Half Marathon Norwegian Method
Magic Training
About the plan
The half marathon in the Norwegian model adapted for advanced amateurs: single sessions (singles), three sub-threshold workouts a week at controlled threshold pace with short rests, truly easy runs and an easy long run on Sunday. From the specific phase on, half-marathon-pace sessions come in, leading to a short taper in the final week. For runners who already run 34 miles (55 km) or more per week and want to turn sub-threshold consistency into a new time over 13.1 miles (21 km).
The plan in numbers
- Duration
- 14 weeks
- Runs per week
- 6
- Weekly volume
- 33 mi · 1h 20m → 41 mi · 1h 50m
- Longest run
- 15 mi
Week 1 starts at 33 mi · 1h 20m and volume builds to 41 mi · 1h 50m in week 6, the heaviest of the plan.
A typical week has 6 runs, and the longest session reaches 15 mi (Long, week 10).
Over the final 8 weeks volume drops from 41 mi · 1h 50m to 9.3 mi · 16 min so you arrive at the race rested.
Race day (17 mi · 12 min) falls on Sunday of week 14; the week holds 9.3 mi · 16 min of running before it.
There are 5 tune-up races on the way to the goal race.
Key workouts
The quality sessions that come up most in this plan:
- Threshold34 sessions across 14 weeks
- Long13 sessions across 13 weeks
Who it's for
Advanced level. To start safely you should already be running about 33 mi · 1h 20m per week and be comfortable with a 9.9 mi session — that is what week 1 asks for.
Week 1 — workout preview
33 mi · 1h 20m this week
3.1 mi · 35 min
5.6 mi
3.1 mi · 40 min
5 mi
6.2 mi · 5 min
9.9 mi
Week 6 — the heaviest of the plan
41 mi · 1h 50m this week
3.1 mi · 49 min
6.8 mi
3.1 mi · 52 min
6.2 mi
8.7 mi · 9 min
13 mi
Plan Structure
14 weeks · 83 workouts · 15 rest days
See the full plan
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