Half Marathon Training PLan

Free Half Marathon Training Plan For Runners Over 60

Taren Gesell

Last Updated:

If you’re 60 or older and looking to train for a half marathon over the next four months, you’re in the right place because this article will provide you with a free 16 week half marathon training plan designed specifically to help older runners combat the effects of aging and still perform their best.

This training plan is designed for beginner, intermediate, or advanced runners to complete over 4 months.

Advanced runners are runners who have run for several years and competed in many running races
Intermediate runners are runners that have ran off and on and competed in a few running races
Beginners are total beginners who are entirely new to running

This half marathon program is adapted from the training plans in our app that are written by coaches who know exactly what it takes for amateur age group runners to overcome challenges and reach their endurance race goals.

To start this plan confidently you should at least be able to run continuously for at least 30 minutes. If you’re starting from absolute scratch, check out this article that will help you learn to run, or check out the other training plans linked in the menu of this page that might work better for you.

MOTTIV app user Carl Binner is faster now at age 60, than he was when he took up endurance sports in his 40s!

In this post you will learn:

How long is a half marathon
What’s an average finish time for a half marathon
How to train for a half marathon as a runner over 60
What’s a good half marathon finish time
How long you should train for a half marathon
What is your half marathon pace
What is a half marathon training program for runners over 60

To train for this half marathon you can absolutely use the training plan below. But if you really want a personalized training program that’s designed for your abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use it for free and it includes much more detailed and personalized plans than we can include in a blog post.

Training Tips to Successfully Train for a Half Marathon

Before diving into the training plan we need to provide some half marathon training tips that will help you prepare for the race successfully, while avoiding a lot of the pitfalls that runners encounter.

How Long is a Half Marathon: The first place to start is by answering the question, “How many miles is a half marathon?” and “How many kilometers is a half marathon?” for our metric friends around the world. A half marathon is 13.1 miles which is 21.1 kilometers. But what is an average half marathon finish time? Enter your age and gender into the calculator below to find out what’s a good finish time in the half marathon for your age group.

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How Much Do You Need to Train for a Half Marathon: Knowing your weekly mileage (how many miles per week you should run in training) depends on your race distance, your athletic background, and your goals. It’ll take more training if you don’t have any endurance sports background and you want to win a marathon than if you’re previously an elite endurance athlete who just wants to finish a 5k. Use the calculator below to get a sense of our recommended training time and miles a week required to meet your goals.

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What Gear Do You Need to Train for a Half Marathon: There are two items that we recommend all runners have to prepare for a half marathon: proper running shoes and a strap based heart rate monitor. Here’s a video about what to look for in running shoes, and here’s an article on everything you need to know about heart rate training zones and why we use them.

Heart Rate Training Zones for Running: Low intensity running should always be dictated by heart rate, and not pace. This may mean that your easy run training is quite slow, but that’s ok because it’ll mean that you’re building endurance without a lot of physical stress. Calculate your heart rate training zones with this calculator:

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Half-Marathon Training Paces: Interval running workouts, also known as “speed work”, should be done using pace as opposed to heart rate. Pace is better than heart rate for intense runs because heart rate will lag by 60-120 seconds while your running pace is instant. Use this calculator to calculate your run training pace per mile and kilometer.

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Low Intensity Running: Our training plans are based on the pyramidal model (similar to polarized training, 80/20 running, and the Maffetone Method, but with improvements) of training where 70-80% of the training is done at low intensity Zone 1 and 2. Studies have shown that all athletes will perform better when performing the bulk of their training at a low intensity, it may be difficult to run in Zone 2, but you’ll perform much better if you train at a low intensity.

What to Eat When Training for a Half Marathon: What you eat before running, during your training runs, during your half marathon, and what you take for hydration will make the workouts you perform so much more effective. Physiologists we’ve worked with believe that proper nutrition and hydration can generate the same race results with half the training. This article discusses what to eat before your runs, and this article explains what you should eat during running workouts and races.

Check out the example workout below from one of our marathon training plans. You can see that every workout in our app comes with personalized nutrition guidance for your pre and during workout nutrition to maximize the workout effectiveness.

