A 12-week half-marathon plan on four sessions a week to finish under 2:30: every pace stated, long run building to 16 km.
If one of these is not true, a longer plan will take you further than a short one followed halfway.
Ill, exhausted or in pain, do not run: a plan absorbs a missed session, it does not absorb an injury. Drop the easy run first — it is the least specific. If it is the quality session or the long run that goes, do not move it to another day of the same week; pick the next week up where the plan is, never where you stopped.
| Pace | min/km | What it feels like |
|---|---|---|
| Easy | 8:08 – 8:45 | The pace most of this plan is run at. If you cannot hold a conversation, it is too fast. |
| Long run | 8:16 | In the firm third of the easy band, never outside it. On a three-hour run, never quicker than this. |
| Half-marathon pace | 7:00 | Half-marathon pace: race day over that distance, or the marker that brackets marathon pace. |
| Threshold pace | 6:45 | The pace you could hold for about an hour in a race. |
| 5 km pace | 6:31 | A little faster than threshold: 5 km race pace. Strong, never maximal. |
| Interval pace | 5:55 | For the short repetitions. Fast, but never gasping. |
Set the rhythm: three easy runs and a first short session to wake the speed up.
Easy run40 min
Conversational pace: you should be able to talk.
Short intervals56 min
6 × 400 m at Interval pace, 2 min recovery.
Easy run40 min
Conversational pace: you should be able to talk.
Long run8 km
8 comfortable km from start to finish. If it feels hard, it is too fast.
Meet threshold, briefly: fifteen minutes is enough to learn the pace.
Easy run40 min
Conversational pace: you should be able to talk.
Threshold45 min
15 continuous minutes at Threshold pace.
Easy run45 min
Conversational pace: you should be able to talk.
Long run9 km
9 comfortable km from start to finish. If it feels hard, it is too fast.
Repetitions stretch to 800 m, and the long run reaches 10 km.
Easy run45 min
Conversational pace: you should be able to talk.
Aerobic power69 min
5 × 800 m at 5 km pace, 150 s recovery.
Easy run45 min
Conversational pace: you should be able to talk.
Long run10 km
10 comfortable km from start to finish. If it feels hard, it is too fast.
A lighter week. Progress is built on the days you run less.
Easy run35 min
Conversational pace: you should be able to talk.
Threshold42 min
12 continuous minutes at Threshold pace.
Easy run40 min
Conversational pace: you should be able to talk.
Long run8 km
8 comfortable km from start to finish. If it feels hard, it is too fast.
Threshold moves into blocks, easier to hold. The long run finishes at race-day pace.
Easy run45 min
Conversational pace: you should be able to talk.
Threshold blocks52 min
2 × 8 minutes at Threshold pace, 3 minutes recovery.
Easy run45 min
Conversational pace: you should be able to talk.
Long run11 km
11 km, the last 3 at Half-marathon pace.
Twenty minutes at goal pace: the first real rehearsal of race day.
Easy run45 min
Conversational pace: you should be able to talk.
Half-marathon pace50 min
20 continuous minutes at Half-marathon pace.
Easy run45 min
Conversational pace: you should be able to talk.
Long run12 km
12 km, the last 4 at Half-marathon pace.
Short work returns to keep the speed, with volume pulled back before the specific block.
Easy run40 min
Conversational pace: you should be able to talk.
Short intervals56 min
6 × 400 m at Interval pace, 2 min recovery.
Easy run40 min
Conversational pace: you should be able to talk.
Long run10 km
10 comfortable km from start to finish. If it feels hard, it is too fast.
Specific block: no more short repetitions. Threshold prepares half-marathon pace.
Easy run45 min
Conversational pace: you should be able to talk.
Threshold blocks56 min
2 × 10 minutes at Threshold pace, 3 minutes recovery.
Easy run40 min
Conversational pace: you should be able to talk.
Long run14 km
14 km, the last 4 at Half-marathon pace.
The peak, and it is specific: 3 × 2 km at goal pace, then 16 km — over two hours on the feet.
Easy run45 min
Conversational pace: you should be able to talk.
Half-marathon pace81 min
3 × 2 km at Half-marathon pace, 3 minutes recovery.
Easy run40 min
Conversational pace: you should be able to talk.
Long run16 km
16 km, the last 4 at Half-marathon pace.
Last week of load, already smaller. Threshold goes, goal pace stays.
Easy run40 min
Conversational pace: you should be able to talk.
Half-marathon pace50 min
20 continuous minutes at Half-marathon pace.
Easy run40 min
Conversational pace: you should be able to talk.
Long run14 km
14 km, the last 3 at Half-marathon pace.
Taper. Fifteen minutes at goal pace to keep it in the legs, and nothing more.
Easy run35 min
Conversational pace: you should be able to talk.
Half-marathon pace45 min
15 continuous minutes at Half-marathon pace.
Easy run35 min
Conversational pace: you should be able to talk.
Long run10 km
10 comfortable km from start to finish. If it feels hard, it is too fast.
Race week. You maintain; you no longer build.
Easy run30 min
Conversational pace: you should be able to talk.
Pace reminder51 min
4 × 400 m at Half-marathon pace, 150 s recovery.
Easy run20 min
Conversational pace: you should be able to talk.
Half marathon21.0975 km
Race day.
Stibia exports this plan to your watch, on the days you run, with your long session on the day you choose, and the plan ending on your race date.
Create a free accountThis plan is general training material and does not replace medical advice. If it hurts, stop and see someone.