Can I swap days around?
Yes. Keep a rest or easy day between hard sessions and long runs whenever possible.
12-week plan / 4 runs per week
Half Marathon Plan.
For runners comfortable with 10K who want to build long-run confidence, practise race pace and finish 13.1 miles well.
Before you start
You can run 10K comfortablyYou can train four days most weeksYou are ready to practise fuellingYou have one route over 10K
Weekly structure
Use two easy runs, one quality session and one long run. Keep the easy days easy so the long run can do its job.
| Week | Focus | Key workout | Long run |
|---|---|---|---|
| 1 | Base | 30 min easy + strides | 8K |
| 2 | Endurance | 3 x 6 min steady | 10K |
| 3 | Tempo | 2 x 10 min steady | 11K |
| 4 | Cutback | 35 min easy | 8K |
| 5 | Build | 4 x 5 min strong | 13K |
| 6 | Race pace | 3 x 10 min at half effort | 14K |
| 7 | Stamina | 45 min steady progression | 16K |
| 8 | Cutback | 30 min easy + strides | 12K |
| 9 | Peak | 2 x 20 min at half effort | 18K |
| 10 | Specific | 8K with middle 4K steady | 16K with fuelling |
| 11 | Taper | 4 x 3 min strong | 11K |
| 12 | Race week | 2 short easy runs | Half marathon |
Run types explained
Half effort: controlled discomfort you could hold for a long time. Progression: start easy, finish steady. Long run: relaxed endurance.
Pacing guidance
Use the pace calculator to set a goal, then practise that rhythm in short blocks. Race day should start controlled for at least the first 5K.
Strength and mobility
Use two short sessions: single-leg balance, split squats, calf raises, dead bugs and hip mobility. Reduce strength volume in the final two weeks.
Injury prevention
Protect the long run by keeping the day before easy. If fatigue stacks up, remove the quality session before you remove the long run. Your half marathon fitness comes from repeatable weeks, not one heroic workout.
Fuelling guidance
Practise taking fuel on runs longer than 75 minutes. Test gels, chews or sports drink in training and decide what you will carry before race week.
Common mistakes
- Making the long run too fast.
- Testing new gels on race day.
- Skipping cutback weeks because training is going well.
Race day guidance
Eat a familiar breakfast, arrive early, start slightly conservative and take fuel before you feel empty.
Next steps
Recover for one easy week, then choose your next lane: improve half marathon pace, build a stronger 10K, or take a four-week base block before marathon training.
Who this is not for
This is not for a total beginner. You should already be able to run 10K without needing several days to recover.
What if you miss a week?
Protect the long run and one easy run. Skip the workout rather than squeezing everything together.
Plan FAQs
How hard should easy runs feel?
You should be able to talk in short sentences. If the pace damages tomorrow, it was not easy.
Should I strength train?
Yes, but keep it simple: calves, glutes, hamstrings, hips and trunk twice a week for 20 minutes.
What if I feel pain?
Stop if pain changes your stride, gets sharper or worsens as you run. Rest and get professional help if it persists.
Next step after the plan
After race day, take an easy week, then decide whether to improve half marathon pace or build toward the marathon.
Make the plan practical
Use the pace calculator before sessions, keep a weekly tracker, and choose a race with enough time to train properly.