Free Half Marathon Training Plans
Science-backed programs from 8 to 16 weeks. Each plan includes VDOT-based pacing, periodized phases, and day-by-day workouts — all generated by the same engine that powers your personalized plan.
88-Week Plans
99-Week Plans
1010-Week Plans
1111-Week Plans
1212-Week Plans
1313-Week Plans
1414-Week Plans
1515-Week Plans
Half Marathon Training FAQ
How many weeks do I need to train for a half marathon?
Most runners need 10 to 16 weeks to prepare for a half marathon. Beginners should plan for at least 12 weeks to safely build mileage. Experienced runners with a solid fitness base can prepare in as few as 8 weeks. Our plans cover every duration from 8 to 16 weeks.
What is VDOT and how does it affect my training paces?
VDOT is a fitness metric from Jack Daniels' Running Formula. It uses a recent race time (5K, 10K, or half marathon) to calculate your optimal training paces for easy runs, tempo runs, intervals, and race pace. A higher VDOT means faster paces across all training zones.
How is a half marathon training plan structured?
A well-designed plan follows four phases: Base Building (aerobic foundation with easy runs), Build Phase (introducing tempo and interval work), Peak Training (highest volume and intensity), and Taper (reducing volume before race day). Each phase serves a specific physiological purpose.
Can I train for a half marathon as a beginner?
Yes. Our beginner plans assume you can comfortably run 2–3 miles and start with 4 days per week. The plan gradually builds your endurance using the 10% rule — never increasing weekly volume by more than 10%. Recovery weeks every 4th week help your body adapt.
What's the difference between these plans and a personalized one?
These template plans use standard VDOT values for each fitness level. A personalized plan factors in your exact race date, current fitness, schedule constraints, and preferred long-run day to create a plan that fits your life. You can create one for free.
Want a plan built for your race?
Enter your race date, fitness level, and available days. Get a personalized plan with paces calibrated to your body — not a template.
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