16-Week Half Marathon Training Plan (Intermediate Level)

Plan Overview

Target Audience: Runners with 1-2 years consistent running, 30-35 mpw base Goal: Half Marathon (13.1 miles) in 16 weeks Weekly Mileage: 23-61 miles (peak week 61) Experience Required: Comfortable running 60+ minutes continuously, completed at least one 10K race

If This Is More Volume Than You Want

This plan peaks at 61 miles in its biggest week. That is a real half marathon build, and it sits at the top of the intermediate range rather than the middle of it. Every weekly total in this plan has been checked against the workouts actually listed underneath it, so the number above is the number you will run.

To run this plan at roughly 50 miles per week instead:

Trim 5-6 miles per week off the easy days only. Take a mile off two or three easy runs rather than a large chunk off one.
Do not cut the quality sessions (tempo, intervals, marathon-pace work). They are the reason the plan works.
Do not cut the long run by more than a mile or two. It is the other reason.
If the plan still feels like too much after that, you want the beginner version, not a trimmed version of this one. There is no shame in that and it will make you faster than limping through a plan that is over your head.

The volume is a dial. The easy/hard structure is not. See Training Principles and Injury Prevention.

Before You Start

Determine Your Current Fitness:
- Run a 10K time trial OR
- Use recent 5K or 10K race time
- Enter into McMillan or VDOT calculator
Know Your Training Paces:
- Easy: Conversational pace (Zone 2, 60-70% max HR)
- Marathon Pace (MP): Steady effort (Zone 3, 70-80% max HR)
- Tempo: Comfortably hard (~10K-HM race pace, Zone 4, 80-90% max HR)
- Interval: Hard effort (~5K race pace, Zone 5, 90-100% max HR)
- Half Marathon Pace (HMP): Goal race pace
Schedule Your Race:
- Pick your goal half marathon for Week 16
- Optional: tune-up 10K race in Week 12

Training Philosophy

The half marathon is the perfect balance of speed and endurance. This plan emphasizes:

Weeks 1-6: Base building (volume and aerobic development)
Weeks 7-12: Build phase (tempo work and threshold development)
Weeks 13-15: Peak phase (race-specific training)
Week 16: Taper and race

Key focus: Lactate threshold development + long run endurance + race pace practice

The 16-Week Plan

Phase 1: Base Building (Weeks 1-6)

Week 1: Establish Base (39-42 miles)

Monday: Easy 5 miles
Tuesday: Easy 6 miles + 6x100m strides
Wednesday: Easy 5 miles
Thursday: Easy 6 miles
Friday: Rest or easy 3 miles
Saturday: Long run 12 miles easy
Sunday: Recovery 5 miles

Week 2: Build Volume (45 miles)

Monday: Easy 6 miles
Tuesday: Easy 6 miles + 6x100m strides
Wednesday: Easy 5 miles
Thursday: Easy 6 miles
Friday: Easy 4 miles
Saturday: Long run 13 miles easy
Sunday: Recovery 5 miles

Week 3: Increase Volume (47 miles)

Monday: Easy 6 miles
Tuesday: Easy 7 miles + 8x100m strides
Wednesday: Easy 5 miles
Thursday: Easy 6 miles
Friday: Easy 4 miles
Saturday: Long run 14 miles easy
Sunday: Recovery 5 miles

Week 4: Recovery Week (30 miles)

Monday: Rest
Tuesday: Easy 6 miles
Wednesday: Easy 4 miles + 6x100m strides
Thursday: Easy 6 miles
Friday: Rest
Saturday: Long run 10 miles easy
Sunday: Recovery 4 miles

Week 5: Build Again (50 miles)

Monday: Easy 6 miles
Tuesday: Easy 7 miles + 6x100m strides
Wednesday: Easy 6 miles
Thursday: Easy 7 miles
Friday: Easy 4 miles
Saturday: Long run 15 miles easy
Sunday: Recovery 5 miles

