Distance
21 km
Half Marathon
training plan
A half marathon running plan built around progressive long runs, threshold strength, and controlled race-pace work.
Plan length
12 weeks
Weekly distance
40-60 km
Long run range
16-24 km
How this Half Marathon running plan works
This Half Marathon running plan uses a 12-week build to prepare you for 21 km with weekly mileage that generally lands in the 40-60 km range. Long runs build toward 16-24 km, so the training load stays aligned with the demands of the distance.
Develop sustained aerobic strength with progressive long runs, threshold work, and race-pace practice that supports controlled pacing. Expect steadier weekly volume, longer long runs, and more discipline around pacing and recovery as the race gets longer.
Who this plan is for
Use these quick cues to decide whether this training block fits your current running level and where it sits in your longer progression.
Best for
Runners preparing for a first or next 21.1K who need more endurance without marathon-level volume.
Training focus
Develop sustained aerobic strength with progressive long runs, threshold work, and race-pace practice that supports controlled pacing.
Progression fit
A half marathon block is a strong bridge between 10K training and marathon prep if you want more endurance without the full marathon workload.
Key sessions in this plan
These sessions shape the week and show how the plan balances easy running, quality work, and endurance development for race day.
- Progressive long runs over rolling terrain
- Threshold intervals for sustained effort
- Race-pace sessions to dial in fueling and pacing
Across the block, weekly running typically lands around 40-60 km with long runs in the 16-24 km range.
Compare training plans
If you want a gentler build, a faster plan at the same distance, or the next step up in mileage, start with these related options.
Shorter stepping-stone
Faster 10K
Use Faster 10K if you want a shorter bridge before taking on the demands of Half Marathon.
10 weeks · 30-45 km
View Faster 10KNext distance up
Marathon
Move to Marathon when you can recover consistently from Half Marathon mileage and long-run demands.
16 weeks · 55-85 km
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