Half Marathon Running Plan Generator
Data from over 10 million race results shows the half marathon is now the most popular distance worldwide. A well-built plan typically spans 10 to 14 weeks and peaks at around 40 to 55 km per week for intermediate runners.
Generate your plan
Recent race time - optional, but unlocks personalised pace targets
mm:ss or h:mm:ss
Race distance
Why the half marathon demands a proper plan
At 21.1 km, the half marathon is long enough that glycogen management matters but short enough that pace judgment is critical. Running it well requires both endurance and the ability to hold a sustainable tempo for 90 minutes or more.
A structured programme builds these qualities systematically. Weekly long runs extend your time on feet, while threshold sessions train your body to run at or near race pace without fading in the final kilometres.
Key sessions in a half marathon programme
Expect three types of quality workout in most plans: tempo runs at half marathon pace, long runs building to 18 to 20 km, and progression runs that start easy and finish at race effort. The rest of your weekly mileage stays at easy, conversational pace.
The generator distributes these sessions across your available training days and includes recovery weeks every third or fourth week to let fatigue dissipate.
Fuelling during half marathon training
Runs over 75 minutes benefit from taking on carbohydrates. Practise your race-day fuelling strategy during long training runs so you know what your stomach tolerates. Most runners take a gel or energy chew every 30 to 40 minutes during the race itself.
Daily nutrition matters just as much. Adequate carbohydrate intake in the days before a long run makes a noticeable difference to how strong you feel in the final kilometres.
Starting a new plan is the perfect time to kit up
Someone who just generated a training plan is ready to run more. Make sure your gear is up to the job.
Nike Pegasus
Versatile daily trainer that handles tempo runs, long runs and easy miles. One of the most popular running shoes year after year.
View on AmazonGarmin Forerunner 265
Tracks every run against your plan, monitors training load, and flags when you're pushing too hard.
View on AmazonFoam Roller
Five minutes of rolling after each run dramatically reduces recovery time and keeps niggles at bay.
View on AmazonFrequently asked questions
What weekly mileage do I need for a half marathon?
Beginners can prepare on 25 to 35 km per week. Intermediate runners aiming for a time goal usually peak around 40 to 55 km per week during the hardest training block.
Should I run the full 21.1 km distance in training?
Most plans cap the longest run at 18 to 20 km. Running the full distance in training adds fatigue without much extra fitness benefit.
How do I choose the right half marathon goal time?
Use a recent 10 km or 5 km result with a race time predictor to estimate your half marathon potential. This gives a more reliable target than guessing.