Week 6: Recovery Week (33 miles)

Monday: Rest
Tuesday: Easy 7 miles
Wednesday: Easy 5 miles + 6x100m strides
Thursday: Easy 6 miles
Friday: Rest
Saturday: Long run 11 miles easy
Sunday: Recovery 4 miles

Phase 2: Build - Add Tempo & Quality (Weeks 7-12)

Week 7: Introduce Tempo (48 miles)

Monday: Easy 6 miles
Tuesday: Tempo - 2mi warmup + 20 min at tempo pace + 2mi cooldown = 8 miles
Wednesday: Easy 5 miles
Thursday: Easy 6 miles
Friday: Easy 4 miles
Saturday: Long run 14 miles (last 3 at marathon pace)
Sunday: Recovery 5 miles

Week 8: Build Tempo (52 miles)

Monday: Easy 6 miles
Tuesday: Tempo - 2mi warmup + 25 min at tempo pace + 2mi cooldown = 9 miles
Wednesday: Easy 6 miles
Thursday: Easy 7 miles
Friday: Easy 4 miles
Saturday: Long run 15 miles (middle 5 at marathon pace)
Sunday: Recovery 5 miles

Week 9: Extended Tempo (55 miles)

Monday: Easy 6 miles
Tuesday: Tempo - 2mi warmup + 5mi at tempo pace + 2mi cooldown = 11 miles
Wednesday: Easy 6 miles + 6x100m strides
Thursday: Easy 7 miles
Friday: Easy 4 miles
Saturday: Long run 16 miles easy
Sunday: Recovery 5 miles

Week 10: Recovery Week (35 miles)

Monday: Rest
Tuesday: Easy 7 miles
Wednesday: Easy 5 miles + 6x100m strides
Thursday: Easy 6 miles
Friday: Rest
Saturday: Long run 12 miles easy
Sunday: Recovery 5 miles

Week 11: Add Intervals (51 miles)

Monday: Easy 6 miles
Tuesday: Intervals - 2mi warmup + 5x1200m at 5K pace w/3min rest + 2mi cooldown = 10 miles
Wednesday: Easy 6 miles
Thursday: Easy 7 miles
Friday: Easy 4 miles + 6x100m strides
Saturday: Tempo Long Run - 2mi easy + 30 min tempo + 2mi easy + 3mi easy = 12 miles
Sunday: Recovery 6 miles

Week 12: Recovery + Optional 10K Race (23-35 miles)

Monday: Rest
Tuesday: Easy 7 miles
Wednesday: Easy 5 miles + 6x100m strides
Thursday: Easy 6 miles
Friday: Rest
Saturday: OPTIONAL: 10K race OR long run 12 miles easy
Sunday: Recovery 5 miles

Phase 3: Peak - Race-Specific Training (Weeks 13-15)

Week 13: Half Marathon Pace Introduction (58 miles)

Monday: Easy 6 miles
Tuesday: HMP Run - 2mi warmup + 6mi at half marathon pace + 2mi cooldown = 12 miles
Wednesday: Easy 6 miles
Thursday: Easy 7 miles
Friday: Easy 5 miles + 6x100m strides
Saturday: Long Run - 17 miles (first 13 easy, last 4 at HMP)
Sunday: Recovery 5 miles

Week 14: Peak Mileage (61 miles)

Monday: Easy 7 miles
Tuesday: Tempo - 2mi warmup + 6mi at tempo pace + 2mi cooldown = 12 miles
Wednesday: Easy 6 miles
Thursday: Easy 7 miles
Friday: Easy 5 miles + 8x100m strides
Saturday: Long Run - 18 miles (first 10 easy, middle 6 at marathon pace, last 2 easy)
Sunday: Recovery 6 miles

Week 15: Final Quality Week (58 miles)

