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BeginnerVDOT 33
14-Week Beginner Half Marathon Plan
99 workouts across 14 weeks, with paces calculated from VDOT 33. Estimated half marathon finish: 2:09:48.
Duration
14 weeks
Peak volume
40 km
Predicted finish
2:09:48
Total distance
372 km
Who this plan is for
- You can comfortably run 2–3 miles without stopping
- You've never run a half marathon before (or it's been a while)
- You have 14 weeks before race day
- You can train 4 days per week
- Your main goal is to finish strong and enjoy the experience
Training phases
Base Building4 weeks
Build Phase6 weeks
Peak Training2 weeks
Taper2 weeks
Race Week1 week
Your training paces
Based on VDOT 33. These paces are calculated using Jack Daniels' Running Formula to target the right physiological adaptations for each workout type.
Easy
7:36
Recovery & base building
Long Run
7:46
Endurance development
Tempo
6:01
Lactate threshold
Race Pace
6:09
Half marathon goal pace
Marathon
6:24
Aerobic endurance
Interval
5:38
VO₂max improvement
Repetition
5:21
Speed & economy
Volume progression
Weekly training volume in kilometers. Recovery weeks reduce load by ~30% to allow adaptation.
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