12 Week Half Marathon Training Plan Using Our Running Calculators
Complete 12-week half marathon training plan with integrated pace, calorie, and TSS calculators. Every workout optimized for your fitness level.
Ready to run a half marathon? This 12-week training plan uses our running calculators to give you personalized paces for every workout. Whether it's your first half or you're chasing a PR, this plan adapts to your fitness level.
Before You Start
Find Your Training Paces
Enter a recent 5K or 10K time into our Running Interval Pace Calculator to get:
- Easy (E) Pace: For most runs
- Marathon (M) Pace: For tempo portions
- Threshold (T) Pace: For tempo runs
- Interval (I) Pace: For speed work
Calculate Your Goal Pace
Use our Half Marathon Pace Calculator to find your goal race pace based on your target time.
Estimate Calorie Burn
Plan your nutrition using our Half Marathon Calorie Calculator.
Training Plan Overview
| Phase | Weeks | Focus | Weekly Volume |
|---|---|---|---|
| Base | 1-4 | Build mileage, establish routine | 25-40 km |
| Build | 5-8 | Add quality work, increase long runs | 35-50 km |
| Peak | 9-11 | Race-specific training | 40-55 km |
| Taper | 12 | Rest and prepare | 25-35 km |
Week-by-Week Training Plan
Phase 1: Base Building (Weeks 1-4)
Week 1 - Foundation
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | Full recovery |
| Tue | Easy Run | 5 km at E pace |
| Wed | Easy Run | 6 km at E pace |
| Thu | Rest or Cross-train | Swimming, cycling, or rest |
| Fri | Easy Run | 5 km at E pace |
| Sat | Long Run | 10 km at E pace |
| Sun | Rest or Easy | Optional 3 km recovery |
Weekly Total: 26-29 km
Week 2 - Building Consistency
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Easy Run | 6 km at E pace |
| Wed | Easy Run + Strides | 6 km + 4×100m |
| Thu | Rest or Cross-train | |
| Fri | Easy Run | 5 km at E pace |
| Sat | Long Run | 12 km at E pace |
| Sun | Recovery Run | 4 km very easy |
Weekly Total: 33 km
Week 3 - Adding Volume
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Easy Run | 7 km at E pace |
| Wed | Fartlek | 6 km with 5×1 min faster |
| Thu | Rest or Cross-train | |
| Fri | Easy Run | 6 km at E pace |
| Sat | Long Run | 14 km at E pace |
| Sun | Recovery Run | 4 km |
Weekly Total: 37 km
Week 4 - Recovery Week
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Easy Run | 5 km at E pace |
| Wed | Easy Run | 5 km at E pace |
| Thu | Rest | |
| Fri | Easy Run | 4 km at E pace |
| Sat | Long Run | 10 km at E pace |
| Sun | Rest |
Weekly Total: 24 km
Phase 2: Build (Weeks 5-8)
Week 5 - Introducing Quality
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Tempo Run | WU + 15 min at T pace + CD |
| Wed | Easy Run | 7 km at E pace |
| Thu | Easy Run + Strides | 6 km + 6×100m |
| Fri | Rest | |
| Sat | Long Run | 15 km at E pace |
| Sun | Recovery Run | 5 km |
Weekly Total: 40 km
Week 6 - Building Strength
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Intervals | WU + 5×1000m at I pace (2 min rest) + CD |
| Wed | Easy Run | 7 km at E pace |
| Thu | Tempo Run | WU + 20 min at T pace + CD |
| Fri | Rest or Easy | 4 km |
| Sat | Long Run | 16 km at E pace |
| Sun | Recovery Run | 5 km |
Weekly Total: 45 km
Week 7 - Race-Specific Work
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Tempo Run | WU + 25 min at T pace + CD |
| Wed | Easy Run | 8 km at E pace |
| Thu | Intervals | WU + 6×800m at I pace + CD |
| Fri | Rest | |
| Sat | Long Run | 18 km (last 5 km at M pace) |
| Sun | Recovery Run | 5 km |
Weekly Total: 50 km
Week 8 - Recovery Week
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Easy Run | 6 km at E pace |
| Wed | Easy Run + Strides | 6 km + 4×100m |
| Thu | Rest | |
| Fri | Easy Run | 5 km at E pace |
| Sat | Long Run | 12 km at E pace |
| Sun | Rest |
Weekly Total: 29 km
Phase 3: Peak (Weeks 9-11)
Week 9 - Peak Training
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Tempo Run | WU + 30 min at T pace + CD |
| Wed | Easy Run | 8 km at E pace |
| Thu | Intervals | WU + 4×1200m at I pace (3 min rest) + CD |
| Fri | Easy Run | 5 km |
| Sat | Long Run | 19 km (8 km at half marathon pace) |
| Sun | Recovery Run | 6 km |
Weekly Total: 53 km
Calculate your TSS for this week using our Running TSS Calculator.
Week 10 - Sharpening
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Race Pace Tempo | WU + 6 km at half marathon pace + CD |
| Wed | Easy Run | 7 km at E pace |
| Thu | Intervals | WU + 5×1000m at I pace (2 min rest) + CD |
| Fri | Rest | |
| Sat | Long Run | 20 km (10 km at half marathon pace) |
| Sun | Recovery Run | 5 km |
Weekly Total: 52 km
Week 11 - Final Peak
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | |
| Tue | Tempo Run | WU + 25 min at T pace + CD |
| Wed | Easy Run | 7 km at E pace |
| Thu | Speed Work | WU + 6×600m at R pace + CD |
| Fri | Easy Run | 5 km |
| Sat | Long Run | 16 km (last 6 km at half marathon pace) |
| Sun | Recovery Run | 5 km |
Weekly Total: 48 km
Phase 4: Taper (Week 12)
Week 12 - Race Week
| Day | Workout | Details |
|---|---|---|
| Mon | Rest | Complete rest |
| Tue | Easy Run + Strides | 5 km + 4×100m |
| Wed | Easy Run | 4 km at E pace |
| Thu | Shakeout | 3 km very easy + 2×100m |
| Fri | Rest | Pre-race rest |
| Sat | Rest | Prep for race |
| Sun | RACE DAY | Half Marathon! |
Weekly Total: 12 km + race (33 km total)
Using Calculators Throughout Training
Before Each Long Run
- Check your half marathon pace for race-pace segments
- Calculate expected calories burned for fueling
For Tempo and Interval Workouts
- Reference your training paces from Interval Pace Calculator
- Adjust for conditions (add 5-10 sec/km for heat)
Weekly Monitoring
- Track TSS to ensure appropriate loading
- Monitor progress with VO2 max estimates from tune-up races
Race Day Strategy
Pacing
Use our Pace to Half Marathon Time Calculator to create split targets:
- Start 3-5 seconds/km slower than goal pace
- Settle into goal pace by 3 km
- Hold steady through 15 km
- Push if feeling good in final 5 km
Fueling
Calculate your calorie burn and plan:
- Pre-race: 300-400 cal breakfast, 2-3 hours before
- During race: 1-2 gels (after 45-60 min)
- Take gels with water at aid stations
Final Checklist
- Pace band or watch set with goal splits
- Familiar shoes and clothing
- Gels practiced in training
- Know the course profile
After the Race
Update Your Calculators
Enter your new half marathon time into:
- Running Interval Pace Calculator for updated training paces
- VO2 Max Calculator for fitness assessment
What's Next?
- Consider a marathon: Marathon Training Plan
- Focus on 5K/10K speed
- Enjoy your achievement!
Visit our Running Calculators hub for all our free running tools.