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‍Rest & Recovery: Your training plan will have complete rest days. Also, every third or fourth week will be a rest week with reduced training hours. It’s critical that you take these as days to truly rest and recover. If you do a pile of heavy yard work, or spend the recovery days on your feet walking around a mall, you won’t be resting and you won’t actually be improving from your training. Remember that WORKOUTS + REST = PROGRESS, so take rest days seriously to make sure you avoid overtraining and actually progress in your training.

Taper Week: The training plan will have a taper period in the week prior to race day where training volumes will be reduced by roughly 50-60%, while some intense bursts of speed will be maintained. This process will allow your body to flush out all the training fatigue, and have lots of energy in the race. Take the taper process seriously, resting and sleeping as much as possible during taper week.

Half Marathon Race Pace: Workouts in a good training plan will have race pace intervals where you’ll develop the ability to run fast without getting tired. You can use the calculator below to calculate your approximate half marathon race pace for these intervals.

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Run Training Over The Age of 60

Despite the common misconception that running is bad for people’s bodies, running is one of the best things a person can do to improve their health as they age. One study found that runners had significantly better mobility than non-runners; other studies have found that increasing cardiovascular fitness through exercises like running is significantly associated with living longer.

However, stress fractures around the world are increasing as more people remain physically active as they age. The main concern for older runners is how to prepare for running races while avoiding injury safely.

In his book “Fast After 50,” Joe Friel identified the three most important aspects of good, safe performance for older athletes, which we’ll discuss here.

Strength Training for Older Athletes

It’s been found that muscle mass decreases approximately 3–8% per decade after the age of 30, and this rate of decline is even higher after the age of 60. A good strength training program can:

Reduce muscle loss
Increase strength
Improve your mobility
Improve your metabolism
Reduce injuries in training and day-to-day life

We believe so strongly in strength training that all our training plans include it, regardless of athlete age, because every person should combat the effects of aging.

Improving Muscle Recruitment as We Age

We tend to get stiffer as we age, which results in large muscle groups not activating like they used to when we were younger. Essentially, we’re not playing with a full deck of cards from a physical/athletic standpoint.

Most athletes stop performing top-end speed interval running workouts as they get older because they’re quite intense and maybe a little uncomfortable because muscle groups have turned off.

Rather than avoid these top-end neuromuscular power running intervals, we recommend older athletes include some of these workouts to “re-awaken” some of the muscle groups that might not be activating.

These top-end speed workouts have a higher chance of causing injury, so older runners should introduce them very slowly into their training plan.

Running Injury Management

Studies have shown that older muscle tissue doesn’t recover as well from workouts as younger muscle tissue, which is one of the reasons that older adults might have a higher likelihood of getting injured from running.

For this reason, older runners need to be extra cautious of run training methods that increase the likelihood of injury. Here are the most impactful, proven ways to reduce the chance of a running injury occurring:

Train 70-80% of your total training hours at a very low intensity
Get at least 7 hours of sleep per night
Eat before and after every single workout
Run as much as possible on trails and soft surfaces
Change running shoes every four months
Keep total weekly mileage under 50 kilometers (30 miles) per week
Strength train with movements that focus on mobility and lateral movements
Follow a well-designed training plan that builds up gradually

The Best Half Marathon Training Plan for Every Runner

Our run training plans are written by the excellent coaches at Run Free Training who know what it takes to help amateur athletes reach their goals. While the coaches are elite runners themselves, they have a great understanding of how to create training plans that are time efficient and overcome the obstacles most age group runners face in their training.

Beginner Half Marathon Training Plan Workouts

This beginner half marathon training plan has three days of running per week, and maxes out at just over five hours of training per week.

Beginner runners are athletes who are one of the following:

Runners who have never run a race before
Previous runners who are returning to running after a few years off
Runners who want a training plan with as little training as possible that will still confidently to them across the finish line

Long Run (50mins - 2:15hrs): The most important run in a run training plan is the weekly long run that most runners do on the weekend when they have more time available. The long run is low intensity, building up gradually to eventually reach 2:15 hours for a half marathon training program. This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race. You can learn all about the long run, how to execute it well, and what to eat before and during the long run in this article.

