Runvas

Free 12-week half marathon training plan

Twelve weeks built around a long run that reaches 18 to 23 km (11 to 14 mi), with tempo running to make race pace feel normal. Three levels, every week written out.

Who it’s for
You run three times a week, around 15 to 20 km (10 to 12 mi), and can run 7 km (4 mi) at once.
Runs a week
3
Longest run
11.2 mi18 km
Biggest week
22.4 mi36 km

Week 1

Base11.2 mi18 km

  1. Mon Rest
  2. Tue Easy + strides 3.7 mi6 km Easy, finishing with 4 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.1 mi5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 4.3 mi7 km

Week 2

Base12.7 mi20.5 km

  1. Mon Rest
  2. Tue Easy + strides 4 mi6.5 km Easy, finishing with 5 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.4 mi5.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 5.3 mi8.5 km

Week 3

Base14.3 mi23 km

  1. Mon Rest
  2. Tue Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.7 mi6 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 4

Base, lighter week11.5 mi18.5 km

  1. Mon Rest
  2. Tue Easy + strides 3.7 mi6 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.1 mi5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 4.7 mi7.5 km

Week 5

Build15.8 mi25.5 km

  1. Mon Rest
  2. Tue Tempo 4.7 mi7.5 km 10 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4 mi6.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 7.1 mi11.5 km

Week 6

Build17.7 mi28.5 km

  1. Mon Rest
  2. Tue Tempo 5 mi8 km 12 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.3 mi7 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 8.4 mi13.5 km

Week 7

Build19.3 mi31 km

  1. Mon Rest
  2. Tue Tempo 5.3 mi8.5 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.7 mi7.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 9.3 mi15 km

Week 8

Build, lighter week15.2 mi24.5 km

  1. Mon Rest
  2. Tue Tempo 4.3 mi7 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4 mi6.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 6.8 mi11 km

Week 9

Peak20.8 mi33.5 km

  1. Mon Rest
  2. Tue Tempo 5.6 mi9 km 18 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5 mi8 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 10.3 mi16.5 km

Week 10

Peak22.4 mi36 km

  1. Mon Rest
  2. Tue Tempo 5.9 mi9.5 km 20 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5.3 mi8.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 11.2 mi18 km

Week 11

Taper16.8 mi27 km

  1. Mon Rest
  2. Tue Intervals 5.3 mi8.5 km 3 × 1 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.7 mi7.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 6.8 mi11 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 12

Taper22.1 mi35.5 km

  1. Mon Rest
  2. Tue Intervals 5 mi8 km 3 × 1 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Rest
  4. Thu Easy 4 mi6.5 km
  5. Fri Rest
  6. Sat Rest Lay out your kit and get to bed early.
  7. Sun Race: Half marathon 13.1 mi21.1 km Start slower than feels right. Eat and drink early, and save something for the last quarter.
Who it’s for
You run four times a week and have run a 10K or a half before.
Runs a week
4
Longest run
13 mi21 km
Biggest week
30.8 mi49.5 km

Week 1

Base17.1 mi27.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4 mi6.5 km 6 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.4 mi5.5 km
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 2

Base19 mi30.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.7 mi6 km
  6. Sat Rest
  7. Sun Long run 7.1 mi11.5 km

Week 3

Base20.8 mi33.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.7 mi7.5 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 8.1 mi13 km

Week 4

Base, lighter week17.4 mi28 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.4 mi5.5 km
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 5

Build23 mi37 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5.9 mi9.5 km 3 × 1.6 km at tempo effort, 1 minute easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 9 mi14.5 km

Week 6

Build25.2 mi40.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4.7 mi7.5 km
  6. Sat Rest
  7. Sun Long run 10.3 mi16.5 km Easy, with the last 3.1 mi5 km at half marathon effort.

Week 7

Build27 mi43.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 7.1 mi11.5 km 4 × 1.6 km at tempo effort, 1 minute easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4.3 mi7 km
  6. Sat Rest
  7. Sun Long run 11.2 mi18 km

Week 8

Build, lighter week22.1 mi35.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 8.4 mi13.5 km

Week 9

Peak29.2 mi47 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 6.5 mi10.5 km 2 × 3 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 5.3 mi8.5 km
  6. Sat Rest
  7. Sun Long run 12.1 mi19.5 km Easy, with the last 3.7 mi6 km at half marathon effort.

