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Programme · Half marathon

12-Week Half Marathon

Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.

Length

12 weeks

Sessions

4 per week

Level

Intermediate

Goal

Half marathon

Half-marathon fitness is built on the long run. Yours will climb steadily to around two hours, with lighter weeks to absorb the work.

The strength day matters: it keeps hips and knees robust as mileage rises.

Your progress

Saved on this device

0 of 48 sessions · 0%

Week by week

Week 1

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 50 min easy
  7. SunRest

Week 2

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 56 min easy
  7. SunRest

Week 3

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 62 min easy
  7. SunRest

Week 4

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 minLighter week: cut sets or distance by about a third
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 68 min easy
  7. SunRest

Week 5

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 74 min easy
  7. SunRest

Week 6

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 80 min easy
  7. SunRest

Week 7

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 86 min easy
  7. SunRest

Week 8

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 minLighter week: cut sets or distance by about a third
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 92 min easy
  7. SunRest

Week 9

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 98 min easy
  7. SunRest

Week 10

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 104 min easy
  7. SunRest

Week 11

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 110 min easy
  7. SunRest

Week 12

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. Wed30-Minute Full-Body Strength30 min
  4. Thu30-Minute Tempo Run30 min
  5. FriRest
  6. Sat60-Minute Long Easy Run60 minLong run: 116 min easy
  7. SunRest