Here is an example of what a long run looks like from a half marathon training plan in our app.

‍Interval Run (40-80mins): The second most important run in a run training plan is a weekly interval run, which we call the “Intense Run” in our training plans. Most athletes do this run during the weekday. The interval run will build your top end speed and be based on your run pace determined in the calculator above. You can learn all about how to execute an interval run, and what to eat before and during the workout to get the most out of it in this article here.

Here is an example of what an interval run looks like in a half marathon training plan in our app:

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Tempo Run (45mins - 2hrs): The weekly tempo run (which we call the steady run) bridges the gap between the endurance you’ll build in the long run, and the speed you build in the interval run, it teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article here.

Here is an example of what a tempo run looks like from our half marathon training plan.

Intermediate Half Marathon Training Plan Workouts

The intermediate half marathon training plan has three days per week of running, one strength workout, and maxes out at roughly five and a half hours of training per week.

Intermediate runners are experienced runners who are one of the following:

Athletes who have more time to train than just the bear minimum
New runners who have a very athletic background or runners at least six months of running experience
Dedicated runners looking to finish finish races really well, but are comfortable not trying to squeeze every last second of time out of their race performance

Strength Workout (30 minutes): Cross-training with strength workouts is critical for athletes who don’t want to simply finish their race and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.

Here is an example of what a strength workout looks like from a half marathon training plan in our app.

Advanced Half Marathon Training Plan Workouts

The advanced half marathon training plan has four days per week of running, one strength workout, a mobility workout, and maxes out at just under seven hours of training per week.

Advanced runners are experienced runners who are one of the following:

Athletes who have very few limitations on their time availability
Athletes who have an extensive background in exercise and training
Experienced runners looking to finish as fast as they can possibly achieve

Recovery Run (30-60mins): A recovery run is a very low intensity run that’s meant to be a low stress way to add a little additional run fitness without risking overtraining or injury. Recovery runs have been proven to not actually enhance recovery, which is why we call them General Runs. You can read more about recovery runs in this article here.

Here is an example of what a recovery run looks like from a half marathon training plan in our app.

Mobility Workout (30 minutes): Yoga for runners hasn’t been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga which is slower and less intense than most yoga classes you’d do in a studio. You can read all about why we believe runners with more time available should include a mobility session in their training plan, in this article here.

Half Marathon Training Plan for Over 60

WEEK 1: Start Building Half Marathon Training And Running Pace Test. 2:30-3:10hrs.
Monday: Rest Day
Tuesday. Interval Run (40-60mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 10x1min fast Zone 5 pace, 1min slow.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 3x8min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday: Rest Day.
Saturday. Long Run (60mins):
Warm Up: 10min easy jog warm up
5mins of dynamic stretching and 5x50m strides building to Zone 4
Running time trial: 3 kilometers (1.86 miles) as fast as possible. Enter this time into our pace calculator to get your training paces
Run the remainder of the run in Zone 2 until you reach a 60min total run.
Sunday. Rest Day
WEEK 2: Adapt to Short Fast Running Intervals. 2:30-3:25hrs.
Monday: Rest Day
Tuesday. Interval Run (40-60mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 10-12x15 seconds at 9/10 pace, with 1-2min easy walk/jog in between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 2x12min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday: Rest Day.
Saturday. Long Run (60-75mins):
60-75min long run in Zone 2 heart rate
Sunday. Rest Day
WEEK 3: Hill Rep Running to Recruit Muscle Groups. 2:45-3:45hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 12-15x1min hills Zone 5 RPE, with an easy jog back down recovery. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (45-65mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 25min at Zone 3 pace tempo effort.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday: Rest Day.
Saturday. Long Run (70-80mins):
70-80min long run in Zone 2 heart rate
Sunday. Rest Day
WEEK 4: Rest Focused Week. 2:30-3:20hrs.
Monday: Rest Day
Tuesday. Interval Run (45-65mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 5mins, 4mins, 3mins, 2mins, 1min fast Zone 5 pace, with half time recovery jog in between intervals (i.e. 5min fast, 2:30 easy jog, 4min fast, 2min easy jog...).
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (55-75mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 3x10min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging.
Friday: Rest Day.

