How to train for
half marathon

10K base

Be able to run 10K comfortably before starting the plan

10-14 weeks available

Allow enough time for proper preparation

Consistent weekly volume

Be running at least 25-30km per week regularly

Race experience

Ideally have already participated in 5K or 10K races

Weeks 1-3

Base

Building volume and endurance

Weeks 4-8

Development

Specific workouts and increasing long runs

Weeks 9-11

Peak

Maximum volume and race pace work

Weeks 12-14

Taper

Gradual reduction and recovery

Beginner

Sub 2h15 — 6:23/km

Goal for those running their first half

Intermediate

Sub 2h00 — 5:41/km

An important milestone for many runners

Advanced

Sub 1h45 — 4:58/km

Requires dedication and consistent volume

Elite

Sub 1h30 — 4:16/km

Regional/national competitive level

Weekly long run

Long run of 16-22km, fundamental for endurance

Pace workouts

Tempo runs and progressives at half marathon pace

Nutrition

Test your gel strategy during long runs

Recovery

Sleep and rest days are part of training

Start conservative

The first 5km should be at target pace or slightly slower.

Split it mentally

Think of the race as 2 runs: 15km of preparation + 6km of execution.

Respect the taper

Reduce volume in the last 2 weeks. That's when your body absorbs the training.

Trust your training

If you followed the plan, you're ready. Doubt is normal.