Plans, paces & PBs Build the habit and distance
Keep the effort comfortable and build repeatable weekly rhythm before worrying about target pace.
Half Marathon Training Plan
8 Week Half Marathon Training Plan
First half marathon essentials
How should you train for your first half marathon?
Build toward the distance with comfortable running, gradually longer Sunday runs and enough recovery between sessions. The goal is repeatable time on your feet, not forcing a race pace before the endurance is ready.
- Goal
- Finish 13.1 miles
- Build the endurance to complete the distance comfortably.
- Training Effort
- Conversational
- Most running should feel controlled rather than breathless.
- Training Week
- 4 runs
- Rest and low-impact cross-training sit between key runs.
- Training Period
- 8 weeks
- A progressive endurance build toward race day.
Extend the long run
Add endurance gradually while keeping one steady midweek touchpoint under control.
Prepare for the distance
Practise longer time on feet and controlled running without turning the plan into a survival test.
Freshen up and finish
Reduce the pressure, keep the legs ticking over, and arrive fresh enough to enjoy the event.
Week-by-Week
8 Week Half Marathon Training Plan
Follow the weekly structure carefully: easy days, rest days and recovery phases are part of the plan.
Weeks 1-2
Build the habit and distance
Keep the effort comfortable and build repeatable weekly rhythm before worrying about target pace.
Monday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Tuesday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Wednesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Thursday
Easy run Breakeven
30-40mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Friday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Saturday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Sunday
Long run Breakeven
Long run, gentle pace: 45-60 mins
Build the endurance that lets half-marathon pace stay steady in the final miles.
Gentle, controlled effort
Weeks 3-4
Extend the long run
Add endurance gradually while keeping one steady midweek touchpoint under control.
Monday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Tuesday
Easy run Breakeven
35-45mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Wednesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Thursday
Tempo run Breakeven
Steady controlled run
A steady but comfortable effort. You should finish feeling you could have done a little more.
Comfortable-steady, not a race effort
Friday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Saturday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Sunday
Long run Breakeven
Long run, gentle pace: 60-75 mins
Build the endurance that lets half-marathon pace stay steady in the final miles.
Gentle, controlled effort
Weeks 5-6
Prepare for the distance
Practise longer time on feet and controlled running without turning the plan into a survival test.
Monday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Tuesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Wednesday
Easy run Breakeven
45mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Thursday
Paced run Breakthrough
Comfortable 10k effort
Use this as a confidence check, not an all-out test.
Comfortable 10k completion check
Friday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Saturday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Sunday
Long run Breakeven
Long run, gentle pace: 75-90 mins
Build the endurance that lets half-marathon pace stay steady in the final miles.
Gentle, controlled effort
Weeks 7-8
Freshen up and finish
Reduce the pressure, keep the legs ticking over, and arrive fresh enough to enjoy the event.
Monday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Tuesday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Wednesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Thursday
Easy run Breakeven
30mins easy with a few relaxed strides
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Friday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Saturday
Easy run Breakeven
20-30mins very easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
Comfortable conversational effort
Sunday
Race / long run Breakthrough
Half marathon effort
Run controlled from the start. The goal is to finish well, not win mile one.
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Session Guide
What each session is doing
The long easy work supports the sharper work, and the sharper work stays controlled enough to repeat.
Training Effort
Comfortable conversation pace
No fixed race pace is required. Finish most runs feeling that you could have continued.
Easy RunningShort sentences
Long RunTime on feet
Faster WorkControlled
Breakeven sessions
These sessions maintain aerobic fitness, build durability and help you recover for the harder work.
Easy runsKeep these at Comfortable conversational effort. The point is to arrive fresher, not to collect medals on Strava.
Long runsBuild time on feet gradually. The long run supports the race target, but should not turn every Sunday into a war story.
Rest / cross-trainingUse easy cycling, swimming, mobility or full rest to absorb the impact of the running.
Breakthrough sessions
These are the harder touchpoints that move the target from dream pace to controlled rhythm.
Tempo runsRun these at Comfortable-steady, not a race effort. Strong, controlled and sustainable.
2km repsUse N/A per 2km as a race-pace rhythm check with jogged recovery.
10k paced effortComfortable 10k completion check. This gives a useful readiness check before a half-marathon PB attempt.
1km / 800m repsUse Controlled 10k-style effort for faster work, but keep the final reps tidy rather than desperate.
Quick Answers
Half Marathon training plan questions
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
How many days a week should a beginner run?
The opening phase contains 4 running days with recovery between the key sessions. Consistency matters more than adding extra days.
Do I need a target half-marathon pace?
No. Use a conversational effort for most runs. The first goal is to build enough endurance to cover the distance comfortably.
How long is this half-marathon plan?
The plan lasts eight weeks and progressively extends the long run while keeping most running easy.
What fitness should I have before starting?
Best suited to runners who are comfortable with 5k or 10k and want to build toward finishing the half marathon distance.
Which session matters most?
The progressive long run is the main endurance builder. Easy and steady midweek running supports it without turning every session into a test.
Your PB progression
See where this plan sits in the Half Marathon ladder.
Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.
See the full ladderAll Half Marathon plansCompare every target and choose the right starting point.Your current planFinish / build endurance8 Week Half Marathon Training Plan Next PB targetSub 2 hoursSub 2 Hour Half Marathon Training Plan