Running · Advanced
12 weeks · 3 sessions per week
Who it is for
For anyone who can already run an hour in one go, for example after the 5 to 10 km plan.
This plan prepares you for a half marathon over twelve weeks. Every week you do three sessions: an easy session, a session with tempo blocks in zone 3 and a long session at an easy pace. The long session builds from 60 to 100 minutes. Weeks 4 and 8 are lighter, and in weeks 11 and 12 you taper. The plan works with minutes, not kilometres.
Start every session with five minutes of easy walking and finish with five minutes of walking. Plan at least one rest day between two sessions.
Zone 1 is very easy, zone 2 is a pace at which you can still talk. Calculate your own zones in the heart rate zones calculator. Zone 3 is a firm pace at which you can still talk in short sentences. Only work in this zone during the blocks the schedule shows, and keep the rest easy.
Start gently. One session with three short 5-minute blocks in zone 3, and a long session of 60 minutes.
Session 1 · Easy session · 45 min
Session 2 · Interval session · 49 min
Repeat 3×
Session 3 · Endurance session · 70 min
The long session gets 5 minutes longer (65). The blocks in zone 3 last 6 minutes.
Session 1 · Easy session · 45 min
Session 2 · Interval session · 52 min
Repeat 3×
Session 3 · Endurance session · 75 min
Four 6-minute blocks in zone 3 and a long session of 70 minutes.
Session 1 · Easy session · 50 min
Session 2 · Interval session · 61 min
Repeat 4×
Session 3 · Endurance session · 80 min
Lighter week: shorter sessions, so your body can recover. The long session is 55 minutes.
Session 1 · Easy session · 40 min
Session 2 · Interval session · 49 min
Repeat 3×
Session 3 · Endurance session · 65 min
Three 8-minute blocks in zone 3. The long session becomes 75 minutes.
Session 1 · Easy session · 50 min
Session 2 · Interval session · 58 min
Repeat 3×
Session 3 · Endurance session · 85 min
Four 8-minute blocks in zone 3 and 80 minutes in the long session.
Session 1 · Easy session · 50 min
Session 2 · Interval session · 69 min
Repeat 4×
Session 3 · Endurance session · 90 min
Two long 15-minute blocks in zone 3. The long session is 85 minutes.
Session 1 · Easy session · 55 min
Session 2 · Interval session · 61 min
Repeat 2×
Session 3 · Endurance session · 95 min
Lighter week with shorter sessions. The long session is 65 minutes.
Session 1 · Easy session · 40 min
Session 2 · Interval session · 52 min
Repeat 3×
Session 3 · Endurance session · 75 min
Two 20-minute blocks in zone 3 and 90 minutes in the long session.
Session 1 · Easy session · 55 min
Session 2 · Interval session · 71 min
Repeat 2×
Session 3 · Endurance session · 100 min
Three 10-minute blocks in zone 3. This is your longest session: 100 minutes.
Session 1 · Easy session · 50 min
Session 2 · Interval session · 64 min
Repeat 3×
Session 3 · Endurance session · 110 min
You taper. Two 8-minute blocks in zone 3 and a long session of 75 minutes.
Session 1 · Easy session · 45 min
Session 2 · Interval session · 47 min
Repeat 2×
Session 3 · Endurance session · 85 min
Race week: three short, easy sessions. No more blocks in zone 3.
Session 1 · Easy session · 40 min
Session 2 · Easy session · 30 min
Session 3 · Easy session · 25 min
This plan is a guideline, not medical advice. If you have an injury, heart or lung problems or any other condition, or you are pregnant, discuss it with a doctor or physiotherapist first.
01
Most of your training belongs in zone 2. If you can no longer talk during an easy session or the long session, slow down.
02
Plan at least one rest day between two sessions, for example on Tuesday, Thursday and Sunday. Put the long session on a day when you have time.
03
In weeks 4 and 8 you deliberately do less. Recovery is part of the plan.
The plan shows zone 3 for those blocks: a firm pace at which you can still say short sentences. If it feels too hard, slow down. Calculate your own zones in the heart rate zones calculator.
Pick up at the session you missed. If you could not run for more than a week, repeat the last week that went well.
That depends on your pace. The plan works with minutes, so you can keep running easy.
If you feel chest pain, dizziness or unusual shortness of breath, stop and ask a doctor for advice. Also stop if you feel sharp pain in a joint or muscle and have it checked if the pain persists.