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12-Week Programme

HALF
MARATHON
PLAN.

The half marathon is the perfect distance — long enough to feel like a real achievement, short enough to train for without taking over your life. At 13.1 miles it demands proper preparation but rewards you with one of running's best race-day experiences.

You should be able to run 5–6 miles comfortably before starting. This 12-week plan builds your long run to 11 miles, introduces tempo running and gets you to the start line confident and injury-free.

🏃 Easy Base
80% of all running should be easy. Build aerobic fitness without burning out.
⏱️ Tempo Runs
One quality session per week raises your lactate threshold and race pace.
📏 Long Run
Peaks at 11 miles — 2 miles short of race distance. Taper takes care of the rest.
🍌 Gel Practice
Practice fuelling from week 7 on long runs. Race-day nutrition starts in training.
WeekMonTueWedThuFriSatSun — Long
01Getting startedRest3 mi easyCross-train 30 min3 mi easyRest2 mi easy5 mi easy
02Intro tempoRest3 mi easyCross-train 30 min4 mi w/ 15 min tempoRest3 mi easy6 mi easy
03Building baseRest4 mi easyCross-train 35 min5 mi w/ 20 min tempoRest3 mi easy7 mi easy
04Recovery weekRest3 mi easyCross-train 20 min3 mi easyRest2 mi easy5 mi easy
💡 Phase 1 goal: Run 4 days per week consistently. All runs should feel conversational. Don't race your training runs — save the effort for tempo day.
WeekMonTueWedThuFriSatSun — Long
05Stepping upRest4 mi easyCross-train 35 min5 mi w/ 6×400mRest3 mi easy8 mi easy
06Double digitsRest4 mi easyCross-train 35 min5 mi w/ 25 min tempoRest4 mi easy9 mi easy
07Gel practiceRest5 mi easyCross-train 40 min6 mi w/ hillsRest4 mi easy10 mi + 1 gel at mi 6
08Recovery weekRest3 mi easyCross-train 25 min4 mi easyRest3 mi easy7 mi easy
09Race pace introRest5 mi easyCross-train 40 min6 mi w/ 3 mi at race paceRest4 mi easy10 mi + gel practice
💡 Week 7 is your first double-digit long run — a big milestone. Take a gel at mile 6 regardless of whether you feel you need it. Practice your race-day nutrition so it's second nature on the day.
WeekMonTueWedThuFriSatSun
10Peak weekRest5 mi easyCross-train 40 min6 mi w/ 30 min tempoRest4 mi easy11 mi — your longest run
11Taper beginsRest4 mi easyCross-train 25 min4 mi w/ stridesRest3 mi easy8 mi easy
12Race week 🎉Rest3 mi easy20 min easy jog2 mi easy + stridesRest — prep kitRest — carb load🏁 RACE DAY — 13.1 mi!
💡 Race day strategy: Aim for even splits — run the first 10K at a comfortable effort, then decide how much you have left. Take a gel at miles 4 and 8. The last 5K is where your training pays off — hold your pace and trust the work you've done.