Saturday. Long Run (50-60mins):
50-60min long run in Zone 2 heart rate
Sunday. Rest Day
WEEK 5: Build Half Marathon Training. 3:00-3:50hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: Main Set: 10-12x30 seconds at 10/10 pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:00-1:20hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 2x20min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (70-80mins):
70-80min long run in Zone 2 heart rate
Sunday. Rest Day
WEEK 6: Adapt to Half Marathon Training. 3:25-4:20hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 5-6x1 mile at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:10-1:30hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3 miles, 2 miles, 1 mile at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (1:15-1:30hrs):
75-90min long run in Zone 2 heart rate

Sunday. Rest Day
WEEK 7: Build Your Half Marathon Training. 3:25-4:25hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 20x1min at Zone 5 pace, 1min slow jog
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:05-1:25hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x15min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (1:20-1:40hrs):
80-100min long run in Zone 2 heart rate
Sunday. Rest Day
WEEK 8: Rest Week And Running Pace Time Trial. 2:40-3:10hrs.
Monday: Rest Day
Tuesday. Interval Run (50-60mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 12-16x200m a little faster than 5k race pace, with 60-90 sec easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 30min at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (60mins):
Warm Up: 10min easy jog warm up
5mins of dynamic stretching and 5x50m strides building to Zone 4
Running time trial: 3 kilometers (1.86 miles) as fast as possible. Enter this time into our pace calculator to get your training paces
Run the remainder of the run in Zone 2 until you reach a 60min total run.
Sunday. Rest Day
WEEK 9: Build Half Marathon Training. 3:35-3:25hrs.
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 6-8x3min at 10k race pace, with 2-3min easy jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:10-1:30hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x2 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (1:30-1:40hrs):
90-100min long run in Zone 2 heart rate
Sunday. Rest Day
WEEK 10: Build Half Marathon Training. 3:40-4:40hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 6-8x800m at 5k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (1:20-1:40hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 4x15min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (1:30-1:50hrs):
90-110min long run in Zone 2 heart rate
Sunday. Rest Day
WEEK 11: Build Half Marathon Training. 3:50-4:40hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 10-12x1k at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (70-90mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x3 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (1:40-2:00hrs):
100-120min long run with your heart rate in Zone 2
Sunday. Rest Day
WEEK 12: Rest Focused Week. 2:35-3:25hrs.
Monday: Rest Day
Tuesday. Interval Run (50-60mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 12-16x200m a little faster than 5k race pace, with 60-90 sec easy walk/jog recovery between intervals
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (45-65mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 25min at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (1:00-1:20hrs):
60-80min long run with your heart rate in Zone 2
Sunday. Rest Day
WEEK 13: Start Larger Half Marathon Workouts. 3:55-4:45hrs
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 10-12x2min at 10k race pace, with 1 minute easy jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Wednesday. Rest Day
Thursday. Tempo Run (1:20-1:40hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 7-8x1 mile (1600m) the bottom of your Zone 4 pace, with 1min walk/jog between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Friday: Rest Day.
Saturday. Long Run (1:40-1:50hrs):
100-110min long run with your heart rate in Zone 2
Sunday. Rest Day
WEEK 14: Build Endurance and Speed. 4:20-5:15hrs.
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort.
Main Set: 4-5x1 mile at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (1:40-2:00hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 4x3 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging.
Friday: Rest Day.
Saturday. Long Run (1:45-2:00hrs):
105-120min long run with your heart rate in Zone 2
Sunday. Rest Day
WEEK 15: Peak Training Week. (4:15-5:10hrs)
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort. Main Set: 10-12x1k at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Wednesday. Rest Day
Thursday. Tempo Run (1:15-1:35hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 7-8 miles continuous at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging.
Friday. Rest Day
Saturday. Long Run (2:00-2:15hrs):
120-135min long run with your heart rate in Zone 2
Sunday. Rest Day
WEEK 16: Taper to Rest up for Race Day. (1:50-2:10hrs)
Monday: Rest Day take a complete day off where all you do is rest
Tuesday. Interval Run (25mins):
25min easy run with heart rate in Zone 2 with 8x30sec fast pick ups at Zone 4 pace spread throughout.
Wednesday. Rest Day
Thursday. Tempo Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x1k at the top of your Zone 3 pace, with 2min jog between intervals
Cooldown: 10-20min easy jogging.
Friday. Run Primer (15mins):
15 minute run. Entire run is easy effort besides 3x1min at race effort, take whatever rest you need between efforts to feel totally recovered.
Saturday. Easy Run (10mins):
Just run easy for 10 minutes
Sunday. Long Run: Race Day! You’re ready!

