Make your next run count
Half marathon training plan generator
Plan your half marathon preparation around your race date.
Set your race date, current long-run distance and 3 to 5 runs per week, then choose an 8 to 16-week plan. See dated runs, long-run targets, cutback weeks and a two-week taper in one schedule. Save a PDF to keep alongside your training or download the calendar.
The schedule begins on a Monday and replaces the final long run with your race. Weekly long-run distances are supplied, while the length of each supporting easy run remains your choice.
Your 12-week plan
Your schedule, from the first week to race day.
- Starts
- Race day
- Runs
- 36
Race week ends on race day. Early-week races have fewer training days. Easy-run lengths are yours to choose.
Week 1
Starting
Establish your starting rhythm
Begin with the first scheduled sessions. Use the targets as a guide and choose any unspecified workout lengths to suit your experience.
Tuesday
Easy run
Start with a familiar easy run and choose a length that fits your current routine.
Session lengthYour choiceThursday
Easy run / optional steady
Keep this session easy, or choose a steady effort if it suits your experience. You set its distance or duration.
Session lengthYour choiceSunday
Long easy run
This is the week's longer session. Complete the listed distance at an easy effort.
Long-run target2 miles
For general information only, not professional advice. Check the official sources below. Use your own judgement and speak to a qualified professional, such as your doctor, before you act.
A little context
Get more from your result.
The steps, examples and sources
behind this tool.
Build your own running plan
- Choose a race date, 8 to 16 weeks and 3 to 5 runs per week.
- Enter your current long run in your chosen unit.
- Move through the weeks to check each run and the taper.
- Download the full plan with Save PDF, share, print or download one calendar event per run.
A worked example
- 12 weeks, current long run 3 miles.
- Weeks 1, 2, 3, 4, 5: 3, 4, 5, 5, 7 miles.
- Weeks 8, 10, 11: 8, 12, 9 miles; week 12 is the race.
How this tool works
The plan begins on a Monday and ends on race day. Runs use fixed weekdays; early-week races contain fewer final-week runs.
The underlying progression rises linearly towards a nominal target of 12 miles or 20 km. Every fourth build week is a cutback at 80%, including the final build week. Some lengths never reach the nominal target; the result shows the highest scheduled training long run when this occurs.
Distances round to 0.5 mile or 1 km. The last two weeks taper: 75% of peak, then the race replaces the long run. Other runs are easy with lengths chosen for your fitness.
These are site planning rules, not a copied training plan or an individual prescription. The unit-specific peaks are not exact equivalents. Calendars contain all-day run events.
A few useful answers
Sources
- Centers for Disease Control and Prevention: Adult Activity: An Overview
General adult physical activity guidance. Does not prescribe the exact workouts or progressions in these tools.
- UK Chief Medical Officers: UK Chief Medical Officers' physical activity guidelines
General physical activity guidance; these tools' training rules are planning rules, not clinical prescriptions.
- RFC Editor: RFC 5545: Internet Calendaring and Scheduling
The iCalendar date and floating local-time event format.
Last checked:
StrideSheet team
We build free running tools: training plans built to your race date, pace bands and race-day plans. Our plans follow published training principles and are a guide, not medical advice.