 1646 m cool-down easy1 mi warm-up easy · 20 min threshold @ 11:53/mi · 1 mi cool-down easy |
| Sun | Long run | 8 km5 mi | 8 km easy5 mi easy |
base · 21 km13 mi · long run 8.5 km5.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Threshold run | 6.5 km4 mi | 1896 m warm-up easy · 20 min threshold @ 7:23/km · 1896 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 11:53/mi · 1.2 mi cool-down easy |
| Sun | Long run | 8.5 km5.3 mi | 8.5 km easy5.3 mi easy |
base · cutback · 16.5 km10.3 mi · long run 5 km3.1 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Threshold run | 6 km3.7 mi | 1646 m warm-up easy · 20 min threshold @ 7:23/km · 1646 m cool-down easy1 mi warm-up easy · 20 min threshold @ 11:53/mi · 1 mi cool-down easy |
| Sun | Long run | 5 km3.1 mi | 5 km easy3.1 mi easy |
build · 21.5 km13.4 mi · long run 8.5 km5.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Cruise intervals | 7 km4.3 mi | 1127 m warm-up easy · 3 × 10 min threshold @ 7:23/km (2 min easy between) · 1127 m cool-down easy0.7 mi warm-up easy · 3 × 10 min threshold @ 11:53/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 8.5 km5.3 mi | 8.5 km easy5.3 mi easy |
build · 22.5 km14 mi · long run 9 km5.6 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Cruise intervals | 8.5 km5.3 mi | 1086 m warm-up easy · 4 × 10 min threshold @ 7:23/km (2 min easy between) · 1086 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 11:53/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 9 km5.6 mi | 9 km easy5.6 mi easy |
build · 23.5 km14.6 mi · long run 9.5 km5.9 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Cruise intervals | 8.5 km5.3 mi | 1086 m warm-up easy · 4 × 10 min threshold @ 7:23/km (2 min easy between) · 1086 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 11:53/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 9.5 km5.9 mi | 9.5 km easy5.9 mi easy |
build · cutback · 19 km11.8 mi · long run 5.5 km3.4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Cruise intervals | 8.5 km5.3 mi | 1086 m warm-up easy · 4 × 10 min threshold @ 7:23/km (2 min easy between) · 1086 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 11:53/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
build · 24.5 km15.2 mi · long run 10 km6.2 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Cruise intervals | 8.5 km5.3 mi | 1086 m warm-up easy · 4 × 10 min threshold @ 7:23/km (2 min easy between) · 1086 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 11:53/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 10 km6.2 mi | 10 km easy6.2 mi easy |
build · 26 km16.2 mi · long run 10.5 km6.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7 km4.3 mi | 7 km easy4.3 mi easy |
| Thu | Cruise intervals | 8.5 km5.3 mi | 1086 m warm-up easy · 4 × 10 min threshold @ 7:23/km (2 min easy between) · 1086 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 11:53/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 10.5 km6.5 mi | 10.5 km easy6.5 mi easy |
build · 27 km16.8 mi · long run 11 km6.8 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
| Thu | Cruise intervals | 8.5 km5.3 mi | 1086 m warm-up easy · 4 × 10 min threshold @ 7:23/km (2 min easy between) · 1086 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 11:53/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 11 km6.8 mi | 11 km easy6.8 mi easy |
peak · 28 km17.4 mi · long run 11 km6.8 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
| Thu | Cruise intervals | 9.5 km5.9 mi | 1190 m warm-up easy · 3 × 15 min threshold @ 7:23/km (3 min easy between) · 1190 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 11:53/mi (3 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 11 km6.8 mi | 6 km easy · 5 km marathon pace @ 7:43/km3.7 mi easy · 3.1 mi marathon pace @ 12:25/mi |
peak · 29.5 km18.3 mi · long run 12 km7.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 8 km5 mi | 8 km easy5 mi easy |
| Thu | Cruise intervals | 9.5 km5.9 mi | 1190 m warm-up easy · 3 × 15 min threshold @ 7:23/km (3 min easy between) · 1190 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 11:53/mi (3 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 12 km7.5 mi | 7 km easy · 5 km marathon pace @ 7:43/km4.3 mi easy · 3.1 mi marathon pace @ 12:25/mi |
peak · 30.5 km19 mi · long run 12 km7.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 9 km5.6 mi | 9 km easy5.6 mi easy |
| Thu | Cruise intervals | 9.5 km5.9 mi | 1190 m warm-up easy · 3 × 15 min threshold @ 7:23/km (3 min easy between) · 1190 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 11:53/mi (3 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 12 km7.5 mi | 7 km easy · 5 km marathon pace @ 7:43/km4.3 mi easy · 3.1 mi marathon pace @ 12:25/mi |
taper · 18.5 km11.5 mi · long run 6 km3.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Threshold run | 6.5 km4 mi | 1896 m warm-up easy · 20 min threshold @ 7:23/km · 1896 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 11:53/mi · 1.2 mi cool-down easy |
| Sun | Long run | 6 km3.7 mi | 6 km easy3.7 mi easy |
taper · race week · 26.1 km16.2 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Thu | Shakeout | 5 km3.1 mi | 4.3 km easy · 4 × 20 s repetition pace @ 6:26/km (1 min easy between)2.7 mi easy · 4 × 20 s repetition pace @ 10:21/mi (1 min easy between) |
| Sun | Race day | 21.1 km13.1 mi | 21.1 km threshold @ 7:23/km13.1 mi threshold @ 11:53/mi |
This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.
20 weeks counting back from race day, 3 runs a week. Week 20 is race week.
12 km (7.5 mi), reached in the peak phase before the taper begins.
Between 14.5 km (9 mi) and 30.5 km (19 mi), with a lighter week roughly every fourth week.
Yes, with enough time. Twenty weeks lets weekly distance rise in small steps with a lighter week every fourth week.
Don't try to make it up. The MarathonPlan app moves the next week down by 15 percent after two or more missed workouts and never adds distance to catch up. The rules are public on the methodology page.
Yes. The full plan, every week, is free on this page and in the generator. The app subscription ($4.99 a month or $39.99 a year) adds the calendar, rescheduling and the adaptive rules.