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.
Follow the weekly structure carefully: easy days, rest days and recovery phases are part of the plan.
Open a week to see the daily sessions.
Keep the effort comfortable and build repeatable weekly rhythm before worrying about target pace.
Add endurance gradually while keeping one steady midweek touchpoint under control.
A steady but comfortable effort. You should finish feeling you could have done a little more.
Practise longer time on feet and controlled running without turning the plan into a survival test.
Use this as a confidence check, not an all-out test.
Reduce the pressure, keep the legs ticking over, and arrive fresh enough to enjoy the event.
Run controlled from the start. The goal is to finish well, not win mile one.
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The long easy work supports the sharper work, and the sharper work stays controlled enough to repeat.
No fixed race pace is required. Finish most runs feeling that you could have continued.
These sessions maintain aerobic fitness, build durability and help you recover for the harder work.
These are the harder touchpoints that move the target from dream pace to controlled rhythm.
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
The opening phase contains 4 running days with recovery between the key sessions. Consistency matters more than adding extra days.
No. Use a conversational effort for most runs. The first goal is to build enough endurance to cover the distance comfortably.
The plan lasts eight weeks and progressively extends the long run while keeping most running easy.
Best suited to runners who are comfortable with 5k or 10k and want to build toward finishing the half marathon distance.
The progressive long run is the main endurance builder. Easy and steady midweek running supports it without turning every session into a test.
Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.
Plans, paces & PBs
Progress, questions & PBs
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