10 Week Half Marathon Training Plan

10 weeks·4 days / wk·half marathon·intermediate

Weeks: 10
Sessions: 40
Peak week: 33.5 mi; week 8
Long run: 12.5 mi; week 8
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Paces assume an intermediate runner (VDOT 42). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: aerobic volume, hills and stridesLong run 7 mi	4 · 3 key	23.5 mi	Long run 7 mi
Tue Oct 6 Hill repeats 6 × 60 s 4 mi Warm-up · 1.5 mi easy 6 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 8 Easy run 9 mi 9 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 9 Fartlek 5 × 1 min 3.5 mi Warm-up · 1.5 mi easy 5 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 11 Long run 7 mi 7 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
Weeks 2–10 locked Unlock the full plan. Every session, every week Paces and loads from your numbers PDF, calendar and Garmin export Re-plans when you miss a key session Billing period$79 / year$14 / month Annual works out at $6.58 a month Secure checkout with Stripe · Cancel any time
02	Base: aerobic volume, hills and stridesLong run 8 mi	4 · 3 key	25.5 mi	Long run 8 mi
03	Base: aerobic volume, hills and stridesLong run 8.5 mi	4 · 3 key	26.5 mi	Long run 8.5 mi
04	Cutback: absorb the trainingLong run 6.5 mi	4 · 1 key	20 mi	Long run 6.5 mi
05	Build: threshold + intervalsLong run 9.5 mi	4 · 3 key	28 mi	Long run 9.5 mi
06	Build: threshold + intervalsLong run 10.5 mi	4 · 3 key	29.5 mi	Long run 10.5 mi
07	Peak: half marathon-specific paceLong run 11.5 mi	4 · 3 key	31.5 mi	Long run 11.5 mi
08	Peak: half marathon-specific paceLong run 12.5 mi	4 · 3 key	33.5 mi	Long run 12.5 mi
09	Taper: volume down, race pace sharpLong run 9.5 mi	4 · 2 key	25.5 mi	Long run 9.5 mi
10	Race week — half marathonRace 13 mi	4 · 1 key	11.5 mi	Race 13 mi

Your paces

Easy / long: 9:28–10:25/mi62–70% VO2max, conversational
Marathon (M): 8:25/mi
Threshold (T): 7:53/micomfortably hard, ~60 min race effort
Interval (I): 7:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 6:49/mishort fast reps, mile race pace
half marathon race pace: 8:07/mifinish 1:46:22

The numbers

About this plan

This 10 week half marathon training plan opens with 23.5 mi in week 1 and peaks at 33.5 mi in week 8. Halfway, week 5 carries 28 mi with a 9.5 mi long run. That is 255 mi over 40 runs for an intermediate half marathon runner. Cutbacks: week 4 (20 mi).

The long run tops out at 12.5 mi in week 8; 15 key sessions include 3 hill, 3 fartlek, 5 tempo and 4 interval workouts. Easy running at 9:28–10:25/mi is 68% of the 255 mi; 5 threshold sessions run at 7:53/mi. The 12.5-mi long run of week 8 has a quick finish, and 8:07/mi half-marathon repeats join it in a 33.5-mi peak.

Taper: from 33.5 mi in week 8 down to 11.5 mi of running in race week. Projected finish after 10 weeks and 255 mi: 1:46:22 for the half marathon (8:07/mi).

4 sessions and 23.5 mi open this 10-week plan, topped by a 9 mi Thursday.

The phases run base weeks 1–3 (23.5–26.5 mi), build weeks 5–6 (28–29.5 mi), peak weeks 7–8 (31.5–33.5 mi), taper week 9 (25.5 mi) and race week 10 (11.5 mi).

Questions

FAQ

How many miles a week is the 10 week half marathon training plan?

23.5 mi in week 1, 28 mi by week 5 and 33.5 mi at the peak, week 8: 255 mi total.

What pace are the easy runs on this 10-week half marathon plan?

9:28–10:25/mi at VDOT 42, for 68% of 255 mi.

What is the longest run in the 10 week half marathon training plan?

12.5 mi in week 8, up from 7 mi in week 1.

Does the 10 week half marathon training plan work with 3 runs a week?

30 runs instead of 40: switch to 3 days and the 12.5-mi long run stays.

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