About this Half Marathon plan
Your Half Marathon Journey
The half marathon is a beautiful distance. It's long enough to be a genuine endurance challenge, but short enough that you can recover quickly and race it multiple times per year. This 12-week plan is designed for runners who can comfortably run 3-4 miles and are ready to step up to 13.1.
The Training Philosophy
Half marathon training is about building a strong aerobic base while developing your ability to sustain faster paces. You'll focus on three key workout types:
Long Runs: The cornerstone of half marathon training. These weekly efforts gradually build from 6-7 miles to 10-12 miles, teaching your body to run efficiently for extended periods.
Tempo Runs: Sustained efforts at "comfortably hard" pace (about 15-30 seconds slower than half marathon pace). These improve your lactate threshold and teach you what sustainable effort feels like.
Easy Runs: The majority of your training volume. These recovery-focused runs allow you to accumulate mileage while staying fresh for quality workouts.
The Four Phases
Base Building (Weeks 1-4): Establish consistent mileage and reintroduce structure. Long runs build from 6-7 miles to 8 miles. Everything should feel controlled and comfortable.
Endurance Development (Weeks 5-8): Long runs extend to 9-11 miles. You'll add tempo runs at half marathon effort. Weekly mileage peaks at 30-35 miles. This is where you build the aerobic engine.
Race Preparation (Weeks 9-10): Long runs peak at 11-12 miles. You'll practice race pace segments and dial in your fueling strategy. These are your hardest training weeks.
Taper & Race (Weeks 11-12): Volume drops by 40-50% while maintaining some intensity. You'll arrive at race day fresh, fit, and ready.
Training Principles
The long run is sacred: Your weekly long run is the most important workout. Do it at an easy, conversational pace. Save your speed for race day.
Respect the easy days: If the plan says easy, run easy. Most runners run their easy days too hard and their hard days too easy. Don't be that runner.
Fuel the distance: Once your long runs exceed 75 minutes, practice your race nutrition. Your body can only store enough glycogen for about 90 minutes of running.
Mind your volume: Don't increase your weekly mileage by more than 10% per week. The plan accounts for this—stick to it.
Race Day Strategy
Start Conservatively: The first 3 miles should feel almost too easy. You're going to pass a lot of people in the second half who started too fast.
Break It Into Chunks: Think of the race as three parts: Miles 1-5 (easy and patient), Miles 6-10 (settling in and working), Miles 11-13.1 (giving everything you have).
Nutrition Matters: Take your first gel or carbohydrate source at mile 4-5, then every 3-4 miles. Practice this exact strategy in training.
Trust Your Training: You've put in the work. Execute the plan, stay present, and finish strong.
