Half MarathonIntermediate16 weeks

16-Week Half Marathon Training Plan

A structured 16-week half marathon training plan with gradual mileage buildup for a strong race day.

Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.

Distance

Half Marathon

Duration

16 weeks

Level

Intermediate

Goal Time

Finish strong

Training Schedule

16-week progressive plan with recovery weeks and taper

Week 1

Base Building21 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Easy run	6
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	5
Sat	Long run — easy pace	5
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

5 mi

WedEasy run

6 mi

ThuRest or cross-train

—

FriEasy run — easy pace

5 mi

SatLong run — easy pace

5 mi

SunRest

—

Week 2

Base Building21 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Easy run	6
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	5
Sat	Long run — easy pace	5
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

5 mi

WedEasy run

6 mi

ThuRest or cross-train

—

FriEasy run — easy pace

5 mi

SatLong run — easy pace

5 mi

SunRest

—

Week 3

Base Building22 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Easy run	6
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	5
Sat	Long run — easy pace	6
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

5 mi

WedEasy run

6 mi

ThuRest or cross-train

—

FriEasy run — easy pace

5 mi

SatLong run — easy pace

6 mi

SunRest

—

Week 4

Base Building16 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Easy run	4
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	4
Sat	Long run — easy pace	4
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

4 mi

WedEasy run

4 mi

ThuRest or cross-train

—

FriEasy run — easy pace

4 mi

SatLong run — easy pace

4 mi

SunRest

—

Week 5

Building26 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	6
Wed	tempo run	7
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	6
Sat	Long run — easy pace	7
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

6 mi

Wedtempo run

7 mi

ThuRest or cross-train

—

FriEasy run — easy pace

6 mi

SatLong run — easy pace

7 mi

SunRest

—

Week 6

Building27 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	6
Wed	tempo run	7
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	6
Sat	Long run — easy pace	8
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

6 mi

Wedtempo run

7 mi

ThuRest or cross-train

—

FriEasy run — easy pace

6 mi

SatLong run — easy pace

8 mi

SunRest

—

Week 7

Building27 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	6
Wed	tempo run	7
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	6
Sat	Long run — easy pace	8
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

6 mi

Wedtempo run

7 mi

ThuRest or cross-train

—

FriEasy run — easy pace

6 mi

SatLong run — easy pace

8 mi

SunRest

—

Week 8

Building22 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	tempo run	6
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	5
Sat	Long run — easy pace	6
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

5 mi

Wedtempo run

6 mi

ThuRest or cross-train

—

FriEasy run — easy pace

5 mi

SatLong run — easy pace

6 mi

SunRest

—

Week 9

Building32 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	7
Wed	tempo run	8
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	7
Sat	Long run — easy pace	10
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

7 mi

Wedtempo run

8 mi

ThuRest or cross-train

—

FriEasy run — easy pace

7 mi

SatLong run — easy pace

10 mi

SunRest

—

Week 10

Peak32 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	7
Wed	tempo run	8
Thu	Rest or cross-train	—
Fri	Speed work / intervals	7
Sat	Long run — easy pace	10
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

7 mi

Wedtempo run

8 mi

ThuRest or cross-train

—

FriSpeed work / intervals

7 mi

SatLong run — easy pace

10 mi

SunRest

—

Week 11

Peak33 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	7
Wed	tempo run	8
Thu	Rest or cross-train	—
Fri	Speed work / intervals	7
Sat	Long run — easy pace	11
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

7 mi

Wedtempo run

8 mi

ThuRest or cross-train

—

FriSpeed work / intervals

7 mi

SatLong run — easy pace

11 mi

SunRest

—

Week 12

Peak24 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	tempo run	6
Thu	Rest or cross-train	—
Fri	Speed work / intervals	5
Sat	Long run — easy pace	8
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

5 mi

Wedtempo run

6 mi

ThuRest or cross-train

—

FriSpeed work / intervals

5 mi

SatLong run — easy pace

8 mi

SunRest

—

Week 13

Peak37 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	8
Wed	tempo run	9
Thu	Rest or cross-train	—
Fri	Speed work / intervals	8
Sat	Long run — easy pace	12
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

8 mi

Wedtempo run

9 mi

ThuRest or cross-train

—

FriSpeed work / intervals

8 mi

SatLong run — easy pace

12 mi

SunRest

—

Week 14

Taper37 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	8
Wed	tempo run	9
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	8
Sat	Long run — easy pace	12
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

8 mi

Wedtempo run

9 mi

ThuRest or cross-train

—

FriEasy run — easy pace

8 mi

SatLong run — easy pace

12 mi

SunRest

—

Week 15

Taper29 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	6
Wed	tempo run	7
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	6
Sat	Long run — easy pace	10
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

6 mi

Wedtempo run

7 mi

ThuRest or cross-train

—

FriEasy run — easy pace

6 mi

SatLong run — easy pace

10 mi

SunRest

—

Week 16

Taper23 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	tempo run	6
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	5
Sat	Long run — easy pace	7
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

5 mi

Wedtempo run

6 mi

ThuRest or cross-train

—

FriEasy run — easy pace

5 mi

SatLong run — easy pace

7 mi

SunRest

—

Related Plans

Trail Marathon Training Plan

16 weeks · Intermediate

→

8-Week Marathon Training Plan

8 weeks · Intermediate

→

10-Week Marathon Training Plan

10 weeks · Intermediate

→

50K Ultra Marathon Training Plan

16 weeks · Intermediate

→