Here are three half-marathon training plans for beginner, intermediate, and elite runners:

Beginner Half Marathon Training Plan

This 13-week training plan is designed for beginners who are new to running and want to complete their first half marathon. It includes four days of running per week, with one long run per week gradually building up to the half marathon distance.

Week 1-4:

• Monday: Rest
• Tuesday: 5km (3 miles) at an easy pace
• Wednesday: Rest
• Thursday: 3km (2 miles) at an easy pace
• Friday: Rest
• Saturday: 6.5km (4 miles) at an easy pace
• Sunday: Rest

Week 5-8:

• Monday: Rest
• Tuesday: 6.5km (4 miles) at an easy pace
• Wednesday: Rest
• Thursday: 5km (3 miles) at an easy pace
• Friday: Rest
• Saturday: 8km (5 miles) at an easy pace
• Sunday: Rest

Week 9-12:

• Monday: Rest
• Tuesday: 8km (5 miles) at an easy pace
• Wednesday: Rest
• Thursday: 6.5km (4 miles) at an easy pace
• Friday: Rest
• Saturday: 10km (6 miles) at an easy pace
• Sunday: Rest

Week 13:

• Monday: Rest
• Tuesday: 5km (3 miles) at an easy pace
• Wednesday: Rest
• Thursday: 3km (2 miles) at an easy pace
• Friday: Rest
• Saturday: 19.5km (12 miles) at an easy pace
• Sunday: Rest

Intermediate Half Marathon Training Plan

This 13-week training plan is designed for intermediate runners who have some experience with running and want to improve their half marathon time. It includes five days of running per week, with one day of speed work, one day of tempo runs, and one long run per week.

Week 1-4:

• Monday: Rest
• Tuesday: 6.5km (4 miles) at an easy pace
• Wednesday: 5km (3 miles) with 4-6 x 30 second hill repeats
• Thursday: 5km (3 miles) at a tempo pace
• Friday: Rest
• Saturday: 10km (6 miles) at an easy pace
• Sunday: Rest

Week 5-8:

• Monday: Rest
• Tuesday: 8km (5 miles) at an easy pace
• Wednesday: 6.5km (4 miles) with 6-8 x 30 second hill repeats
• Thursday: 6.5km (4 miles) at a tempo pace
• Friday: Rest
• Saturday: 13km (8 miles) at an easy pace
• Sunday: Rest

Week 9-12:

• Monday: Rest
• Tuesday: 10km (6 miles) at an easy pace
• Wednesday: 8km (5 miles) with 8-10 x 30 second hill repeats
• Thursday: 8km (5 miles) at a tempo pace
• Friday: Rest
• Saturday: 16km (10 miles) at an easy pace
• Sunday: Rest

Week 13:

• Monday: Rest
• Tuesday: 5km (3 miles) at an easy pace
• Wednesday: 5km (3 miles) at a tempo pace
• Thursday: 5km (3 miles) with 6 x 400m at a fast pace with 200m recovery
• Friday: Rest
• Saturday: 19.5km (12 miles) at an easy pace
• Sunday: Rest

Elite Half Marathon Training Plan

This training plan is designed for an elite runner who has been running consistently for years and is already comfortable with high mileage and intense workouts. It includes five days of running per week, with two days of speed work, one day of tempo runs, and one long run per week. If you are not an elite runner, it’s important to build up your mileage and intensity gradually to avoid injury. It’s also important to listen to your body and adjust the training plan as needed based on how you feel.

Week 1-4:

• Monday: 13km (8 miles) at an easy pace
• Tuesday: 16km (10 miles) with 8 x 800m at a fast pace with 400m recovery
• Wednesday: 13km (8 miles) at a tempo pace
• Thursday: Rest
• Friday: 10km (6 miles) at an easy pace
• Saturday: 19.5km (12 miles) with 4 x 1 mile at a fast pace with 400m recovery
• Sunday: Rest

Week 5-8:

• Monday: 14.5km (9 miles) at an easy pace
• Tuesday: 19.5km (12 miles) with 10 x 400m at a fast pace with 200m recovery
• Wednesday: 16km (10 miles) at a tempo pace
• Thursday: Rest
• Friday: 13km (8 miles) at an easy pace
• Saturday: 22.5km (14 miles) with 6 x 1 mile at a fast pace with 400m recovery
• Sunday: Rest

Week 9-12:

• Monday: 16km (10 miles) at an easy pace
• Tuesday: 22.5km (14 miles) with 12 x 400m at a fast pace with 200m recovery
• Wednesday: 19.5km (12 miles) at a tempo pace
• Thursday: Rest
• Friday: 10 miles at an easy pace
• Saturday: 26km (16 miles) with 8 x 1.6km (1 mile) at a fast pace with 400m recovery
• Sunday: Rest

Week 13:

• Monday: Rest
• Tuesday: 10km (6 miles) at an easy pace
• Wednesday: 13km (8 miles) at a tempo pace
• Thursday: 6.5km (4 miles) with 4 x 800m at a fast pace with 400m recovery
• Friday: Rest
• Saturday: Half marathon race at goal pace
• Sunday: Rest

This information is for educational purposes only and is not intended as a substitute for professional advice or treatment. Always check with your health professional before changing your diet, taking supplements, or starting a new exercise routine to ensure their suitability for your individual situation.