Week 1Long run: 60 min
2× 30 min easy · long run 60 minGetting used to the higher volume – everything at a conversational pace.
Challenge 06 · Twelve weeks
Half marathon training plan for beginners and advanced runners
Twelve weeks to 21.1 km: one plan for your first half marathon and one for a new personal best – with long runs, clear pace guidance, recovery weeks and tips on fuelling and recovery.
06
21.1 km with a plan
Twelve weeks with recovery and taper – for your first finish or your next personal best.
How a training week is structured
3–5 runs a weekLong run up to 120 min80% easy
Easy runs · the foundationMost of your kilometres are run at a conversational pace. They build endurance and spare your tendons and joints.
One quality session per weekFaster sections, intervals or race-pace running make you quicker. Always with a 10–15 min warm-up and a 10 min cool-down.
The long run · once a weekIt grows week by week and makes the distance familiar. Pace: easy, and slower than you think is fine.
Rest days and strengthAt least one rest day after hard sessions. Two short strength sessions a week help prevent overload.
80 / 20 as a rule of thumb: About 80% of your running time is easy and at most 20% fast or hard. Running every session fast often makes you tired rather than faster.Find your easy heart-rate zone with the calculator →
YOUR TRAINING PLAN
Choose your level
Both plans last twelve weeks, with recovery in weeks 4 and 8 and a lighter final phase before the race. Repeat a week if it feels too hard.
Beginner: your first half marathon
3 runs a weekGoal: finish
0 of 12 weeks done
Tick off each week you complete – your progress is saved on this device.
Week 2Long run: 65 min
2× 30 min easy · long run 65 minThe long run grows in small steps.
Week 3Long run: 70 min
35 min easy with 4× 1 min brisk · 30 min easy · long run 70 minYour first brisk sections – jog easily for 2 min after each.
Week 4Long run: 60 min
2× 30 min easy · long run 60 minRecovery week: a little less, so your body can adapt.
Week 5Long run: 80 min
35 min easy with 6× 1 min brisk · 35 min easy · long run 80 minTake something to drink on the long run.
Week 6Long run: 85 min
40 min easy with 3× 5 min brisk · 35 min easy · long run 85 minThe brisk sections get longer but stay controlled.
Week 7Long run: 95 min
40 min easy with 3× 6 min brisk · 35 min easy · long run 95 minOn the long run, test the drink and snack you plan to use on race day.
Week 8Long run: 75 min
2× 30 min easy · long run 75 minSecond recovery week: recharge for the final block.
Week 9Long run: 105 min
40 min easy with 2× 10 min at half marathon pace · 35 min easy · long run 105 minFor the first time, sections at your planned race pace.
Week 10Long run: 115 min
40 min easy with 2× 12 min at half marathon pace · 35 min easy · long run 115 minThe longest run of the plan – about 16 to 18 km.
Week 11Long run: 80 min
35 min easy with 15 min at half marathon pace · 30 min easy · long run 80 minVolume drops: now you build freshness for race day.
Week 12Goal: 21.1 km
2× 25 min easy – then your half marathonTwo short runs, plenty of sleep and 21.1 km at a steady pace at the weekend. Walking through the aid stations is completely fine.
Advanced: half marathon personal best
4–5 runs a weekGoal: new personal best
Every week: one quality session, one long run and easy runs. Warm-up and cool-down are not included in the figures.
0 of 12 weeks done
Tick off each week you complete – your progress is saved on this device.
Week 1Long run: 80 min
3× 10 min at threshold, 2 min jog recoveryPlus 2–3 easy runs of 40–50 min.
Week 2Long run: 90 min
6× 1 km at 10 km pace, 2 min jog recoveryPlus 2–3 easy runs of 40–50 min.
Week 3Long run: 95 min
2× 15 min at threshold, 3 min jog recoveryPlus 2–3 easy runs of 40–50 min.
Week 4Long run: 75 min
6× 2 min brisk, 2 min jog recoveryRecovery week: just 2 easy runs on top.
Week 5Long run: 100 min
3× 12 min at threshold, 2 min jog recoveryRun the last 20 min of the long run at half marathon pace.
Week 6Long run: 105 min
8× 1 km at 10 km pace, 90 s jog recoveryPlus 2–3 easy runs of 40–50 min.
Week 7Long run: 110 min
2× 20 min at threshold, 3 min jog recoveryWithin the long run, 3× 10 min at half marathon pace.
Week 8Long run: 80 min
6× 3 min brisk, 2 min jog recoverySecond recovery week: just 2 easy runs on top.
Week 9Long run: 110 min
3× 15 min at threshold, 3 min jog recoveryRun the last 30 min of the long run at half marathon pace.
Week 10Long run: 120 min
4× 2 km at half marathon pace, 2 min jog recoveryThe longest run of the plan, run easy. Test your fuelling.
Week 11Long run: 90 min
2× 12 min at threshold, 3 min jog recoveryTaper begins: shorten easy runs; include 20 min at half marathon pace in the long run.
Week 12Goal: 21.1 km
4× 1 km at half marathon pace – then your raceShort, easy runs and plenty of recovery. At the weekend, 21.1 km – keep the first half deliberately controlled.
UNDERSTANDING PACE
What the terms in the plan mean
You do not need a heart-rate watch – your own sense of effort is perfectly enough to start with.
Easy
You can talk in full sentences. This is the pace for most runs and for the long run.
Brisk
Noticeably faster; you can only speak in short sentences. For short sections of one to five minutes.
Threshold
Comfortably hard: you could hold this pace for about an hour but can only say a few words.
Race pace
The pace you are aiming for on race day – whether 5 km, 10 km or a half marathon. In training you only run it in sections.
Training with heart rate?If you use a heart-rate watch: easy runs are usually in zone 2, threshold sections in zone 4. You can estimate your zones with the heart-rate zone calculator.
What matters most
01
Practise fuelling
On runs longer than 75 to 90 minutes, water and easily digestible carbohydrates can help. Test in training what your stomach tolerates.
02
Test shoes and clothing
Only race in shoes and clothing you have already worn on long training runs.
03
Keep the first half calm
The most common half marathon mistake is starting too fast. Run evenly and pick up the pace at the end.
Safety firstIf you have been inactive for a long time, have a medical condition (for example of the heart or circulation) or take regular medication, get medical advice before you start. Stop immediately if you experience chest pain, unusual shortness of breath, dizziness or palpitations. Pain that gets worse while running or is still there the next morning is a reason to take a break – if it persists, have it checked. This challenge is not medical advice.
KEEP EXPLORING
More challenges
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All challenges at a glance →Curious to explore more?
Take what works for you from these challenges. Small steps and a sustainable way of eating matter more than short-term perfection.
Explore nutrition consultingQuestions and answers
How long should you train for a half marathon?
If you can run 10 km comfortably, plan about twelve weeks of focused training. The long run gradually builds up to around 100 to 120 minutes.
Do I need to run 21 km in training?
No. A long run of 16 to 18 kilometres is enough preparation. You cover the rest on race day with the freshness from your taper.