A half marathon plan runs 12–16 weeks with a long run peaking at 12–14 miles, one tempo session weekly, and peak mileage of 25–40 miles per week depending on experience.
Who this is for
Runners who can comfortably run 5–6 miles and want to complete or race a half marathon.
12-week structure
| Weeks | Focus | Long run |
|---|---|---|
| 1–3 | Build habit | 6 → 8 mi |
| 4–7 | Add tempo | 9 → 11 mi |
| 8–10 | Peak | 12 → 14 mi |
| 11–12 | Taper | 8 → 6 mi |
Sample peak week
- Tue: 6 mi easy
- Wed: 5 mi with 3 mi at half marathon pace
- Thu: 5 mi easy
- Sat: 13 mi long run
- Sun: 4 mi recovery
- Total: ~33 mi
Common mistakes
- Doing every run at race pace.
- Peaking long run only 1 week before the race.
- Neglecting easy aerobic miles between quality sessions.
Using Vo2Max
Set your half marathon as a target event and Vo2Max generates weekly runs with appropriate long run progression and recovery weeks.
Related guides
Running
Marathon Training Plan Structure
How to structure a 16–20 week marathon training plan. Weekly mileage, long runs, tempo work, and taper guidance for first-time and experienced marathoners.Running
5K Training Plan (8 Weeks)
An 8-week 5K training plan with speed intervals, tempo runs, and a race-week taper. For beginners and intermediate runners.Running
Long Run Training: Pacing, Distance & Recovery
How to structure long runs for marathon and half marathon training. Pacing guidelines, nutrition practice, and how long your longest run should be.Fundamentals
Running Training Zones (Pace & Heart Rate)
Running training zones based on lactate threshold heart rate (LTHR) and pace. Learn easy, tempo, threshold, and VO2 zones for structured running plans.
Frequently asked questions
How long to train for a half marathon?
12–16 weeks from a base of 10–15 miles per week.
What should my longest run be?
12–14 miles, 2–3 weeks before race day.
How many days per week?
4 days for most half marathon plans.
Do I need speed work for a half marathon?
One tempo or interval session per week improves race pace, but easy volume matters more.