16-week half marathon training plan
A beginner plan over 16 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 16-week schedule
8.5 km to start, up to 19 km in week 14, then a taper to race day.
Long-run distance builds from 8.5 km to a 19 km peak in week 14, 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 14.5 km
- Tue Easy 3.5 km
- Thu Tempo 3.5 km
- Sat Long run 7.5 km
Week 4 21 km
- Tue Easy 5 km
- Thu Tempo 5 km
- Sat Long run 11 km
Week 5 23 km
- Tue Easy 5.5 km
- Thu Tempo 5.5 km
- Sat Long run 12 km
Week 6 recovery 18 km
- Tue Easy 4.5 km
- Thu Tempo 4.5 km
- Sat Long run 9.5 km
Week 7 25.5 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 13.5 km
Build Stack on the distance
Week 8 26.5 km
- Tue Easy 6.5 km
- Thu Tempo 6.5 km
- Sat Long run 14 km
Week 9 recovery 21 km
- Tue Easy 5 km
- Thu Tempo 5 km
- Sat Long run 11 km
Week 10 30.5 km
- Tue Easy 7.5 km
- Thu Tempo 7.5 km
- Sat Long run 16 km
Week 11 31.5 km
- Tue Easy 7.5 km
- Thu Tempo 7.5 km
- Sat Long run 16.5 km
Week 12 recovery 24.5 km
- Tue Easy 6 km
- Thu Tempo 6 km
- Sat Long run 13 km
Week 13 34 km
- Tue Easy 8 km
- Thu Tempo 8 km
- Sat Long run 18 km
Peak Your longest run
Week 14 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 15 25.5 km
- Tue Easy 6 km
- Thu Easy 6 km
- Sat Long run 13.5 km
Week 16 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.