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Half marathon training plan for beginner, intermediate, and elite runners

Half marathon training plans for beginner to advanced runners

We’ve put together a trio of half marathon training plans designed specifically for runners of different skill levels—beginners, those in-between, and elite athletes. Check them out below:

Beginner Half Marathon Training Plan

This 13-week half marathon 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

Crafted with the intermediate runner in mind, this comprehensive 13-week half marathon training plan is geared towards individuals seeking to enhance their half marathon performance. Perfect for those already acquainted with running, the plan entails a five-day routine each week, incorporating specific elements like a dedicated day for speed work, another for tempo runs, and a weekly long run to foster continuous progress.

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 Plans

Elite Half Marathon Training Plan

Tailored for the accomplished and seasoned runner, this training regimen is custom-built for individuals who have honed their skills through years of consistent running, embracing rigorous workouts and high mileage with ease. The elite half marathon training plan incorporates five running sessions per week, encompassing two dedicated days for speed work, an additional day for tempo runs, and a weekly long run, ensuring optimal conditioning and pushing boundaries for peak performance (aka Siras Performance).

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


These half marathon training plans are 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.

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