10 Week Half Marathon Training Plan

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

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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
02	Base: aerobic volume, hills and stridesLong run 8 mi	4 · 3 key	25.5 mi	Long run 8 mi
4 sessions Tue Oct 13 Hill repeats 7 × 60 s 4.5 mi Warm-up · 1.5 mi easy 7 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 15 Easy run 9 mi 9 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 16 Fartlek 6 × 1 min 4 mi Warm-up · 1.5 mi easy 6 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 18 Long run 8 mi 8 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
03	Base: aerobic volume, hills and stridesLong run 8.5 mi	4 · 3 key	26.5 mi	Long run 8.5 mi
4 sessions Tue Oct 20 Hill repeats 9 × 60 s 5 mi Warm-up · 1.5 mi easy 9 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 22 Easy run 9 mi 9 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 23 Fartlek 7 × 1 min 4 mi Warm-up · 1.5 mi easy 7 × 1 min on / 1 min easy · "on" near 7:53/mi Cool-down · 1 mi easy Sun Oct 25 Long run 8.5 mi 8.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 6.5 mi	4 · 1 key	20 mi	Long run 6.5 mi
4 sessions Tue Oct 27 Easy + 6 strides 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Oct 29 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 30 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 1 Long run 6.5 mi 6.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
05	Build: threshold + intervalsLong run 9.5 mi	4 · 3 key	28 mi	Long run 9.5 mi
4 sessions Tue Nov 3 Tempo 22 min 5.5 mi Warm-up · 1.5 mi easy 22 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 5 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 6 Intervals 4 × 1000 m 6 mi Warm-up · 1.5 mi easy + 4 strides 4 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Nov 8 Long run 9.5 mi 9.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
06	Build: threshold + intervalsLong run 10.5 mi	4 · 3 key	29.5 mi	Long run 10.5 mi
4 sessions Tue Nov 10 Tempo 23 min 5.5 mi Warm-up · 1.5 mi easy 23 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 12 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 13 Intervals 4 × 1000 m 6 mi Warm-up · 1.5 mi easy + 4 strides 4 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Nov 15 Long run 10.5 mi 10.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
07	Peak: half marathon-specific paceLong run 11.5 mi	4 · 3 key	31.5 mi	Long run 11.5 mi
4 sessions Tue Nov 17 half marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ half marathon pace 8:07/mi, 400 m float Cool-down · 1 mi easy Thu Nov 19 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 20 Intervals 3 × 1200 m 6 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1200 m · @ I pace 7:15/mi, 600 m jog recovery Cool-down · 1 mi easy Sun Nov 22 Long run with half marathon-pace finish 11.5 mi 8 mi easy · @ 9:28–10:25/mi Last 3.5 mi @ half marathon pace · 8:07/mi
08	Peak: half marathon-specific paceLong run 12.5 mi	4 · 3 key	33.5 mi	Long run 12.5 mi
4 sessions Tue Nov 24 half marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ half marathon pace 8:07/mi, 400 m float Cool-down · 1 mi easy Thu Nov 26 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 27 Intervals 4 × 1200 m 7 mi Warm-up · 1.5 mi easy + 4 strides 4 × 1200 m · @ I pace 7:15/mi, 600 m jog recovery Cool-down · 1 mi easy Sun Nov 29 Long run with half marathon-pace finish 12.5 mi 8.5 mi easy · @ 9:28–10:25/mi Last 3.5 mi @ half marathon pace · 8:07/mi
09	Taper: volume down, race pace sharpLong run 9.5 mi	4 · 2 key	25.5 mi	Long run 9.5 mi
4 sessions Tue Dec 1 half marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ half marathon pace 8:07/mi, 400 m float Cool-down · 1 mi easy Thu Dec 3 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 4 Easy + 6 strides 4 mi 4 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Sun Dec 6 Long run 9.5 mi 9.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
10	Race week — half marathonRace 13 mi	4 · 1 key	11.5 mi	Race 13 mi
4 sessions Tue Dec 8 Easy + 4 strides 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi 4 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Dec 10 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 11 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 13 Race day: half marathon 13 mi half marathon — target 1:46:22 · even pace 8:07/mi; first mile no faster than goal pace

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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