Half marathon
Road to half
Little by little..
- 12 weeks
- From 40 km/week
- To 50 km/week
This running plan is designed to help you increase your weekly running distance from 40 km to 50 km, while preparing you to run a good time in a half marathon. The plan contains a varied mix of easy runs, tempo sessions, interval training and long runs.
How to do the sessions
- Fartlek: Alternate between fast and easy running, for example 1 minute fast (Zone 5) followed by 2 minutes easy (Zone 1).
- Intervals: Run a set distance or time (e.g. 800 m or 4 minutes) at high intensity (Zone 4), with an easy jog or walking recovery between.
- Long run: A longer run at an easy pace (Zone 1) to build endurance.
- Tempo run: Run at a moderate to fast pace (Zone 3) that you can hold for an extended period.
Weekly plan
- Easy
- Long run
- Intervals
- Race / goal
- Rest
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 8 km Zone 1 | 6 km Zone 2 | 8 km Zone 1 | Rest | 5 x 800m Zone 4, with 400m jog between | 12 km Zone 1 |
| 2 | Rest | 8 km Zone 1 | 6 km Zone 3 | 8 km Zone 1 | Rest | Fartlek: 8 km with 1 min Zone 5 / 2 min Zone 1 | 14 km Zone 1 |
| 3 | Rest | 10 km Zone 1 | 7 km Zone 2 | 10 km Zone 1 | Rest | 6 x 600m Zone 4, with 300m jog between | 15 km Zone 1 |
| 4 | Rest | 8 km Zone 1 | 8 km Zone 3 | 8 km Zone 1 | Rest | Fartlek: 10 km with 1 min Zone 5 / 2 min Zone 1 | 16 km Zone 1 |
| 5 | Rest | 10 km Zone 1 | 8 km Zone 2 | 10 km Zone 1 | Rest | 8 x 400m Zone 4, with 200m jog between | 17 km Zone 1 |
| 6 | Rest | 10 km Zone 1 | 8 km Zone 3 | 10 km Zone 1 | Rest | Fartlek: 12 km with 1 min Zone 5 / 2 min Zone 1 | 18 km Zone 1 |
| 7 | Rest | 12 km Zone 1 | 9 km Zone 2 | 12 km Zone 1 | Rest | 10 x 300m Zone 4, with 100m jog between | 19 km Zone 1 |
| 8 | Rest | 10 km Zone 1 | 9 km Zone 3 | 10 km Zone 1 | Rest | Fartlek: 14 km with 1 min Zone 5 / 2 min Zone 1 | 20 km Zone 1 |
| 9 | Rest | 12 km Zone 1 | 10 km Zone 2 | 12 km Zone 1 | Rest | 12 x 200m Zone 4, with 100m jog between | 21 km Zone 1 |
| 10 | Rest | 12 km Zone 1 | 10 km Zone 3 | 12 km Zone 1 | Rest | Fartlek: 14 km with 1 min Zone 5 / 2 min Zone 1 | 22 km Zone 1 |
| 11 | Rest | 10 km Zone 1 | 10 km Zone 2 | 10 km Zone 1 | Rest | 10 x 400m Zone 4, with 200m jog between | 16 km Zone 1 |
| 12 | Rest | 8 km Zone 1 | 8 km Zone 2 | 6 km Zone 1 | Rest | 6 km Zone 1 with 3 x 100m strides | Half marathon race |
Week 1
5 sessions- Day 1Rest
- Day 28 km Zone 1
- Day 36 km Zone 2
- Day 48 km Zone 1
- Day 5Rest
- Day 65 x 800m Zone 4, with 400m jog between
- Day 712 km Zone 1
Week 2
5 sessions- Day 1Rest
- Day 28 km Zone 1
- Day 36 km Zone 3
- Day 48 km Zone 1
- Day 5Rest
- Day 6Fartlek: 8 km with 1 min Zone 5 / 2 min Zone 1
- Day 714 km Zone 1
Week 3
5 sessions- Day 1Rest
- Day 210 km Zone 1
- Day 37 km Zone 2
- Day 410 km Zone 1
- Day 5Rest
- Day 66 x 600m Zone 4, with 300m jog between
- Day 715 km Zone 1
Week 4
5 sessions- Day 1Rest
- Day 28 km Zone 1
- Day 38 km Zone 3
- Day 48 km Zone 1
- Day 5Rest
- Day 6Fartlek: 10 km with 1 min Zone 5 / 2 min Zone 1
- Day 716 km Zone 1
Week 5
5 sessions- Day 1Rest
- Day 210 km Zone 1
- Day 38 km Zone 2
- Day 410 km Zone 1
- Day 5Rest
- Day 68 x 400m Zone 4, with 200m jog between
- Day 717 km Zone 1
Week 6
5 sessions- Day 1Rest
- Day 210 km Zone 1
- Day 38 km Zone 3
- Day 410 km Zone 1
- Day 5Rest
- Day 6Fartlek: 12 km with 1 min Zone 5 / 2 min Zone 1
- Day 718 km Zone 1
Week 7
5 sessions- Day 1Rest
- Day 212 km Zone 1
- Day 39 km Zone 2
- Day 412 km Zone 1
- Day 5Rest
- Day 610 x 300m Zone 4, with 100m jog between
- Day 719 km Zone 1
Week 8
5 sessions- Day 1Rest
- Day 210 km Zone 1
- Day 39 km Zone 3
- Day 410 km Zone 1
- Day 5Rest
- Day 6Fartlek: 14 km with 1 min Zone 5 / 2 min Zone 1
- Day 720 km Zone 1
Week 9
5 sessions- Day 1Rest
- Day 212 km Zone 1
- Day 310 km Zone 2
- Day 412 km Zone 1
- Day 5Rest
- Day 612 x 200m Zone 4, with 100m jog between
- Day 721 km Zone 1
Week 10
5 sessions- Day 1Rest
- Day 212 km Zone 1
- Day 310 km Zone 3
- Day 412 km Zone 1
- Day 5Rest
- Day 6Fartlek: 14 km with 1 min Zone 5 / 2 min Zone 1
- Day 722 km Zone 1
Week 11
5 sessions- Day 1Rest
- Day 210 km Zone 1
- Day 310 km Zone 2
- Day 410 km Zone 1
- Day 5Rest
- Day 610 x 400m Zone 4, with 200m jog between
- Day 716 km Zone 1
Week 12
5 sessions- Day 1Rest
- Day 28 km Zone 1
- Day 38 km Zone 2
- Day 46 km Zone 1
- Day 5Rest
- Day 66 km Zone 1 with 3 x 100m strides
- Day 7Half marathon race
Zones
- Zone 1Easy6:10–6:55 /km
- Zone 2Moderate5:45–6:00 /km
- Zone 3Tempo5:20–5:40 /km
- Zone 4Intervals4:55–5:10 /km
- Zone 5Racing4:30–4:50 /km