Monday: Easy 7 miles
Tuesday: Race Simulation - 2mi warmup + 10mi at half marathon pace + 2mi cooldown = 16 miles
Wednesday: Easy 6 miles
Thursday: Easy 7 miles
Friday: Easy 4 miles + 6x100m strides
Saturday: Long run 13 miles easy
Sunday: Recovery 5 miles

Phase 4: Taper (Week 16)

Week 16: Taper Week (24 miles + race)

Monday: Easy 5 miles
Tuesday: Easy 5 miles + 6x100m strides
Wednesday: Sharpener - 2mi easy + 3mi at tempo + 3min rest + 6x400m at 5K pace w/90sec rest + 1mi easy = 7 miles
Thursday: Easy 4 miles
Friday: Rest
Saturday: Easy 3 miles with 4x100m strides OR rest
Sunday: RACE DAY! Half Marathon 🏁

Workout Descriptions

Easy Runs

Pace: Conversational, full sentences
HR: Zone 2 (60-70% max)
Purpose: Build aerobic base, recovery
Note: Should feel genuinely easy

Strides

Distance: 100 meters
Pace: Smooth acceleration to mile pace
Recovery: Walk back
Purpose: Form, neuromuscular coordination
Frequency: 2-3x per week

Marathon Pace (MP) Runs

Pace: Steady effort, 30-45 sec/mile slower than tempo
HR: Zone 3 (70-80% max)
Purpose: Build aerobic endurance at faster pace
Note: Important for half marathon - it's slightly easier than race pace

Tempo Runs (Threshold Pace)

Pace: "Comfortably hard" - roughly 10K to HM race pace
HR: Zone 4 (80-90% max)
Feel: Can speak 3-5 words
Purpose: Improve lactate threshold (CRITICAL FOR HALF MARATHON)
Note: Most important workout type for this distance

Half Marathon Pace (HMP) Runs

Pace: Goal half marathon race pace
Purpose: Train body/mind for race effort, practice fueling
Note: Practice race-day nutrition and pacing

Intervals (VO2 Max Pace)

Pace: 5K race pace
HR: Zone 5 (90-100% max)
Purpose: Maintain speed and VO2 max
Note: Secondary to tempo work for half marathon

Long Runs

Types:
- Easy long runs: All easy pace
- MP long runs: Sections at marathon pace
- HMP long runs: Final miles at half marathon pace
Purpose: Build endurance, mental toughness, race specificity
Peak: 18 miles (Week 14)

Recovery Runs

Pace: Very easy, slower than easy pace
Purpose: Active recovery
Note: Especially after long runs and tempo workouts

Half Marathon Racing Strategy

Race Week:

7 days out: Last hard workout (Wednesday)
5-6 days out: Easy running only
2-3 days out: Short easy run with strides
1-2 days out: Rest or very short shakeout

Race Day Warm-Up:

10-15 min easy jog
6-8x100m strides
Dynamic stretches
Bathroom break
Line up 5-10 min before start

Race Pacing Strategy:

Conservative Strategy (Recommended for First Half):

Miles 1-3: 5-10 sec/mile SLOWER than goal pace (resist the crowd!)
Miles 4-10: Settle into goal pace, find rhythm
Miles 11-12: Push the pace if feeling good
Mile 13 + 0.1: Empty the tank, strong finish

Even Pace Strategy (Experienced Runners):

Target even splits throughout
Slight negative split if possible
Save energy for final 5K push

Common Pacing Mistakes:

Going out too fast (most common!)
Not accounting for hills in early miles
Ignoring effort level on warm/windy days

Fueling Strategy:

Pre-race: Light meal 2-3 hours before (test in training)
During race:
- Most runners: Water/sports drink at aid stations
- 1:30+ finish time: Consider 1-2 gels (Mile 6 and 10)
- Practice in long runs!
Post-race: Carbs + protein within 30-60 min

Post-Race Recovery:

