Lesson 16 · Resources · Half Marathon Plans
Build your half marathon
Use controlled midweek quality alongside mostly easy running. Three selected long runs include steady half-marathon-effort sections, without prescribing a personal pace.
- Length
- 14 weeks
- Running days
- 4 a week
- Approach
- Controlled quality
Before you begin
You can complete a half marathon comfortably and already run four days and about 25–35 km a week.
These starting requirements describe this general plan, not an individual health assessment. Build a consistent base first if they do not fit your current running.
How the plan fits together
Weeks 4, 8 and 12 reduce load. Controlled long-run sections occur only in weeks 3, 7 and 10, separated from Thursday quality by two non-running days. The last two weeks reduce training before the race.
No finish-time target or personalised pace is assumed.
Effort, recovery and looking after yourself
Easy means a comfortable effort with room to talk in sentences. Slow down or use walking breaks to keep that effort. No finish time or personal pace is prescribed.
Warm-up and cool-down are included, not extra work. For distance sessions, start and finish with at least five gentle minutes within the listed distance. Timed sessions state their full warm-up, work and cool-down.
Rest days have no scheduled running. Optional gentle movement is a choice, not another workout. If recovery is poor, take rest rather than forcing a session.
Do not double up after missed sessions. If you miss several, reassess your preparation and event date instead of trying to catch up. Stop running when pain develops; seek qualified advice for persistent pain or health concerns.
Practise your own food, drink and equipment choices during preparation. Choose safe routes and a way home if you stop. This general plan cannot assess your health or individual readiness.
Weekly totals separate kilometres and timed session duration. Timed sessions include any walking, warm-up, cool-down and easy recoveries, not just running. Do not add kilometres and minutes together or treat timed sessions as zero distance. A week containing timed sessions has no complete kilometre total without your actual distance.
These general references inform effort, looking after yourself and reducing training before an event. They do not supply or endorse this RGN schedule, promise a result or establish that it is suitable for everyone.
Your 14 weeks
Every day is here. Session times and distances include their warm-up and cool-down; they are not extra work.
Week 112 km Sunday
20 km + 38 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
5 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 3 repeats of 5 minutes comfortably hard and 1 minute easy, then 10 minutes easy. Ease back if the effort stops feeling controlled.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
12 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 213 km Sunday
22 km + 36 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
6 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 4 repeats of 2 minutes controlled quicker running and 2 minutes easy, then 10 minutes easy. Finish feeling able to do another repeat.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
13 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 314 km Sunday
24 km + 40 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
6 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 5 repeats of 2 minutes controlled quicker running and 2 minutes easy, then 10 minutes easy. Keep the easy recoveries genuinely easy.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
14 km total: 5 km easy, 4 km at controlled half-marathon effort, then 5 km easy. This is a steady second exposure, not racing or threshold effort. First and last five gentle minutes are inside the listed distance. Use all easy effort instead if recovery is poor.
Week 410 km Sunday
18 km + 30 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
5 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
30 minutes total: 5 minutes gentle walking or jogging, 20 minutes easy running with walking breaks as needed, then 5 minutes gentle walking or jogging.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 515 km Sunday
25 km + 44 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
6 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 3 repeats of 6 minutes comfortably hard and 2 minutes easy, then 10 minutes easy. Do not chase a prescribed pace.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
15 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 616 km Sunday
26 km + 44 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
6 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 4 repeats of 3 minutes controlled quicker running and 3 minutes easy, then 10 minutes easy. This is repeatable effort, not maximum speed.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
16 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 717 km Sunday
28 km + 44 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
7 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 6 repeats of 2 minutes controlled quicker running and 2 minutes easy, then 10 minutes easy. Stay relaxed as the effort changes.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
17 km total: 6 km easy, 5 km at controlled half-marathon effort, then 6 km easy. This is a steady second exposure, not racing or threshold effort. First and last five gentle minutes are inside the listed distance. Use all easy effort instead if recovery is poor.
Week 812 km Sunday
20 km + 35 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
5 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
35 minutes total: 5 minutes gentle walking or jogging, 25 minutes easy running with walking breaks as needed, then 5 minutes gentle walking or jogging.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
12 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 918 km Sunday
29 km + 50 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
7 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 3 repeats of 8 minutes comfortably hard and 2 minutes easy, then 10 minutes easy. Reduce the work to easy running if recovery is not good.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
18 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 1019 km Sunday
30 km + 44 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
7 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 4 repeats of 3 minutes controlled quicker running and 3 minutes easy, then 10 minutes easy. This is repeatable effort, not maximum speed.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
19 km total: 6.5 km easy, 6 km at controlled half-marathon effort, then 6.5 km easy. This is a steady second exposure, not racing or threshold effort. First and last five gentle minutes are inside the listed distance. Use all easy effort instead if recovery is poor.
Week 1120 km Sunday
31 km + 44 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
7 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 6 repeats of 2 minutes controlled quicker running and 2 minutes easy, then 10 minutes easy. Stay relaxed as the effort changes.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
20 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 1215 km Sunday
24 km + 30 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
6 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
30 minutes total: 5 minutes gentle walking or jogging, 20 minutes easy running with walking breaks as needed, then 5 minutes gentle walking or jogging.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
15 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 1312 km Sunday
20 km + 32 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
3 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
5 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
10 minutes easy, then 2 repeats of 5 minutes comfortably hard and 1 minute easy, then 10 minutes easy. Keep the work controlled enough for short phrases, not an all-out test.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
12 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
Week 14Event Sunday
27.1 km + 20 minutes of timed session duration. Minutes include any walking and recoveries. This is not a complete kilometre total; timed sessions have no invented distance.
2 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
4 km at comfortable conversational effort. Walking breaks are welcome. Start and finish with at least five gentle minutes within this distance, not added on. Take rest instead when you are not recovered.
No scheduled running today. Gentle everyday movement is optional, not another workout.
20 minutes total: 5 minutes gentle walking or jogging, 10 minutes easy running with walking breaks as needed, then 5 minutes gentle walking or jogging.
No scheduled running today. Gentle everyday movement is optional, not another workout.
No scheduled running today. Gentle everyday movement is optional, not another workout.
Your event day. Start at an effort you can sustain. Walking breaks are welcome. Follow your own event preparation and stop if health or safety concerns arise.
About this plan
Written for RGN as a general half-marathon plan, not individual coaching or a promise of a result. Later changes never rewrite your saved copy.
General references: CDC guide to relative effort, NHS running injury guidance, Research on tapering in endurance athletes. These sources do not endorse this schedule.