Loading your training plan…
Setting up distance options, weekly schedules, and workout tracking.
Loading your training plan…
Setting up distance options, weekly schedules, and workout tracking.
Use Print → Save as PDF. Fill duration, cross-train notes, mood (1–5), and effort (1–10) by hand to compare weeks later.
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Half Marathon (8 weeks) is a structured 4-run-per-week build. An accelerated half marathon plan for runners with a solid 5K base. Cross-training days keep fitness moving without stacking more impact.
Mood: 1 = drained · 5 = great. Effort: 1 = very easy · 10 = max. Educational only — not medical advice. Stop for sharp pain, dizziness, or chest pain.
Establish your weekly rhythm with easy miles
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Monday Mood LifterEasy conversational pace. | ~30 min | min | notes | 1–5 | 1–10 |
| Tue | Tempo Tango (Gentle)Introduce slightly faster segments. | ~35 min | min | notes | 1–5 | 1–10 |
| Wed | Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 35–45 min | min | notes | 1–5 | 1–10 |
| Thu | Recovery ShuffleShake out the legs. | ~25 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | The Long & Winding RoadYour first long run. | ~45 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Long run hits 6 miles
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Steady Eddie SpecialConsistent, comfortable rhythm. | ~32 min | min | notes | 1–5 | 1–10 |
| Tue | Fartlek FiestaUnstructured speed play. | ~40 min | min | notes | 1–5 | 1–10 |
| Wed | Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 35–45 min | min | notes | 1–5 | 1–10 |
| Thu | Legs of Jelly JogActive recovery. | ~25 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Six Miles & SmilesA real long run. | ~60 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Long run reaches 8 miles
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Maintenance Mode MilesNot too fast, not too slow. | ~35 min | min | notes | 1–5 | 1–10 |
| Tue | Hill Hugger IntervalsPower up, float down. | ~40 min | min | notes | 1–5 | 1–10 |
| Wed | Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Thu | Sloth Speed ShuffleThe slowest run of the week. | ~25 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Great Eight ExpeditionEight miles of becoming unstoppable. | ~80 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Double-digit long run
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Rhythm & MilesPace you could hold for hours. | ~40 min | min | notes | 1–5 | 1–10 |
| Tue | Tempo Tornado (Mild)20 min at half-marathon effort. | ~45 min | min | notes | 1–5 | 1–10 |
| Wed | Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 35–45 min | min | notes | 1–5 | 1–10 |
| Thu | Ghost Pace GlideLight and quiet footsteps. | ~30 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Double Digits Dance10 miles! | ~100 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Long run stretches to 11 miles
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Workweek WarriorShake off Monday. | ~40 min | min | notes | 1–5 | 1–10 |
| Tue | Surge & PurgeSurge the pace, purge the doubt. | ~42 min | min | notes | 1–5 | 1–10 |
| Wed | Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 35–45 min | min | notes | 1–5 | 1–10 |
| Thu | Marshmallow MilesSoft, forgiving pace. | ~30 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Eleven Heaven11 miles. The half is within reach. | ~110 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Longest training run at 12 miles
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Calm Before the StormEasy miles before the big effort. | ~38 min | min | notes | 1–5 | 1–10 |
| Tue | Race Pace Rehearsal3 miles at goal race pace. | ~45 min | min | notes | 1–5 | 1–10 |
| Wed | Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 35–45 min | min | notes | 1–5 | 1–10 |
| Thu | Pillow Soft PlodRest the legs. | ~25 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | Dirty Dozen Derby12 miles — your longest run. | ~120 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Reduce volume, keep the spark
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Taper Tantrum PreventionTrust the taper. | ~35 min | min | notes | 1–5 | 1–10 |
| Tue | Leg SparklersShort fast bursts. | ~32 min | min | notes | 1–5 | 1–10 |
| Wed | Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 30–40 min | min | notes | 1–5 | 1–10 |
| Thu | Featherweight FrolicLegs should feel springy. | ~25 min | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | The Dress Rehearsal8 miles — practice race day. | ~80 min | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |
Rest, trust, and conquer 13.1
| Day | Session | Plan | Duration | Cross-train | Mood | Effort |
|---|---|---|---|---|---|---|
| Mon | Pre-Race Pep JogShort and snappy. | ~25 min | min | notes | 1–5 | 1–10 |
| Tue | Shakeout & ShoutoutLoosen up. | ~20 min | min | notes | 1–5 | 1–10 |
| Wed | Recovery Run CompanionFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Thu | Rest Day RoyaltyFull rest. Carb-load tonight. | Rest | min | notes | 1–5 | 1–10 |
| Fri | Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler | 25–35 min | min | notes | 1–5 | 1–10 |
| Sat | The Lucky 13.1 CoronationRace day! Start slow, finish proud. | ~2–3 hrs | min | notes | 1–5 | 1–10 |
| Sun | Rest | — | — | — | — | — |