WEEK 1: Start Building Half Marathon Training And Running Pace Test. 3:00-3:40hrs.
Monday: Rest Day
Tuesday. Interval Run (40-60mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 10x1min fast Zone 5 pace, 1min slow.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 3x8min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday: Rest Day.
Saturday. Long Run (60mins):
Warm Up: 10min easy jog warm up
5mins of dynamic stretching and 5x50m strides building to Zone 4
Running time trial: 3 kilometers (1.86 miles) as fast as possible. Enter this time into our pace calculator to get your training paces
Run the remainder of the run in Zone 2 until you reach a 60min total run.
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 2: Adapt to Short Fast Running Intervals. 3:00-3:55hrs.
Monday: Rest Day
Tuesday. Interval Run (40-60mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 10-12x15 seconds at 9/10 pace, with 1-2min easy walk/jog in between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 2x12min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday: Rest Day.
Saturday. Long Run (60-75mins):
60-75min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 3: Hill Rep Running to Recruit Muscle Groups. 3:15-4:15hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 12-15x1min hills Zone 5 RPE, with an easy jog back down recovery. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (45-65mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 25min at Zone 3 pace tempo effort.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday: Rest Day.
Saturday. Long Run (70-80mins):
70-80min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 4: Rest Focused Week. 3:00-3:50hrs.
Monday: Rest Day
Tuesday. Interval Run (45-65mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 5mins, 4mins, 3mins, 2mins, 1min fast Zone 5 pace, with half time recovery jog in between intervals (i.e. 5min fast, 2:30 easy jog, 4min fast, 2min easy jog...).
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Rest Day
Thursday. Tempo Run (55-75mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 3x10min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging.
Friday: Rest Day.
Saturday. Long Run (50-60mins):
50-60min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 5: Build Half Marathon Training. 3:30-4:30hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: Main Set: 10-12x30 seconds at 10/10 pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:00-1:20hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 2x20min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (70-80mins):
70-80min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 6: Adapt to Half Marathon Training. 3:55-4:50hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 5-6x1 mile at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:10-1:30hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3 miles, 2 miles, 1 mile at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (1:15-1:30hrs):
75-90min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 7: Build Your Half Marathon Training. 3:55-4:55hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 20x1min at Zone 5 pace, 1min slow jog
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:05-1:25hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x15min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (1:20-1:40hrs):
80-100min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 8: Rest Week And Running Pace Test. 3:10-3:40hrs.
Monday: Rest Day
Tuesday. Interval Run (50-60mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 12-16x200m a little faster than 5k race pace, with 60-90 sec easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 30min at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (60mins):
Warm Up: 10min easy jog warm up
5mins of dynamic stretching and 5x50m strides building to Zone 4
Running time trial: 3 kilometers (1.86 miles) as fast as possible. Enter this time into our pace calculator to get your training paces
Run the remainder of the run in Zone 2 until you reach a 60min total run.
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 9: Build Half Marathon Training. 4:05-4:55hrs.
