Pick your race date, fitness level and how often you can run. The generator counts back from race day to build a 10 to 16 week half marathon schedule with a steadily growing long run, weekly workouts, cutback weeks and a taper, with paces from your goal time.
Last updated:
Weekly distance & long runlong run other runs
Training pacesfrom your goal time
RestEasyWorkoutLong runRace
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How to use the Half Marathon Training Plan Generator
Choose your race date. The plan ends on race day, and every long run falls on the same weekday.
Select your fitness level and how many days a week you can run (4 is a good start for most people).
Enter your current weekly distance and your longest run in the last month, so the plan starts where you are.
Add a goal time such as 1:59 or 2:15 (optional) to get pace targets for every run type.
Review the week-by-week calendar, then download it as .ics for Google, Apple or Outlook calendar, or print it for the fridge.
How the half marathon plan is built
The generator counts back from race day in 7-day blocks, so each training week ends with the long run on your race weekday. Up to 16 weeks are used; the last two weeks are a lighter pre-race week and race week. The training weeks before that are split into three phases:
Base (first third): mostly easy running with strides, hills or fartlek to build strength and running form.
Build (second third): weekly distance keeps rising and tempo runs and 800 m intervals develop your aerobic engine.
Peak (final third): the longest long runs, tempo intervals, 1 km repeats at 10K pace and runs at goal half marathon pace. Intermediate and advanced long runs finish the last few miles at goal pace on alternate weeks.
Weekly distance starts at what you run now and grows by at most about 10% per week toward a level-based peak (about 24 mi / 39 km for beginners, 32 mi / 51 km intermediate and 42 mi / 68 km advanced, capped by your current distance and run days). Every fourth week is a cutback week at about 80% volume, and the long run drops by about a quarter that week.
Typical half marathon training benchmarks
Level
Plan length
Runs per week
Peak weekly distance
Longest run
First half marathon
12–16 weeks
3–4
20–25 mi (32–40 km)
10 mi (16 km)
Intermediate
10–14 weeks
4–5
28–35 mi (45–56 km)
11–12 mi (18–19 km)
Advanced
10–12 weeks
5–6
40–50 mi (64–80 km)
13–15 mi (21–24 km)
Half marathon pace chart
Average pace needed for common finish goals (13.1 mi / 21.0975 km):
Finish time
Pace per mile
Pace per km
1:30:00
6:52
4:16
1:45:00
8:01
4:59
1:59:59
9:09
5:41
2:15:00
10:18
6:24
2:30:00
11:27
7:07
3:00:00
13:44
8:32
Half marathon training tips
Keep easy runs easy. Most of your weekly distance should be at a pace where you can talk. That is what lets you recover for the workouts and long run.
Practice race day on long runs. Test your breakfast, shoes, clothing and any drinks or gels you plan to use.
Don't chase missed runs. If you miss a few days, pick up the plan where you are rather than squeezing extra runs in.
Pace the start. Running the first 2 to 3 miles at or slightly slower than goal pace almost always beats going out fast.
Listen to your body. Sharp or worsening pain is a signal to stop and rest. Check with a doctor before starting if you have a health condition or are new to exercise.
Frequently asked questions
How many weeks do I need to train for a half marathon?
Most half marathon plans run 10 to 16 weeks. Beginners who can already run about 3 miles (5 km) comfortably and 8 to 10 miles (13 to 16 km) a week usually do well with 12 to 16 weeks; runners with a solid base can prepare in 10 to 12. This generator uses up to 16 weeks and warns you if you have fewer than 10.
How long should my longest run be before a half marathon?
Most plans peak with a long run of 10 to 13 miles (16 to 21 km) about two weeks before race day. Here the long run peaks at 10 mi (16 km) for beginners, 12 mi (19 km) for intermediate runners and 14 mi (23 km) for advanced runners, growing by no more than 1 to 2 mi (1.5 to 3 km) per week.
How many days a week should I run?
Three or four runs a week is enough to finish a half marathon comfortably. Four to five runs suit runners chasing a time goal, and advanced runners on 5 or 6 days get a second weekly workout. Keep at least one full rest day.
How are the training paces calculated?
Half marathon pace is your goal time divided by 21.0975 km. Tempo, 10K and 5K paces come from the Riegel formula T2 = T1 × (D2 / D1)^1.06 applied to your goal. Easy runs are about 15 to 28% slower than half marathon pace and long runs about 10 to 22% slower, so most of your running stays comfortable.
What is a taper and how long is it for a half marathon?
A taper is a short period of reduced training before a race so you start fresh. For a half marathon, one to two weeks is typical. This plan cuts the week before race week to about 70% of your peak distance and keeps race week very light, with a short pace check to stay sharp.
What is a good half marathon time for a beginner?
A first half marathon commonly takes between about 2 and 2.5 hours, and finishing at all is a great goal. If you are unsure, leave the goal time empty and train by effort, then set a goal for your next race based on how this one goes.
Can I import the plan into Google Calendar?
Yes. Press Download calendar (.ics) and import the file: in Google Calendar use Settings, Import & export; on iPhone or Mac open the file in Calendar; in Outlook use File, Open & Export, Import. Each run becomes an all-day event with the workout details.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.