Distance: Half marathon
Target pace:
Our No target time half marathon training plan is over 12 weeks and is completely free to use.
You can decide if you want to do all 12 weeks or start at any point during the training plan, it's completely up to you.
This lower mileage plan provides the building blocks to a well rounded and effective training schedule. We have 12 tempo sessions, 12 easy days and 12 long runs. Try to spread the runs through the week to give your body enough time for recovery. If you feel like you need more time on the road, hit up your local ParkRun for a 5K tempo run on Saturdays, or have a look at some of our other plans for some interval session ideas. Whether this is your first half, or you are after something to build back into longer running, we think this plan should get you there.
Ready to get started on your journey?
Week 1 -
Distance: 19.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
3km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
10km
Pace: Steady
Week 2 -
Distance: 21.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
5km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
10km
Pace: Slow
Week 3 -
Distance: 23.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
6km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
11km
Pace: Slow
Week 4 -
Distance: 21.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
5km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
10km
Pace: Steady
Week 5 -
Distance: 25.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
6km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
13km
Pace: Slow
Week 6 -
Distance: 29.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
8km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
15km
Pace: Slow
Week 7 -
Distance: 29.0 km -
Number of runs: 3
Monday
Rest
Tuesday
8km
Pace: Tempo
Wednesday
Rest
Thursday
5km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
16km
Pace: Slow
Week 8 -
Distance: 31.0 km -
Number of runs: 3
Monday
Rest
Tuesday
8km
Pace: Tempo
Wednesday
Rest
Thursday
6km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
17km
Pace: Slow
Week 9 -
Distance: 35.0 km -
Number of runs: 3
Monday
Rest
Tuesday
8km
Pace: Tempo
Wednesday
Rest
Thursday
8km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
19km
Pace: Slow
Week 10 -
Distance: 33.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
8km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
19km
Pace: Slow
Week 11 -
Distance: 26.2 km -
Number of runs: 3
Monday
Rest
Tuesday
6.2km
Pace: Tempo
Wednesday
Rest
Thursday
10km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
10km
Pace: Steady
Week 12 -
Distance: 31.1 km -
Number of runs: 3
Monday
Rest
Tuesday
5km
Pace: Easy
Wednesday
Rest
Thursday
5km
Pace: Easy
Friday
Rest
Saturday
Rest
Sunday
21.1km
Pace: Steady
