Copyright © 2024 RunningFront
Half Marathon Training Plans
Beginner, intermediate, and advanced
training plans from 8 – 20 weeks
for every time goal
The half marathon is a challenging distance. And yet it’s not torturing like a full marathon.
A high lactate threshold and muscular fatigue resistance are key to a faster half-marathon time. That’s precisely why the half-marathon program includes tempo runs of all varieties and regular long-run progressions.
The half marathon training plans are available on TrainingPeaks and FinalSurge. You can upload the runs to your smartwatch and receive real-time instructions.
Get ready to smash your personal record by choosing from 12 different training levels!
Half Marathon Beginner
- Time goal 2:30 hours
- 13 - 25 mi / 22 - 40 km per week
- 4 runs per week
- Time goal 2:15 hours
- 16 - 27 mi / 26 - 44 km per week
- 4 runs per week
- Time goal 2:00 hours
- 19 - 30 mi / 30 - 48 km per week
- 4 runs per week
- Time goal 1:50 hours
- 21 - 32 mi / 34 - 52 km per week
- 4 runs per week
Half Marathon Intermediate
- Time goal 1:45 hours
- 22 - 35 mi / 36 - 56 km per week
- 5 runs per week
- Time goal 1:40 hours
- 25 - 37 mi / 40 - 60 km per week
- 5 runs per week
- Time goal 1:35 hours
- 27 - 41 mi / 44 - 66 km per week
- 5 runs per week
- Time goal 1:30 hours
- 30 - 45 mi / 48 - 72 km per week
- 5 runs per week
Half Marathon Advanced
- Time goal 1:25 hours
- 34 - 50 mi / 54 - 80 km per week
- 6 runs per week
- Time goal 1:20 hours
- 37 - 56 mi / 60 - 90 km per week
- 6 runs per week
- Time goal 1:15 hours
- 42 - 62 mi / 68 - 100 km per week
- 6 runs per week
- Time goal 1:10 hours
- 48 - 68 mi / 76 - 110 km per week
- 6 runs per week
20 Week Half Marathon Training Plan
The 20-week plan starts excusively with easy runs so that you can savely increasing your weekly mileage. The plan includes hill sprints twice a week to develop the strength and power base for the workouts that follow in later training cycles.
16 Week Half Marathon Training Plan
If you are already comfortable with the average required mileage of a given plan, the 16-week half marathon training plans are great for building an aerobic base with easy runs, moderate segments, and a few surges at 1500m pace.
12 Week Half Marathon Training Plan
The 12-week plan already includes Fartleks, tempo segments at marathon pace, and fast-finish long runs. However, none of the workouts are particularly challenging in the first 4 weeks of this training plan.
8 Week Half Marathon Training Plan
An 8-week plan requires a solid foundation of speed and aerobic qualities. From recent training, you should be accustomed to VO2 max and lactate threshold workouts and long progression runs.
Half Marathon Training Plans with Coach Support
Get started in 3 simple steps
1. Choose your 8 – 20 week training plan
Find beginner, intermediate, and advanced HM training plans in miles or km.
2. Activate TrainingPeaks or FinalSurge
A flexible online calendar, individual training zones, and trackable progress.
3. Start training with coach support
Get support for all your training questions from certified coach Sandro Sket.
Imperial or Metric
IN MILES
IN KM
Sub 2:30 h
Beginner
13 - 25 mi
per week, across 4 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 2:15 h
Beginner
16 - 27 mi
per week, across 4 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 2:00 h
Beginner
19 - 30 mi
per week, across 4 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:50 h
Beginner
21 - 32 mi
per week, across 4 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:45 h
Intermediate
22 - 35 mi
per week, across 5 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:40 h
Intermediate
25 - 37 mi
per week, across 5 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:35 h
Intermediate
27 - 41 mi
per week, across 5 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:30 h
Intermediate
30 - 45 mi
per week, across 5 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:25 h
Advanced
34 - 50 mi
per week, across 6 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:20 h
Advanced
37 - 56 mi
per week, across 6 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:15 h
Advanced
42 - 62 mi
per week, across 6 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
Sub 1:10 h
Advanced
48 - 68 mi
per week, across 6 runs
-
Available in 8, 12, 16, 20 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Need more information?
Learn More
Learn More
