Plans / Half marathon

16-week half marathon training plan

For a first half marathon from a low base, or for anyone who wants a patient build with several lighter weeks. The plan runs 16 weeks at 4 runs a week. Weekly distance goes from 22.5 km (14 mi) to a peak week of 45 km (28 mi), and the longest run is 15.5 km (9.6 mi). Every workout is listed below with its pace, and none of it is blurred or locked.

Distances and paces in

16-week half marathon plan

VDOT: 42.0
Predicted finish: 1:46:22; 1:44:14–1:48:30
Peak week: 45 km28 mi
Longest run: 15.5 km9.6 mi

Weekly distance, week by week

Base Build Peak Taper

Your pace zones

Zone	Pace range	Used for
Easy	5:38/km9:04/mi – 6:10/km9:55/mi	Most of your running; conversational
Marathon	4:59/km8:01/mi – 5:17/km8:30/mi	Long-run finishes and race-pace practice
Threshold	4:49/km7:45/mi – 4:59/km8:01/mi	Comfortably hard; tempo and cruise intervals
Interval	4:25/km7:06/mi – 4:34/km7:21/mi	Hard repeats of 3–5 minutes
Repetition	4:09/km6:41/mi – 4:19/km6:57/mi	Short fast reps with full recovery

Week by week

Week 1

base · 25 km15.5 mi · long run 9 km5.6 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	5.5 km3.4 mi	4 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)2.5 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	6.5 km4 mi	1209 m warm-up easy · 20 min threshold @ 4:54/km · 1209 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.8 mi cool-down easy
Fri	Easy run	4 km2.5 mi	4 km easy2.5 mi easy
Sun	Long run	9 km5.6 mi	9 km easy5.6 mi easy

Week 2

base · 26.5 km16.5 mi · long run 9.5 km5.9 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	5.5 km3.4 mi	4 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)2.5 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	6.5 km4 mi	1209 m warm-up easy · 20 min threshold @ 4:54/km · 1209 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.8 mi cool-down easy
Fri	Easy run	5 km3.1 mi	5 km easy3.1 mi easy
Sun	Long run	9.5 km5.9 mi	9.5 km easy5.9 mi easy

Week 3

base · 28 km17.4 mi · long run 10 km6.2 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	6 km3.7 mi	4.5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)2.8 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	6.5 km4 mi	1209 m warm-up easy · 20 min threshold @ 4:54/km · 1209 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.8 mi cool-down easy
Fri	Easy run	5.5 km3.4 mi	5.5 km easy3.4 mi easy
Sun	Long run	10 km6.2 mi	10 km easy6.2 mi easy

Week 4

base · cutback · 22.5 km14 mi · long run 6 km3.7 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	5.5 km3.4 mi	4 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)2.5 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	6.5 km4 mi	1209 m warm-up easy · 20 min threshold @ 4:54/km · 1209 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.8 mi cool-down easy
Fri	Easy run	4.5 km2.8 mi	4.5 km easy2.8 mi easy
Sun	Long run	6 km3.7 mi	6 km easy3.7 mi easy

Week 5

base · 29.5 km18.3 mi · long run 10.5 km6.5 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	6.5 km4 mi	5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.1 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	6.5 km4 mi	1209 m warm-up easy · 20 min threshold @ 4:54/km · 1209 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.8 mi cool-down easy
Fri	Easy run	6 km3.7 mi	6 km easy3.7 mi easy
Sun	Long run	10.5 km6.5 mi	10.5 km easy6.5 mi easy

Week 6

base · 31.5 km19.6 mi · long run 11 km6.8 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	7 km4.3 mi	5.5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.4 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	7 km4.3 mi	1459 m warm-up easy · 20 min threshold @ 4:54/km · 1459 m cool-down easy0.9 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.9 mi cool-down easy
Fri	Easy run	6.5 km4 mi	6.5 km easy4 mi easy
Sun	Long run	11 km6.8 mi	11 km easy6.8 mi easy

Week 7

build · 33.5 km20.8 mi · long run 11.5 km7.1 mi

Day	Workout	Distance	Details
Tue	Threshold run	7.5 km4.7 mi	1199 m warm-up easy · 25 min threshold @ 4:54/km · 1199 m cool-down easy0.7 mi warm-up easy · 25 min threshold @ 7:53/mi · 0.7 mi cool-down easy
Thu	Cruise intervals	9.5 km5.9 mi	1179 m warm-up easy · 3 × 10 min threshold @ 4:54/km (2 min easy between) · 1179 m cool-down easy0.7 mi warm-up easy · 3 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	5 km3.1 mi	5 km easy3.1 mi easy
Sun	Long run	11.5 km7.1 mi	11.5 km easy7.1 mi easy

Week 8

build · cutback · 29.5 km18.3 mi · long run 7 km4.3 mi

Day	Workout	Distance	Details
Tue	Threshold run	7.5 km4.7 mi	1199 m warm-up easy · 25 min threshold @ 4:54/km · 1199 m cool-down easy0.7 mi warm-up easy · 25 min threshold @ 7:53/mi · 0.7 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Long run	7 km4.3 mi	7 km easy4.3 mi easy

Week 9

build · 35.5 km22.1 mi · long run 12.5 km7.8 mi

Day	Workout	Distance	Details
Tue	Threshold run	7.5 km4.7 mi	1199 m warm-up easy · 25 min threshold @ 4:54/km · 1199 m cool-down easy0.7 mi warm-up easy · 25 min threshold @ 7:53/mi · 0.7 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3.5 km2.2 mi	3.5 km easy2.2 mi easy
Sun	Long run	12.5 km7.8 mi	12.5 km easy7.8 mi easy

