How to train for
half marathon
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Half marathon plans for all levels.
From beginner to advanced, find the perfect plan for your 21K
Are you ready for 21K?
10K base
Be able to run 10K comfortably before starting the plan
10-14 weeks available
Allow enough time for proper preparation
Consistent weekly volume
Be running at least 25-30km per week regularly
Race experience
Ideally have already participated in 5K or 10K races
Training phases.
Weeks 1-3
Base
Building volume and endurance
Weeks 4-8
Development
Specific workouts and increasing long runs
Weeks 9-11
Peak
Maximum volume and race pace work
Weeks 12-14
Taper
Gradual reduction and recovery
Typical training week.
Four to five runs a week: two quality sessions, one long run and the rest at an easy pace.
Mon
Rest
Off or mobility
Tue
Intervals
800 m to 1 km reps at 10K pace
Wed
Easy
30–45 min at conversational pace
Thu
Tempo run
20–30 min at threshold or half marathon pace
Fri
Rest
Off or strength work
Sat
Easy
30–40 min with 4–6 strides
Sun
Long run
10 to 18 km at a comfortable pace
Sample plan over 12 weeks.
A typical progression for runners aiming for about 2 hours who already run 25–30 km a week. The catalogue plans adjust the numbers and paces to your level.
| Week | Phase | Volume | Long run | Key workout |
|---|---|---|---|---|
| 1 | Base | 30 km | 10 km | Fartlek 6 × 1 min |
| 2 | Base | 32 km | 11 km | Fartlek 8 × 1 min |
| 3 | Base | 35 km | 12 km | Tempo run 15 min |
| 4 | Recovery | 28 km | 10 km | Easy + 6 × 100 m strides |
| 5 | Development | 36 km | 13 km | Tempo run 20 min |
| 6 | Development | 38 km | 14 km | 5 × 1 km at 10K pace |
| 7 | Development | 40 km | 15 km | Tempo run 25 min |
| 8 | Recovery | 32 km | 12 km | Easy + 6 × 100 m strides |
| 9 | Peak | 42 km | 16 km | 3 × 3 km at half marathon pace |
| 10 | Peak | 44 km | 18 km | 2 × 5 km at half marathon pace |
| 11 | Taper | 34 km | 12 km | Tempo run 15 min + strides |
| 12 | Race | 20 km | 21.1 km | Half marathon (21.1 km) |
Weeks 4 and 8 cut volume so the training can be absorbed. In race week, volume includes the 21.1 km.
Time goals for half marathon.
Beginner
Sub 2h15 — 6:23/km
Goal for those running their first half
Intermediate
Sub 2h00 — 5:41/km
An important milestone for many runners
Advanced
Sub 1h45 — 4:58/km
Requires dedication and consistent volume
Elite
Sub 1h30 — 4:16/km
Regional/national competitive level
Essential elements of training.
Weekly long run
Long run of 16-22km, fundamental for endurance
Pace workouts
Tempo runs and progressives at half marathon pace
Nutrition
Test your gel strategy during long runs
Recovery
Sleep and rest days are part of training
Tips for your half marathon.
Start conservative
The first 5km should be at target pace or slightly slower.
Split it mentally
Think of the race as 2 runs: 15km of preparation + 6km of execution.
Respect the taper
Reduce volume in the last 2 weeks. That's when your body absorbs the training.
Trust your training
If you followed the plan, you're ready. Doubt is normal.
Frequently asked questions.
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