Complete Half Marathon Training Guide
16-week comprehensive training plan to conquer 21.1 kilometres. From first-timer to PB chaser, this guide will prepare you for half marathon success.
Training Duration
16 Weeks
Progressive plan building endurance and speed for 21.1K
Training Days
4-6 per week
Structured approach balancing volume and intensity
Target Level
Beginner to Advanced
Suitable for first half marathon to sub-90 minute goals
Weekly Mileage
20-45 miles
Gradually building aerobic capacity and endurance
Training Plan Structure
Weeks 1-4: Base Building
Establish aerobic fitness foundation with easy running and basic speed work.
- Build weekly mileage gradually
- Establish consistent routine
- Introduce basic tempo work
- Focus on easy aerobic running
Weeks 5-10: Endurance Building
Develop aerobic capacity with longer runs and structured tempo sessions.
- Increase long run distance
- Add sustained tempo efforts
- Build weekly volume
- Develop lactate threshold
Weeks 11-14: Speed Integration
Integrate race pace work and speed while maintaining endurance base.
- Half marathon pace practice
- Peak weekly mileage
- Speed endurance work
- Race simulation runs
Weeks 15-16: Taper & Race
Reduce volume while maintaining sharpness for peak race day performance.
- Reduced training volume
- Maintain race pace feel
- Final race preparation
- Half marathon race day!
Half Marathon Training Pace Zones
Understanding and using the correct training paces is crucial for half marathon success. Use our half marathon pace calculator to determine your specific zones.
Easy Pace (Zone 1)
Target: 60-90 seconds slower than half marathon pace
Comfortable, conversational pace that builds aerobic base. You should be able to speak in full sentences. This pace develops capillary density, mitochondrial efficiency, and fat burning capacity.
Usage: 75-80% of your training should be at this pace
Tempo Pace (Zone 2)
Target: 20-30 seconds slower than half marathon pace
Comfortably hard effort sustainable for 20-60 minutes. This improves lactate threshold - the key physiological determinant of half marathon performance.
Usage: 1-2 tempo sessions per week during build phases
Half Marathon Race Pace (Zone 3)
Target: Your goal half marathon pace
The pace you plan to run on race day. Practice this regularly to develop neuromuscular efficiency and race-specific fitness. Should feel comfortably hard but sustainable.
Usage: Race pace intervals and simulation runs
10K Pace (Zone 4)
Target: 15-25 seconds faster than half marathon pace
Hard effort that improves VO2 max and running economy. These develop speed and power needed for strong half marathon finishing and racing versatility.
Usage: Shorter intervals (800m-2000m) with recovery
16-Week Training Schedule
Week 1: Base Building Foundation
Monday
Rest or Cross-Training
Complete rest or 30-45 minutes of low-impact activity
Tuesday
Easy Run
35-40 minutes easy pace + 6 x 20-second strides
Wednesday
Tempo Run
15 min warm-up + 20 min tempo pace + 10 min cool-down
Thursday
Easy Run
30-35 minutes easy pace
Friday
Rest
Complete rest day
Saturday
Easy Run
25-30 minutes easy pace
Sunday
Long Run
60-70 minutes easy pace
Week 8: Endurance Building Peak
Monday
Rest or Cross-Training
Rest or 45 minutes cross-training
Tuesday
Tempo Run
15 min warm-up + 30 min tempo pace + 10 min cool-down
Wednesday
Easy Run
45-50 minutes easy pace
Thursday
Interval Training
15 min warm-up + 5 x 1000m at 10K pace (400m recovery) + 10 min cool-down
Friday
Easy Run
30-35 minutes easy pace
Saturday
Easy Run
35-40 minutes easy pace
Sunday
Long Run
90-105 minutes easy pace with 20 min at tempo in middle
Week 13: Speed Integration Peak
Monday
Rest or Cross-Training
Rest or 45 minutes cross-training
Tuesday
Half Marathon Pace
15 min warm-up + 3 x 10 min at HM pace (3 min recovery) + 10 min cool-down
Wednesday
Easy Run
50-55 minutes easy pace
Thursday
Speed Work
15 min warm-up + 6 x 800m at 10K pace (400m recovery) + 10 min cool-down
Friday
Easy Run
35-40 minutes easy pace
Saturday
Easy Run
40-45 minutes easy pace
Sunday
Long Run
105-120 minutes with final 30 min at half marathon pace
Week 16: Race Week Taper
Monday
Rest
Complete rest day
Tuesday
Easy Run + Strides
30 minutes easy + 6 x 20-second strides
Wednesday
Rest
Complete rest day
Thursday
Race Pace Practice
15 min warm-up + 3 x 5 min at HM pace (2 min recovery) + 10 min cool-down
Friday
Rest
Complete rest day
Saturday
Easy Shakeout
20-25 minutes very easy + 4 x 15-second strides
Sunday
RACE DAY! 🏃♂️
Half Marathon Race - execute your race plan!
Half Marathon Race Day Strategy
Pre-Race Preparation
- Two Weeks Before: Begin taper, reduce volume by 30-40%
- Week Before: Reduce volume by 50%, maintain some intensity
- Night Before: Get 7-9 hours of sleep, eat familiar carb-rich meal
- Race Morning: Eat 2-3 hours before, arrive 90+ minutes early
- Warm-up: 15-20 minutes easy jogging + 6-8 strides
Pacing Strategy
First 5K (0-5K)
Start conservatively, 10-15 seconds slower than goal pace. Let the field settle and find your rhythm. Save energy for the second half.
Middle 10K (5-15K)
Gradually build to goal pace by 8K. Maintain steady, controlled effort. This is the meat of the race - stay patient and strong.
Final 6.1K (15-21.1K)
Begin gradual acceleration from 15K. Push hard from 18K mark. Final 2K should be your fastest - give everything you have!
Race Tactics
- Positioning: Start in appropriate corral based on goal time
- Drafting: Use other runners to save energy, especially in windy conditions
- Fueling: Practice race nutrition - sports drink at aid stations if needed
- Mental Strategy: Break race into 5K segments, focus on process
- Hills: Maintain effort (not pace) on hills, recover on downhills
- Finishing: Start final push at 18K, all-out effort in final 1K
Nutrition and Recovery
Training Nutrition
- Eat balanced meals with adequate carbohydrates for glycogen replenishment
- Stay consistently hydrated throughout the day
- Fuel runs longer than 75 minutes with carbohydrates
- Consume protein and carbs within 30 minutes post-workout
- Practice race day nutrition during long runs
- Focus on whole foods and minimize processed foods
Race Week Fueling
- Increase carbohydrate intake 3-4 days before race
- Practice race morning breakfast routine
- Consider fueling during race if over 90 minutes
- Hydrate well but avoid overdrinking on race morning
- Consider caffeine 30-60 minutes before race
- Plan post-race recovery nutrition
Recovery Protocols
- Prioritize 7-9 hours of quality sleep each night
- Take rest days seriously - complete rest or easy cross-training
- Include dynamic warm-ups and cool-down stretching
- Listen to your body and adjust training when fatigued
- Consider massage or foam rolling for muscle maintenance
- Plan recovery weeks every 3-4 weeks
Get Your Personalized Half Marathon Training Plan
This guide provides a solid foundation, but a personalized plan tailored to your specific fitness level, schedule, and goals will optimize your half marathon performance.
- ✓ Customized to your current fitness level
- ✓ Adjusted for your specific goal time
- ✓ Flexible scheduling options
- ✓ Progressive difficulty adjustments
- ✓ Injury prevention protocols
- ✓ Race-specific strategy guide
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