Plans / Half marathon
For a first half marathon on three run days a week at beginner paces. Quality sessions are kept short; the long run grows steadily. The plan runs 12 weeks at 3 runs a week. Weekly distance goes from 17 km (10.6 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 | 6:58/km11:13/mi – 7:37/km12:15/mi |
| Marathon | 6:12/km9:59/mi – 6:34/km10:34/mi |
| Threshold | 5:59/km9:38/mi – 6:12/km9:59/mi |
| Interval | 5:30/km8:51/mi – 5:41/km9:09/mi |
| Repetition | 5:10/km8:19/mi – 5:22/km8:38/mi |
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 | 1106 m warm-up easy · 20 min threshold @ 6:05/km · 1106 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 9:47/mi · 0.7 mi cool-down easy |
| Sun | Long run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
base · 19.5 km12.1 mi · long run 8 km5 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 | 1356 m warm-up easy · 20 min threshold @ 6:05/km · 1356 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 9:47/mi · 0.8 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 | 1606 m warm-up easy · 20 min threshold @ 6:05/km · 1606 m cool-down easy1 mi warm-up easy · 20 min threshold @ 9:47/mi · 1 mi cool-down easy |
| Sun | Long run | 8.5 km5.3 mi | 8.5 km easy5.3 mi easy |
base · cutback · 17 km10.6 mi · long run 5.5 km3.4 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 | 1356 m warm-up easy · 20 min threshold @ 6:05/km · 1356 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 9:47/mi · 0.8 mi cool-down easy |
| Sun | Long run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
build · 23 km14.3 mi · long run 9 km5.6 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Cruise intervals | 8 km5 mi | 1122 m warm-up easy · 3 × 10 min threshold @ 6:05/km (2 min easy between) · 1122 m cool-down easy0.7 mi warm-up easy · 3 × 10 min threshold @ 9:47/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 · 24.5 km15.2 mi · long run 10 km6.2 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 4.5 km2.8 mi | 4.5 km easy2.8 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/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 · 26.5 km16.5 mi · long run 10.5 km6.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/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 · cutback · 21 km13 mi · long run 6.5 km4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 4.5 km2.8 mi | 4.5 km easy2.8 mi easy |
| Thu | Cruise intervals | 10 km6.2 mi | 1163 m warm-up easy · 4 × 10 min threshold @ 6:05/km (2 min easy between) · 1163 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 9:47/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 6.5 km4 mi | 6.5 km easy4 mi easy |
peak · 28.5 km17.7 mi · long run 11.5 km7.1 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 6 km3.7 mi | 6 km easy3.7 mi easy |
| Thu | Cruise intervals | 11 km6.8 mi | 1184 m warm-up easy · 3 × 15 min threshold @ 6:05/km (3 min easy between) · 1184 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 9:47/mi (3 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run · finish at marathon pace | 11.5 km7.1 mi | 6.5 km easy · 5 km marathon pace @ 6:22/km4 mi easy · 3.1 mi marathon pace @ 10:15/mi |
peak · 30.5 km19 mi · long run 12 km7.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
| Thu | Cruise intervals | 11 km6.8 mi | 1184 m warm-up easy · 3 × 15 min threshold @ 6:05/km (3 min easy between) · 1184 m cool-down easy0.7 mi warm-up easy · 3 × 15 min threshold @ 9:47/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 @ 6:22/km4.3 mi easy · 3.1 mi marathon pace @ 10:15/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 | 1606 m warm-up easy · 20 min threshold @ 6:05/km · 1606 m cool-down easy1 mi warm-up easy · 20 min threshold @ 9:47/mi · 1 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 | 4.2 km easy · 4 × 20 s repetition pace @ 5:17/km (1 min easy between)2.6 mi easy · 4 × 20 s repetition pace @ 8:30/mi (1 min easy between) |
| Sun | Race day | 21.1 km13.1 mi | 21.1 km threshold @ 6:05/km13.1 mi threshold @ 9:47/mi |
This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.
12 weeks counting back from race day, 3 runs a week. Week 12 is race week.
12 km (7.5 mi), reached in the peak phase before the taper begins.
Between 17 km (10.6 mi) and 30.5 km (19 mi), with a lighter week roughly every fourth week.
Yes. Most beginners who can run 5 km without stopping can finish a half marathon after twelve weeks of steady training, running most of it slowly.
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.