Half Marathon Training Plans
Select a plan based on your target finish time
Training Plan for 1 Hour 40 Minutes
| Week | Monday (Speed/Interval) | Wednesday (Tempo) | Friday (Easy/Recovery) | Sunday (Long Run) |
|---|---|---|---|---|
| 1 | 4x400m at goal pace, 90s rest | 6.4 km at comfortable tempo | 4.8 km easy | 9.6 km easy |
| 2 | 6x400m at goal pace, 90s rest | 8 km with 3.2 km at tempo pace | 4.8 km easy | 11.2 km easy |
| 3 | 8x400m at goal pace, 90s rest | 8 km at tempo pace | 4.8 km easy | 12.8 km easy |
| 4 | 10x400m at goal pace, 90s rest | 9.6 km at tempo pace | 4.8 km easy | 14.4 km easy |
| 5 | 5x800m at goal pace, 2 min rest | 9.6 km at tempo pace | 6.4 km easy | 16 km easy |
| 6 | 6x800m at goal pace, 2 min rest | 11.2 km at tempo pace | 6.4 km easy | 17.6 km easy |
| 7 | 7x800m at goal pace, 2 min rest | 11.2 km at tempo pace | 6.4 km easy | 19.2 km easy |
| 8 | 8x800m at goal pace, 2 min rest | 12.8 km at tempo pace | 6.4 km easy | 20.8 km easy |
| 9 | 4x1km at goal pace, 2.5 min rest | 8 km at tempo pace | 6.4 km easy | 12.8 km easy |
| 10 | Race Week | 6.4 km at tempo pace | 4.8 km easy | Half Marathon |
Key:
- Goal Pace: Approx. 4:44/km (targeting 1hr 40min).
- Tempo Pace: Approx. 5:00-5:05/km.
- Easy Pace: Approx. 5:45-6:45/km.
- Moderate: Closer to the faster end of your easy pace, maintaining control.
Training Plan for 1 Hour 50 Minutes
| Week | Monday (Speed/Interval) | Wednesday (Tempo) | Friday (Easy/Recovery) | Sunday (Long Run) |
|---|---|---|---|---|
| 1 | 4x400m at goal pace, 90s rest | 6 km at comfortable tempo | 4.5 km easy | 9 km easy |
| 2 | 5x400m at goal pace, 90s rest | 7.5 km with 3 km at tempo pace | 4.5 km easy | 10.5 km easy |
| 3 | 6x400m at goal pace, 90s rest | 7.5 km at tempo pace | 4.5 km easy | 12 km easy |
| 4 | 6x600m at goal pace, 2 min rest | 9 km at tempo pace | 4.5 km easy | 13.5 km easy |
| 5 | 4x800m at goal pace, 2 min rest | 9 km at tempo pace | 6 km easy | 15 km easy |
| 6 | 5x800m at goal pace, 2 min rest | 10.5 km at tempo pace | 6 km easy | 16.5 km easy |
| 7 | 6x800m at goal pace, 2 min rest | 10.5 km at tempo pace | 6 km easy | 18 km easy |
| 8 | 7x800m at goal pace, 2 min rest | 12 km at tempo pace | 6 km easy | 19.5 km easy |
| 9 | 4x1km at goal pace, 2.5 min rest | 7.5 km at tempo pace | 6 km easy | 12 km easy |
| 10 | Race Week | 6 km at tempo pace | 4.5 km easy | Half Marathon |
Key:
- Goal Pace: Approx. 5:12/km (targeting 1hr 50min).
- Tempo Pace: Approx. 5:30-5:35/km.
- Easy Pace: Approx. 6:15-7:15/km.
- Moderate: Closer to the faster end of your easy pace, maintaining control.