Cool-down: 10-15 min easy walk/jog
Easy running only for 5-7 days
No hard workouts for 10-14 days
Rule of thumb: 1 day easy for every mile raced (13 days)

Customization Guidelines

If You're New to This Distance:

Start with 30-32 mpw base instead of 35
Reduce long runs by 1-2 miles
Focus on completing plan, not hitting exact paces
Don't add extra miles or workouts

If You're More Advanced:

Can start at Week 3-4 if coming off solid base
Can add 3-5 miles to weekly total
Can extend long runs by 1-2 miles (max 20 miles)
Don't exceed 50 mpw for this plan

If You Miss a Workout:

Easy run: Skip it
Long run: Reschedule within same week if possible
Tempo run: Most important - try to reschedule
Intervals: Can skip, less critical for half marathon
Never: Double up quality days

If You're Too Tired:

Make hard workout an easy run
Take extra rest day
Check if easy runs are truly easy
Recovery > single workout

Training Intensity Distribution

This plan follows 80/20:

~75% easy running (Zones 1-2)
~15% tempo/threshold (Zone 4)
~5% marathon pace (Zone 3)
~5% intervals (Zone 5)

The half marathon is primarily a lactate threshold race, so tempo work is heavily emphasized.

Key Long Run Progression

Week 1:  12 miles (easy)
Week 2:  13 miles (easy)
Week 3:  14 miles (easy)
Week 4:  10 miles (recovery)
Week 5:  15 miles (easy)
Week 6:  11 miles (recovery)
Week 7:  14 miles (3mi MP finish)
Week 8:  15 miles (5mi MP middle)
Week 9:  16 miles (easy)
Week 10: 12 miles (recovery)
Week 11: 12 miles (tempo embedded)
Week 12: 12 miles (easy or 10K race)
Week 13: 17 miles (4mi HMP finish)
Week 14: 18 miles (6mi MP middle) ← PEAK
Week 15: 13 miles (easy)
Week 16: RACE (13.1 miles)

Weekly Mileage Progression

Week 1: 39-42 miles
Week 2: 45 miles
Week 3: 47 miles
Week 4: 30 miles (recovery)
Week 5: 50 miles
Week 6: 33 miles (recovery)
Week 7: 48 miles
Week 8: 52 miles
Week 9: 55 miles
Week 10: 35 miles (recovery)
Week 11: 51 miles
Week 12: 23-35 miles (recovery/race)
Week 13: 58 miles
Week 14: 61 miles (PEAK)
Week 15: 58 miles
Week 16: 24 miles + race (taper)

Success Tips

Long runs are crucial - Don't skip these
Tempo runs build race fitness - Your most important workout
Practice race pace - Get comfortable with HMP in Weeks 13-15
Nail your fueling - Test nutrition strategy in training
Don't go out too fast - Hardest lesson to learn
Respect the taper - Trust your training in final 2 weeks
Stay consistent - Better to do 90% healthy than 110% injured
Sleep matters - 7-9 hours nightly

Mental Training

The half marathon is as much mental as physical:

Miles 1-7: Stay patient, resist going too fast
Miles 7-10: This is where the race really starts, stay focused
Miles 10-13: Mental toughness matters, embrace the discomfort
Practice mental strategies in long runs
Break race into 5K segments

Expected Adaptations

By end of this plan:

Significantly improved lactate threshold
Enhanced endurance for 90+ minute efforts
Better running economy
Improved fat oxidation
Mental toughness for distance racing
Race-specific fitness for 13.1 miles

Additional Resources

Lactate Threshold: See Lactate Threshold
Long Run Training: See Types of Running Workouts
Periodization: See Training Periodization Visual Guide
Training Systems: See Comparing Training Systems
Heart Rate Zones: See Heart Rate Zones Quick Reference

Good luck with your half marathon training! The half marathon is a beautiful distance - long enough to be a real challenge, short enough to race hard. Master your threshold, build your endurance, and execute your race plan. You've got this! 🏃‍♀️💪