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 6-8x3min at 10k race pace, with 2-3min easy jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Rest Day
Thursday. Tempo Run (1:10-1:30hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x2 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday: Rest Day.
Saturday. Long Run (1:30-1:40hrs):
90-100min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 10: Build Half Marathon Training. 4:10-5:10hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 6-8x800m at 5k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (1:20-1:40hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 4x15min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (1:30-1:50hrs):
90-110min long run in Zone 2 heart rate
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 11: Build Half Marathon Training. 4:20-5:20hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 10-12x1k at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (70-90mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x3 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (1:40-2:00hrs):
100-120min long run with your heart rate in Zone 2
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 12: Rest Focused Week. 3:05-3:55hrs.
Monday: Rest Day
Tuesday. Interval Run (50-60mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 12-16x200m a little faster than 5k race pace, with 60-90 sec easy walk/jog recovery between intervals
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (45-65mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 25min at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging
Friday: Rest Day.
Saturday. Long Run (1:00-1:20hrs):
60-80min long run with your heart rate in Zone 2
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 13: Start Larger Half Marathon Workouts. 4:25-5:15hrs
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 10-12x2min at 10k race pace, with 1 minute easy jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Wednesday. Rest Day
Thursday. Tempo Run (1:20-1:40hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 7-8x1 mile (1600m) the bottom of your Zone 4 pace, with 1min walk/jog between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Friday: Rest Day.
Saturday. Long Run (1:40-1:50hrs):
100-110min long run with your heart rate in Zone 2
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 14: Build Endurance and Speed. 4:50-5:45hrs.
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort.
Main Set: 4-5x1 mile at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Rest Day
Thursday. Tempo Run (1:40-2:00hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 4x3 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging.
Friday: Rest Day.
Saturday. Long Run (1:45-2:00hrs):
105-120min long run with your heart rate in Zone 2
Sunday. Strength Workout (30mins):
30 minutes of light strength work
WEEK 15: Peak Training Week. (4:45-5:40hrs)
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort. Main Set: 10-12x1k at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Wednesday. Rest Day
Thursday. Tempo Run (1:15-1:35hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 7-8 miles continuous at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging.
Friday. Rest Day
Saturday. Long Run (2:00-2:15hrs):
120-135min long run with your heart rate in Zone 2
Sunday. Strength Workout: 30 minutes of light strength work
WEEK 16: Taper to Rest up for Race Day. (1:50-2:10hrs)
Monday: Rest Day take a complete day off where all you do is rest
Tuesday. Interval Run (25mins):
25min easy run with heart rate in Zone 2 with 8x30sec fast pick ups at Zone 4 pace spread throughout.
Wednesday. Rest Day
Thursday. Tempo Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x1k at the top of your Zone 3 pace, with 2min jog between intervals
Cooldown: 10-20min easy jogging.
Friday. Run Primer (15mins):
15 minute run. Entire run is easy effort besides 3x1min at race effort, take whatever rest you need between efforts to feel totally recovered.
Saturday. Easy Run (10mins):
Just run easy for 10 minutes
Sunday. Long Run: Race Day! You’re ready!

