14-week half marathon training plan
A beginner plan over 14 weeks, 3 runs a week, building to a 19 km long run. Tune it below, then see which clubs near you run on the same days.
Your 14-week schedule
8.5 km to start, up to 19 km in week 12, then a taper to race day.
Long-run distance builds from 8.5 km to a 19 km peak in week 12, then tapers to a 7.5 km run on race week.
Base Ease in and build the habit
Week 1 16 km
- Tue Easy 4 km
- Thu Tempo 4 km
- Sat Long run 8.5 km
Week 2 18 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 9.5 km
Week 3 recovery 15 km
- Tue Easy 3.5 km
- Thu Tempo 3.5 km
- Sat Long run 8 km
Week 4 22 km
- Tue Easy 5.5 km
- Thu Tempo 5.5 km
- Sat Long run 11.5 km
Week 5 24 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 12.5 km
Week 6 recovery 19 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 10 km
Build Stack on the distance
Week 7 27.5 km
- Tue Easy 6.5 km
- Thu Tempo 6.5 km
- Sat Long run 14.5 km
Week 8 28.5 km
- Tue Easy 7 km
- Thu Tempo 7 km
- Sat Long run 15 km
Week 9 recovery 23 km
- Tue Easy 5.5 km
- Thu Tempo 5.5 km
- Sat Long run 12 km
Week 10 32.5 km
- Tue Easy 8 km
- Thu Tempo 8 km
- Sat Long run 17 km
Week 11 34 km
- Tue Easy 8 km
- Thu Tempo 8 km
- Sat Long run 18 km
Peak Your longest run
Week 12 36 km
- Tue Easy 8.5 km
- Thu Tempo 8.5 km
- Sat Long run 19 km
Taper Back off so race day feels fresh
Week 13 25.5 km
- Tue Easy 6 km
- Thu Easy 6 km
- Sat Long run 13.5 km
Week 14 14.5 km
- Tue Easy 3.5 km
- Thu Easy 3.5 km
- Sat Long run 7.5 km
Clubs that run on your training days
Pick your city above and we'll show clubs near you that meet on the days your plan already has you running.