Overview

The half marathon is many runners' favourite distance — long enough to be a real challenge, but achievable with the right training. This 12-week plan assumes you can already run 10K.

Prerequisites: You should be comfortable running 10K (or ~60 minutes) before starting this plan.

What is cross-training? Any exercise that isn't running but still builds your fitness — like swimming, cycling, yoga, or even a brisk walk. It gives your body a break from impact while keeping you active. Read our full Cross-Training Guide.

Speed work in this plan: You'll see "fast" intervals and "tempo" runs in the schedule. Fast intervals are short bursts at a harder effort with jog recovery between. Tempo runs are sustained at a "comfortably hard" pace. New to these? Read our Interval & Tempo Training guide.

The 12-Week Plan

Phase 1: Base Building (Weeks 1–4)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	5 km easy	Cross-train 30 min	6 km with 4 × 1 min fast	Rest	10 km easy	Rest
2	Rest	6 km easy	Cross-train 30 min	6 km with 5 × 1 min fast	Rest	11 km easy	Rest
3	Rest	6 km easy	Cross-train 35 min	7 km tempo	Rest	13 km easy	Rest
4	Rest	5 km easy	Cross-train 30 min	5 km easy	Rest	10 km easy	Rest

Week 4 is a recovery week — lower mileage to let your body adapt and come back stronger.

Phase 2: Building Distance (Weeks 5–8)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
5	Rest	6 km easy	Cross-train 35 min	8 km with 3 × 3 min fast	Rest	14 km easy	Rest
6	Rest	7 km easy	Cross-train 35 min	8 km tempo	Rest	16 km easy	Rest
7	Rest	7 km easy	Cross-train 35 min	8 km with 4 × 3 min fast	Rest	17 km easy	Rest
8	Rest	5 km easy	Cross-train 30 min	6 km easy	Rest	12 km easy	Rest

Week 8 is another recovery week. Trust the process — recovery is where fitness is built.

Phase 3: Peak Training (Weeks 9–10)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
9	Rest	7 km easy	Cross-train 35 min	9 km with 3 × 4 min fast	Rest	18 km easy	Rest
10	Rest	8 km easy	Cross-train 35 min	8 km tempo	Rest	19–20 km easy	Rest

Phase 4: Taper (Weeks 11–12)

What is a taper? A planned reduction in training volume before your race so your body arrives fresh and fully recovered. You maintain some intensity but cut the distance. Read our full Tapering & Peak Performance guide.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
11	Rest	6 km easy	Cross-train 30 min	6 km with 4 × 1 min fast	Rest	13 km easy	Rest
12	Rest	5 km easy	Rest	3 km easy	Rest	RACE DAY 🏅 Half Marathon!	Rest

Fueling for the Half Marathon

Your body needs fuel for runs over 90 minutes. Practise your nutrition strategy in training.

When	What	How Much
Night Before	Pasta, rice, or potato-based meal	Normal portion, don't overeat
Morning	Toast, porridge, or banana	2–3 hours before the race
During (every 45 min)	Energy gel or sports drink	1 gel + water at each station
After	Protein + carbs within 30 min	Chocolate milk, banana, recovery shake

Race Day Checklist

Item	Notes
Race Number + Pins	Pin to front of shirt the night before
Running Shoes	Broken in — never race in new shoes
GPS Watch	Fully charged
Energy Gels	2–3 gels in a race belt or pocket
Vaseline	Anti-chafe on nipples, thighs, underarms
Breakfast	Tested in training — nothing new on race day
Arrival	Get there 60–90 min early

What's Next?

Half marathon done? You're officially a distance runner! Options:

Improve your time — repeat the plan with faster paces
Go the distance — tackle the Full Marathon Plan
Fuel smarter — check out our Nutrition Cards

Half Marathon Training Plan🔒

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