Half Marathon Training Plan – 10 Weeks
4 runs a week to get you to the 13.1-mile finish line
10
weeks
4
sessions/week
A 10-week plan with 4 runs a week (speed, threshold, easy run, long run), two lighter weeks and a taper that ends with race day.
What's inside?
This plan gets you to the start line of a half marathon in 10 weeks with 4 runs a week: a speed session on Tuesday, a threshold session on Thursday, an easy run on Saturday and the long run on Sunday. The long run builds from 70 to 110 minutes, with a faster finish.
Weeks 4 and 8 are lighter so your body can absorb the work. Week 10 is your taper: short, sharp sessions, then the half marathon on Sunday. Every workout links to a detailed running session, with notes tailored to that week.
- Build (weeks 1-3): hills, track and VO2max, tempo and threshold, long run from 70 to 90 min.
- Lighter week (week 4): reduced volume to recover.
- Development (weeks 5-7): longer sessions, Norwegian intervals, long run up to 110 min.
- Lighter week (week 8): ease off before the final block.
- Race-specific and taper (weeks 9-10): half-marathon pace work, then race day on Sunday of week 10.
Which events does the sequence plan?
- Day 1Week 1 – HillsRunning
- Day 3Week 1 – TempoRunning
- Day 5Week 1 – Easy runRunning
- Day 6Week 1 – Long runRunning
- Day 8Week 2 – TrackRunning
- Day 10Week 2 – ThresholdRunning
- Day 12Week 2 – Easy run and stridesRunning
- Day 13Week 2 – Long runRunning
- Day 15Week 3 – VO2maxRunning
- Day 17Week 3 – TempoRunning
- Day 19Week 3 – Easy runRunning
- Day 20Week 3 – Long runRunning
- Day 22Week 4 – HillsRunning
- Day 24Week 4 – TempoRunning
- Day 26Week 4 – Easy runRunning
- Day 27Week 4 – Long runRunning
- Day 29Week 5 – HillsRunning
- Day 31Week 5 – ThresholdRunning
- Day 33Week 5 – Easy run and stridesRunning
- Day 34Week 5 – Long runRunning
- Day 36Week 6 – TrackRunning
- Day 38Week 6 – TempoRunning
- Day 40Week 6 – Easy runRunning
- Day 41Week 6 – Long runRunning
- Day 43Week 7 – Norwegian intervalsRunning
- Day 45Week 7 – ThresholdRunning
- Day 47Week 7 – Easy run and stridesRunning
- Day 48Week 7 – Long runRunning
- Day 50Week 8 – VO2maxRunning
- Day 52Week 8 – TempoRunning
- Day 54Week 8 – Easy runRunning
- Day 55Week 8 – Long runRunning
- Day 57Week 9 – Norwegian intervalsRunning
- Day 59Week 9 – ThresholdRunning
- Day 61Week 9 – Easy runRunning
- Day 62Week 9 – Long runRunning
- Day 64Week 10 – VO2maxRunning
- Day 66Week 10 – TempoRunning
- Day 68Week 10 – Easy run and stridesRunning
- Day 69Week 10 – Race: half marathonRunning
How does the weekly load evolve?
Linked session: Hill Repeats – 8 × 60 SecondsTempo Run – 50 MinutesEasy Aerobic Run – 45 MinutesProgressive Long Run – 90 MinutesTrack Session – 10 × 400 MetersThreshold Intervals – 3 × 10 MinutesEasy Run with Strides – 35 MinutesVO2max Run – 5 × 3 MinutesNorwegian 4 × 4 Intervals
When would you start?
Who is it for?
Runners who already run 3 to 4 times a week, can run an hour comfortably and want a structured half-marathon build.
Who is it not for?
Beginners who cannot yet run 45 minutes continuously, or injured runners.
What do you need before starting?
At least 6 months of regular running and the ability to run 60 easy minutes. A heart rate or GPS watch helps you stay in the right zones.
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