16 Week Half Marathon Training Plan

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

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Weeks: 16
Sessions: 64
Peak week: 33.5 mi; week 14
Long run: 12.5 mi; week 14
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	19.5 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 5 mi 5 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 7.5 mi	4 · 3 key	21 mi	Long run 7.5 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 5 mi 5 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 7.5 mi 7.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
03	Base: aerobic volume, hills and stridesLong run 8 mi	4 · 3 key	21.5 mi	Long run 8 mi
4 sessions Tue Oct 20 Hill repeats 8 × 60 s 4.5 mi Warm-up · 1.5 mi easy 8 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 22 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 23 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 25 Long run 8 mi 8 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 5.5 mi	4 · 1 key	16.5 mi	Long run 5.5 mi
4 sessions Tue Oct 27 Easy + 6 strides 3 mi 3 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 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Fri Oct 30 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 1 Long run 5.5 mi 5.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
05	Base: aerobic volume, hills and stridesLong run 8.5 mi	4 · 3 key	22.5 mi	Long run 8.5 mi
4 sessions Tue Nov 3 Hill repeats 8 × 60 s 4.5 mi Warm-up · 1.5 mi easy 8 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Nov 5 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 6 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 Nov 8 Long run 8.5 mi 8.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
06	Build: threshold + intervalsLong run 9 mi	4 · 3 key	24.5 mi	Long run 9 mi
4 sessions Tue Nov 10 Tempo 19 min 5 mi Warm-up · 1.5 mi easy 19 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 12 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 13 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Nov 15 Long run 9 mi 9 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
07	Build: threshold + intervalsLong run 9.5 mi	4 · 3 key	25.5 mi	Long run 9.5 mi
4 sessions Tue Nov 17 Tempo 20 min 5 mi Warm-up · 1.5 mi easy 20 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 19 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 20 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Nov 22 Long run 9.5 mi 9.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 7 mi	4 · 1 key	19.5 mi	Long run 7 mi
4 sessions Tue Nov 24 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 Nov 26 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Fri Nov 27 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 29 Long run 7 mi 7 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
09	Build: threshold + intervalsLong run 10 mi	4 · 3 key	27 mi	Long run 10 mi
4 sessions Tue Dec 1 Tempo 21 min 5 mi Warm-up · 1.5 mi easy 21 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Dec 3 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 4 Intervals 3 × 1000 m 5.5 mi Warm-up · 1.5 mi easy + 4 strides 3 × 1000 m · @ I pace 7:15/mi, 500 m jog recovery Cool-down · 1 mi easy Sun Dec 6 Long run 10 mi 10 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
10	Build: threshold + intervalsLong run 10.5 mi	4 · 3 key	28 mi	Long run 10.5 mi
4 sessions Tue Dec 8 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 Dec 10 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 11 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 Dec 13 Long run 10.5 mi 10.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
11	Peak: half marathon-specific paceLong run 11.5 mi	4 · 3 key	30 mi	Long run 11.5 mi
4 sessions Tue Dec 15 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 17 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 18 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 Dec 20 Long run with half marathon-pace finish 11.5 mi 7.5 mi easy · @ 9:28–10:25/mi Last 3.5 mi @ half marathon pace · 8:07/mi
12	Cutback: absorb the trainingLong run 8 mi	4 · 1 key	22 mi	Long run 8 mi
4 sessions Tue Dec 22 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 Thu Dec 24 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Fri Dec 25 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 27 Long run 8 mi 8 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
13	Peak: half marathon-specific paceLong run 12 mi	4 · 3 key	32 mi	Long run 12 mi
4 sessions Tue Dec 29 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 31 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 1 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 Jan 3 Long run with half marathon-pace finish 12 mi 8 mi easy · @ 9:28–10:25/mi Last 3.5 mi @ half marathon pace · 8:07/mi
14	Peak: half marathon-specific paceLong run 12.5 mi	4 · 3 key	33.5 mi	Long run 12.5 mi
4 sessions Tue Jan 5 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 Jan 7 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 8 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 Jan 10 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
15	Taper: volume down, race pace sharpLong run 9.5 mi	4 · 2 key	25.5 mi	Long run 9.5 mi
4 sessions Tue Jan 12 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 Jan 14 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 15 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 Jan 17 Long run 9.5 mi 9.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
16	Race week — half marathonRace 13 mi	4 · 1 key	11.5 mi	Race 13 mi
4 sessions Tue Jan 19 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 Jan 21 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Fri Jan 22 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Sun Jan 24 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

Week 1 of this 16 week half marathon training plan totals 19.5 mi; the biggest week, week 14, reaches 33.5 mi. Halfway, week 8 carries 19.5 mi with a 7 mi long run. That is 380 mi over 64 runs for an intermediate half marathon runner. Cutbacks: week 4 (16.5 mi), week 8 (19.5 mi) and week 12 (22 mi).

Week 14 holds the 12.5-mi longest run, and 4 hill, 4 fartlek, 8 tempo and 7 interval sessions make up the harder days. Easy running at 9:28–10:25/mi is 68% of the 380 mi; 8 threshold sessions run at 7:53/mi. From week 12 on, 8:07/mi race-pace work sits beside a long run of up to 12.5 mi.

Taper: from 33.5 mi in week 14 down to 11.5 mi of running in race week. A 33.5-mi peak in week 14 points to 1:46:22 for the half marathon, 8:07/mi average.

4 sessions and 19.5 mi open this 16-week plan, topped by a 7 mi Sunday.

The phases run base weeks 1–5 (19.5–22.5 mi), build weeks 6–10 (24.5–28 mi), peak weeks 11–14 (30–33.5 mi), taper week 15 (25.5 mi) and race week 16 (11.5 mi).

Questions

FAQ

How many miles a week is the 16 week half marathon training plan?

19.5 mi in week 1, 19.5 mi by week 8 and 33.5 mi at the peak, week 14: 380 mi total.

What pace are the easy runs on this 16-week half marathon plan?

9:28–10:25/mi at VDOT 42, for 68% of 380 mi.

What is the longest run in the 16 week half marathon training plan?

12.5 mi in week 14, up from 7 mi in week 1.

Does the 16 week half marathon training plan work with 3 runs a week?

48 runs instead of 64: switch to 3 days and the 12.5-mi long run stays.

Keep exploring

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