WEEK 1: Start Building Half Marathon Training And Running Pace Test. 3:30-4:20hrs.
Monday: Rest Day
Tuesday. Interval Run (40-60mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 10x1min fast Zone 5 pace, 1min slow.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 3x8min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Recovery Run (30-40mins):
30-40min easy run in Zone 2 heart rate
Sunday. Long Run (60mins):
Warm Up: 10min easy jog warm up
5mins of dynamic stretching and 5x50m strides building to Zone 4
Running time trial: 3 kilometers (1.86 miles) as fast as possible. Enter this time into our pace calculator to get your training paces
Run the remainder of the run in Zone 2 until you reach a 60min total run.
WEEK 2: Adapt to Short Fast Running Intervals. 4:00-5:05hrs.
Monday: Rest Day
Tuesday. Interval Run (40-60mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 10-12x15 seconds at 9/10 pace, with 1-2min easy walk/jog in between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 2x12min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (30-40mins):
30-40min easy run in Zone 2 heart rate
Sunday. Long Run (60-75mins):
60-75min long run in Zone 2 heart rate
WEEK 3: Hill Rep Running to Recruit Muscle Groups. 4:10-5:10hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 12-15x1min hills Zone 5 RPE, with an easy jog back down recovery. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Strength Workout: 30 minutes of light strength work
Thursday. Tempo Run (45-65mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 25min at Zone 3 pace tempo effort.
Cooldown: 10-20min easy jogging Zone 2 pace.
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (35-45mins):
35-45min easy run in Zone 2 heart rate
Sunday. Long Run (70-80mins):
70-80min long run in Zone 2 heart rate
WEEK 4: Rest Focused Week. 4:00-4:50hrs.
Monday: Rest Day
Tuesday. Interval Run (45-65mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 5mins, 4mins, 3mins, 2mins, 1min fast Zone 5 pace, with half time recovery jog in between intervals (i.e. 5min fast, 2:30 easy jog, 4min fast, 2min easy jog...).
Cooldown: 10-20min easy jogging Zone 2 pace.
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (55-75mins):
Warmup: 10-20min easy jog Zone 2 pace, include running drills, and 5x15sec strides at Zone 4 RPE.
Main Set: 3x 10min at Zone 3 pace tempo effort, with 1min walk/jog between intervals.
Cooldown: 10-20min easy jogging.
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Recovery Run (30-40mins):
30-40min easy run in Zone 2 heart rate
Sunday. Long Run (50-60mins):
50-60min long run with your heart rate in Zone 2
WEEK 5: Build Half Marathon Training. 4:40-5:40hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: Main Set: 10-12x30 seconds at 10/10 pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace.
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:00-1:20hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 2x20min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (40-50mins):
40-50min easy run in Zone 2 heart rate
Sunday. Long Run (70-80mins):
70-80min long run in Zone 2 heart rate
WEEK 6: Adapt to Half Marathon Training. 5:10-6:20hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 5-6x1 mile at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:10-1:30hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3 miles, 2 miles, 1 mile at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (45-60mins):
40-50min easy run in Zone 2 heart rate
Sunday. Long Run (1:15-1:30hrs):
75-90min long run in Zone 2 heart rate
WEEK 7: Build Your Half Marathon Training. 5:10-6:25hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 20x1min at Zone 5 pace, 1min slow jog
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:05-1:25hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x15min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (45-60mins):
40-50min easy run in Zone 2 heart rate
Sunday. Long Run (1:20-1:40hrs):
80-100min long run in Zone 2 heart rate
WEEK 8: Rest Week and Running Pace Test. 4:10-4:50hrs.
Monday: Rest Day
Tuesday. Interval Run (50-60mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 12-16x200m a little faster than 5k race pace, with 60-90 sec easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 30min at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (30-40mins):
30-40min easy run in Zone 2 heart rate
Sunday. Long Run (60mins):
Warm Up: 10min easy jog warm up
5mins of dynamic stretching and 5x50m strides building to Zone 4
Running time trial: 3 kilometers (1.86 miles) as fast as possible. Enter this time into our pace calculator to get your training paces
Run the remainder of the run in Zone 2 until you reach a 60min total run.
WEEK 9: Build Half Marathon Training. 5:15-6:15hrs.
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 6- 8x3min at 10k race pace, with 2-3min easy jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging at Zone 2 pace
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:10-1:30hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x2 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging at Zone 2 pace
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (40-50mins):
