Free Half Marathon Training Plan

Generate a free personalized half marathon training plan. 12–16 week periodized schedule with exact training paces. Export to Google Calendar.

Build a complete half marathon training plan tailored to your fitness and goal time. 12–16 weeks of structured training with exact paces for every run.

12–16 week half marathon periodization
Paces calibrated to your current fitness (easy, tempo, interval)
Weekly structure with rest days built in
Export to Google or Apple Calendar

How to Build a Half Marathon Training Plan

Generate a personalized half marathon training plan

Select Half Marathon: Choose Half Marathon as your goal race distance
Enter your race date: Set when your half marathon is
Choose training days: Select your available training days per week
Generate plan: Get a complete 12–16 week schedule with daily workouts and paces

Frequently asked questions

How long is a half marathon training plan?

Half marathon training plans typically run 12–16 weeks. Beginners and those with lower weekly mileage should choose 16 weeks. Experienced runners who are already running 30+ km per week can use 12 weeks.

What is a good half marathon time for a beginner?

A realistic half marathon time for a first-timer is 2:00–2:30. With a 12–16 week training plan, beginners often target a sub-2:30 finish. Using the VDOT Calculator with a recent 5K or 10K time gives you an accurate half marathon prediction and appropriate training paces.

How many kilometers per week should I run for a half marathon?

Peak weekly mileage for a half marathon plan is typically 50–70 km for intermediate runners. Beginners may peak at 40–50 km. The plan builds mileage gradually to avoid injury.

Plan length and phase structure

Plan length and phase split by race and fitness level (weeks)
Race	Level	Total	Base	Development	Sharpening	Taper
5K	Beginner	8	2	2	2	1
5K	Intermediate	10	3	2	3	1
5K	Advanced	12	4	3	3	1
10K	Beginner	10	3	2	3	1
10K	Intermediate	12	4	3	3	1
10K	Advanced	14	5	4	3	1
Half Marathon	Beginner	12	4	3	2	2
Half Marathon	Intermediate	14	4	3	4	2
Half Marathon	Advanced	16	5	4	4	2
Marathon	Beginner	16	5	4	4	2
Marathon	Intermediate	18	6	5	4	2
Marathon	Advanced	20	7	5	5	2

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

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