Week 10

build · 37.5 km23.3 mi · long run 13 km8.1 mi

Day	Workout	Distance	Details
Tue	Threshold run	8 km5 mi	1449 m warm-up easy · 25 min threshold @ 4:54/km · 1449 m cool-down easy0.9 mi warm-up easy · 25 min threshold @ 7:53/mi · 0.9 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	4.5 km2.8 mi	4.5 km easy2.8 mi easy
Sun	Long run	13 km8.1 mi	13 km easy8.1 mi easy

Week 11

build · 40 km24.9 mi · long run 14 km8.7 mi

Day	Workout	Distance	Details
Tue	Threshold run	8.5 km5.3 mi	1699 m warm-up easy · 25 min threshold @ 4:54/km · 1699 m cool-down easy1.1 mi warm-up easy · 25 min threshold @ 7:53/mi · 1.1 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	5.5 km3.4 mi	5.5 km easy3.4 mi easy
Sun	Long run	14 km8.7 mi	14 km easy8.7 mi easy

Week 12

build · cutback · 32 km19.9 mi · long run 8.5 km5.3 mi

Day	Workout	Distance	Details
Tue	Threshold run	8 km5 mi	1449 m warm-up easy · 25 min threshold @ 4:54/km · 1449 m cool-down easy0.9 mi warm-up easy · 25 min threshold @ 7:53/mi · 0.9 mi cool-down easy
Thu	Cruise intervals	12 km7.5 mi	1238 m warm-up easy · 4 × 10 min threshold @ 4:54/km (2 min easy between) · 1238 m cool-down easy0.8 mi warm-up easy · 4 × 10 min threshold @ 7:53/mi (2 min easy between) · 0.8 mi cool-down easy
Fri	Easy run	3.5 km2.2 mi	3.5 km easy2.2 mi easy
Sun	Long run	8.5 km5.3 mi	8.5 km easy5.3 mi easy

Week 13

peak · 42.5 km26.4 mi · long run 15 km9.3 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	9 km5.6 mi	1578 m warm-up easy · 30 min marathon pace @ 5:08/km · 1578 m cool-down easy1 mi warm-up easy · 30 min marathon pace @ 8:16/mi · 1 mi cool-down easy
Thu	Cruise intervals	13 km8.1 mi	1143 m warm-up easy · 3 × 15 min threshold @ 4:54/km (3 min easy between) · 1143 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 7:53/mi (3 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	5.5 km3.4 mi	5.5 km easy3.4 mi easy
Sun	Long run · finish at marathon pace	15 km9.3 mi	10 km easy · 5 km marathon pace @ 5:08/km6.2 mi easy · 3.1 mi marathon pace @ 8:16/mi

Week 14

peak · 45 km28 mi · long run 15.5 km9.6 mi

Day	Workout	Distance	Details
Tue	Marathon-pace run	10 km6.2 mi	2078 m warm-up easy · 30 min marathon pace @ 5:08/km · 2078 m cool-down easy1.3 mi warm-up easy · 30 min marathon pace @ 8:16/mi · 1.3 mi cool-down easy
Thu	Cruise intervals	13 km8.1 mi	1143 m warm-up easy · 3 × 15 min threshold @ 4:54/km (3 min easy between) · 1143 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 7:53/mi (3 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	6.5 km4 mi	6.5 km easy4 mi easy
Sun	Long run · finish at marathon pace	15.5 km9.6 mi	10.5 km easy · 5 km marathon pace @ 5:08/km6.5 mi easy · 3.1 mi marathon pace @ 8:16/mi

Week 15

taper · 27 km16.8 mi · long run 8 km5 mi

Day	Workout	Distance	Details
Tue	Easy run + strides	6.5 km4 mi	5 km easy · 6 × 20 s repetition pace @ 4:15/km (1 min easy between)3.1 mi easy · 6 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Thu	Threshold run	6.5 km4 mi	1209 m warm-up easy · 20 min threshold @ 4:54/km · 1209 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 7:53/mi · 0.8 mi cool-down easy
Fri	Easy run	6 km3.7 mi	6 km easy3.7 mi easy
Sun	Long run	8 km5 mi	8 km easy5 mi easy

Week 16

taper · race week · 34.1 km21.2 mi

Day	Workout	Distance	Details
Tue	Easy run	5 km3.1 mi	3.9 km easy · 3 × 1 min threshold @ 4:54/km (1 min easy between)2.4 mi easy · 3 × 1 min threshold @ 7:53/mi (1 min easy between)
Thu	Shakeout	5 km3.1 mi	4 km easy · 4 × 20 s repetition pace @ 4:15/km (1 min easy between)2.5 mi easy · 4 × 20 s repetition pace @ 6:50/mi (1 min easy between)
Sat	Shakeout	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Race day	21.1 km13.1 mi	21.1 km threshold @ 4:54/km13.1 mi threshold @ 7:53/mi

Make it yours

This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.

Build my own plan

Questions

How many weeks is this half marathon plan?

16 weeks counting back from race day, 4 runs a week. Week 16 is race week.

How far is the longest run?

15.5 km (9.6 mi), reached in the peak phase before the taper begins.

How much will I run each week?

Between 22.5 km (14 mi) and 45 km (28 mi), with a lighter week roughly every fourth week.

Why would I choose 16 weeks for a half marathon?

A longer plan raises weekly distance in smaller steps, which matters if you are new to regular running or returning from time off.

What if I miss a workout?

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.

Is the plan free?

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.