40-50min easy run in Zone 2 heart rate
Sunday. Long Run (1:30-1:40hrs):
90-100min long run in Zone 2 heart rate
WEEK 10: Build Half Marathon Training. 5:25-6:40hrs.
Monday: Rest Day
Tuesday. Interval Run (50-70mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 6- 8x800m at 5k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:20-1:40hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 4x15min at the top of your Zone 3 pace, with 1min walk/jog between intervals
Cooldown: 10-20min easy jogging
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (45-60mins):
45-60min easy run with your heart rate in Zone 2
Sunday. Long Run (1:30-1:50hrs):
90-110min long run in Zone 2 heart rate
WEEK 11: Build Half Marathon Training. 5:35-6:50hrs.
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 10-12x1k at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (70-90mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x3 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (45-60mins):
45-60min easy run with your heart rate in Zone 2
Sunday. Long Run (1:40-2:00hrs):
100-120min long run with your heart rate in Zone 2
WEEK 12: Rest Focused Week. 4:05-5:05hrs.
Monday: Rest Day
Tuesday. Interval Run (50-60mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 12-16x200m a little faster than 5k race pace, with 60-90 sec easy walk/jog recovery between intervals
Cooldown: 10-20min easy jogging
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (45-65mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 25min at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (30-40mins):
30-40min easy run with your heart rate in Zone 2
Sunday. Long Run (1:00-1:20hrs):
60-80min long run with your heart rate in Zone 2
WEEK 13: Start Larger Half Marathon Workouts. 5:40-6:45hrs
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 10-12x2min at 10k race pace, with 1 minute easy jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:20-1:40hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 7- 8x1 mile (1600m) the bottom of your Zone 4 pace, with 1min walk/jog between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (45-60mins):
45-60min easy run with your heart rate in Zone 2
Sunday. Long Run (1:40-1:50hrs):
100-110min long run with your heart rate in Zone 2
WEEK 14: Build Endurance and Speed. 6:05-7:15hrs.
Monday: Rest Day
Tuesday. Interval Run (55-75mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort.
Main Set: 4-5x1 mile at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:40-2:00hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 4x3 miles at the top of your Zone 3 pace, with 1-2min walk/jog between intervals
Cooldown: 10-20min easy jogging.
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (45-60mins):
45-60min easy run with your heart rate in Zone 2
Sunday. Long Run (1:45-2:00hrs):
105-120min long run with your heart rate in Zone 2
WEEK 15: Peak Training Week. (6:00-7:10hrs)
Monday: Rest Day
Tuesday. Interval Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort.
Main Set: 10-12x1k at 10k race pace, with 2-3min easy walk/jog recovery between intervals. End when you feel like the next interval is the last one you could possibly do at the same pace
Cooldown: 10-20min easy jogging.
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (1:15-1:35hrs):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 7-8 miles continuous at the top of your Zone 3 pace
Cooldown: 10-20min easy jogging.
Friday. Mobility Workout:
30 minutes of light yoga.
Saturday. Recovery Run (45-60mins):
45-60min easy run with your heart rate in Zone 2
Sunday. Long Run (2:00-2:15hrs):
120-135min long run with your heart rate in Zone 2
WEEK 16: Taper to Rest up for Race Day. (2:20-2:40hrs)
Monday: Rest Day take a complete day off where all you do is rest
Tuesday. Interval Run (25mins):
25min easy run with heart rate in Zone 2 with 8x30sec fast pick ups at Zone 4 pace spread throughout.
Wednesday. Strength Workout:
30 minutes of light strength work
Thursday. Tempo Run (60-80mins):
Warmup: 10-20min easy jogging Zone 2 Pace, include running drills, and 5x15sec strides Zone 4 Effort
Main Set: 3x1k at the top of your Zone 3 pace, with 2min jog between intervals
Cooldown: 10-20min easy jogging.
Friday. Run Primer (15mins):
15 minute run. Entire run is easy effort besides 3x1min at race effort, take whatever rest you need between efforts to feel totally recovered.
Saturday. Easy Run (10mins):
Just run easy for 10 minutes
Sunday. Long Run: Race Day! You’re ready!

Wrap-Up

Once you've achieved your race goal, it might be time to move on and start training for your first full marathon, or try to go even faster in another half marathon. We find that this training plan will build a lot of fitness that you can transfer into almost any running race you want to tackle.

If you're looking to set big personal goals, and you want the best for your body, check out our app with unlimited options for half marathon training. You can choose a training plan setup that's personalized specifically for you, and will get you training as well as you could possibly imagine.

You're ready to take on that big challenge, and when you train with MOTTIV, you're ready for race day!