Week 10

Peak30.8 mi49.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.5 mi10.5 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.6 mi9 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 5.6 mi9 km
  6. Sat Rest
  7. Sun Long run 13 mi21 km

Week 11

Taper23.3 mi37.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5.6 mi9 km 3 × 1 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 5 mi8 km
  6. Sat Rest
  7. Sun Long run 7.8 mi12.5 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 12

Taper25.5 mi41 km

  1. Mon Rest
  2. Tue Intervals 5.6 mi9 km 3 × 1 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Rest
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: Half marathon 13.1 mi21.1 km Start slower than feels right. Eat and drink early, and save something for the last quarter.
Who it’s for
You run five days a week, around 40 km (25 mi), and want a faster half.
Runs a week
5
Longest run
14.3 mi23 km
Biggest week
42.3 mi68 km

Week 1

Base24.9 mi40 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 8.1 mi13 km

Week 2

Base27.7 mi44.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 9 mi14.5 km

Week 3

Base29.8 mi48 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.3 mi8.5 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 9.9 mi16 km

Week 4

Base, lighter week24.2 mi39 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 3.7 mi6 km
  7. Sun Long run 7.5 mi12 km

Week 5

Build32.6 mi52.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 7.1 mi11.5 km 4 × 1.6 km at tempo effort, 1 minute easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Tempo 5.9 mi9.5 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 10.9 mi17.5 km

Week 6

Build34.5 mi55.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Easy + strides 6.2 mi10 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 11.5 mi18.5 km Easy, with the last 3.1 mi5 km at half marathon effort.

Week 7

Build37.3 mi60 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 8.4 mi13.5 km 5 × 1.6 km at tempo effort, 1 minute easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Tempo 6.5 mi10.5 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 5 mi8 km
  7. Sun Long run 12.4 mi20 km

Week 8

Build, lighter week29.8 mi48 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5.6 mi9 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 9.3 mi15 km

Week 9

Peak39.8 mi64 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 8.7 mi14 km 3 × 3 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Easy + strides 7.1 mi11.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 13.4 mi21.5 km Easy, with the last 3.7 mi6 km at half marathon effort.

Week 10

Peak42.3 mi68 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 7.5 mi12 km 35 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.9 mi9.5 km
  4. Thu Intervals 8.7 mi14 km 3 × 3 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 5.9 mi9.5 km
  7. Sun Long run 14.3 mi23 km

Week 11

Taper31.7 mi51 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 6.2 mi10 km 3 × 1 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Easy + strides 6.2 mi10 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 8.7 mi14 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.

Week 12

Taper30.1 mi48.5 km

  1. Mon Rest
  2. Tue Intervals 5.3 mi8.5 km 3 × 1 km at half marathon effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: Half marathon 13.1 mi21.1 km Start slower than feels right. Eat and drink early, and save something for the last quarter.

How hard is each run?

Easy
Slow enough to talk in full sentences. Most of every plan is easy, and it should feel too slow at first.
Long run
Easy pace, just longer. Walk breaks are fine, and so is slowing down on hills.
Strides
20 seconds fast and relaxed, with a full walk back between. They wake your legs up without tiring you.
Hills
A strong effort up a steady hill, then an easy jog or walk down. Strength work that happens to be running.
Fartlek
Short brisk bits inside an easy run. Breathing hard but in control.
Tempo
Comfortably hard: about what you could hold for an hour. You can say a few words, not chat.
Intervals
Repeats at race effort with easy jogging between. The effort should be even from the first to the last.
Race pace
The effort you plan to hold on race day, practiced inside a longer run.
Strength
Squats, lunges, step-ups, calf raises, glute bridges and a plank, 20 to 30 minutes. Bodyweight is enough to start.

Questions

How fast should the easy runs be?
Slow enough to talk in full sentences. If you can only get out a few words, slow down. Easy running builds most of your fitness, and keeping it easy is what lets you run the hard sessions well.
What if I miss a run?
Skip it and carry on. Don’t squeeze two runs into one day. If you miss most of a week, repeat the week before and pick the plan up from there.
Can I move days around?
Yes. Keep an easy or rest day between the harder sessions, and put the long run on the day you have the most time.
Do I need the strength sessions?
They’re optional, but two short sessions a week help you hold your form late in a race and make it less likely that a small niggle turns into an injury.
Is this half marathon plan really free?
Yes, here and in the Runvas app. The app builds a plan for your race date and level and gives each workout a route near you.