10K to Half Marathon Plan

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

Weeks: 10
Sessions: 40
Peak week: 24.5 mi; week 8
Long run: 11 mi; week 8
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Paces assume a beginner runner (VDOT 31). 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 5 mi	4 · 1 key	17 mi	Long run 5 mi
Tue Oct 6 Easy + 4 strides 3 mi 3 mi easy · @ 12:00–13:10/mi 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery Thu Oct 8 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Fri Oct 9 Easy run 4.5 mi 4.5 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 11 Long run 5 mi 5 mi steady · @ 12:00–13:10/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 6 mi	4 · 1 key	18 mi	Long run 6 mi
03	Base: aerobic volume, hills and stridesLong run 7 mi	4 · 1 key	19.5 mi	Long run 7 mi
04	Cutback: absorb the trainingLong run 5 mi	4 · 1 key	15 mi	Long run 5 mi
05	Build: threshold + intervalsLong run 8 mi	4 · 2 key	20.5 mi	Long run 8 mi
06	Build: threshold + intervalsLong run 9 mi	4 · 2 key	21.5 mi	Long run 9 mi
07	Peak: half marathon-specific paceLong run 10 mi	4 · 2 key	23.5 mi	Long run 10 mi
08	Peak: half marathon-specific paceLong run 11 mi	4 · 2 key	24.5 mi	Long run 11 mi
09	Taper: volume down, race pace sharpLong run 8.5 mi	4 · 2 key	19 mi	Long run 8.5 mi
10	Race week — half marathonRace 13 mi	4 · 1 key	8.5 mi	Race 13 mi

Your paces

Easy / long: 12:00–13:10/mi62–70% VO2max, conversational
Marathon (M): 10:46/mi
Threshold (T): 10:03/micomfortably hard, ~60 min race effort
Interval (I): 9:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 8:55/mishort fast reps, mile race pace
half marathon race pace: 10:29/mifinish 2:17:30

The numbers

About this plan

This 10k to half marathon plan opens with 17 mi in week 1 and peaks at 24.5 mi in week 8. Halfway, week 5 carries 20.5 mi with a 8 mi long run. That is 187 mi over 40 runs for a beginner half marathon runner stepping up from the 10K. Cutbacks: week 4 (15 mi).

The long run tops out at 11 mi in week 8; 5 key sessions include 5 tempo workouts. Easy running at 12:00–13:10/mi is 85% of the 187 mi; 5 threshold sessions run at 10:03/mi. Race-pace reps at 10:29/mi arrive once the long run passes 9 mi, late in the 10-week block.

The 2-week taper takes race week to 8.5 mi, 65% under week 8's 24.5 mi, after 187 mi. Projected finish after 10 weeks and 187 mi: 2:17:30 for the half marathon (10:29/mi).

Week 1, shown in full above, is 17 mi: Tuesday — easy + 4 strides, 3 mi; Thursday — easy run, 4.5 mi; Friday — easy run, 4.5 mi; Sunday — long run, 5 mi.

Structure: base weeks 1–3 (17–19.5 mi), build weeks 5–6 (20.5–21.5 mi), peak weeks 7–8 (23.5–24.5 mi), taper week 9 (19 mi) and race week 10 (8.5 mi).

Questions

FAQ

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

17 mi in week 1, 20.5 mi by week 5 and 24.5 mi at the peak, week 8: 187 mi total.

How fast should easy runs be on the 10k to half marathon plan?

12:00–13:10/mi at VDOT 31, for 85% of 187 mi.

What is the longest run in the 10k to half marathon plan?

11 mi in week 8, up from 5 mi in week 1.

Can I run the 10k to half marathon plan on 3 days a week instead of 4?

30 runs instead of 40: switch to 3 days and the 11-mi long run stays.

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