Half Marathon Training Plans

The Half Marathon (HM) is an underrated event that would be beneficial for many adults to pursue. It’s not pertinent to high school or college, except for a time trial or fun run. I think it leads to excellent fitness and it is much safer, predictable, and more competitive than the marathon.

My HM recommendations are very similar to our 10K - and somewhat similar to our 5K advice. I prefer to make sure folks have mastered the athletic skills necessary to succeed in the shorter distances before moving up to the HM. Otherwise, the HM is more of a hobby jog than it is a competition. The slower hobby jogger, however, can still enjoy the fitness improvements by following some of our concepts. We want folks to attack the HM, not just try and survive it.

There are many other online resources that may prove beneficial to you if you are in this category of slower runners / walkers.

The Science of the Half Marathon

Half Marathon Vs. Marathon

The HM is not as similar to the marathon as it may appear - in reality, it is much closer to the 10K.

The marathon has a fueling / metabolic component that greatly impacts your training. Adding the extra 13 miles, after the HM, makes the marathon truly a different beast.

• The body can “run out of fuel” during the last half of the marathon.

• The strength component is crucial as well. There are very good HM runners who will break down physically if they add another 13 miles.

  • I remember one marathon that had a very steep, 1000m DOWN hill, at Mile 21. The hill (and my fitness) obliterated my quads and I ended up slowing to 8-10:00+ pace for the last 5 miles, with some walking. I was a wobbling mess for about 5 days.

  • My pace for the HM at that time was about 6:15 - 6:20 per mile, but my training did not include marathon prep workouts. I ran that marathon on 3 days notice. I was not prepared for the last several miles - and the hill piled on to usher in my demise in that race. It was fun!

If you want to train for a marathon, I suggest Greg McMillan’s website and books, or Hansons Marathon Method.

Anaerobic Energy System

The Anaerobic Energy System may be sub-divided into the following systems: 

• Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. Important to long sprinters, such as 200, 400, and 800m runners. Plays a role in 100m success as well. 

• Anaerobic Alactic - no oxygen, effective for about 8 seconds. Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. 

• The only reason the Anaerobic Energy System is important to the HM runner is because he / she may spend part of their year developing their 5K, mile, and 10K abilities. The system, technically, has almost zero bearing on a HM race.

Aerobic Energy System

At 97+% aerobic, the Half Marathon is close to the 10K in its characteristics. It may look similar to the marathon, but I think the marathon is much more unpredictable. An athlete can put in the work for the half marathon and be rewarded.

The Aerobic Energy System is not technically sub-divided, but understanding it can be challenging because of the strength component that has a vote in the body’s ability to perform at aerobic distances.

For many of us, our aerobic energy system can outperform our body’s muscle strength and ability to keep running. Your weakest muscle, tendon, or ligament may falter well before your aerobic energy system does in a longer race. 

• Example: Don’t run for 1 year. Swim 1 hour per day to stay aerobically strong. Then, run a 20 mile hilly course at a good pace. Your legs will be decimated and sore for several days. You may be unable to walk and may end up injured. If we concluded that your aerobic system is the problem, we are wrong. You lack the strength for the activity... that just happens to be aerobic in nature. 

• Faster runners - at EVERY race distance - master the combination of more strides per second and / or more meters per stride… winning is determined by that simple relationship - even in the marathon. It takes muscle strength to improve either of those variables. 

From the Mile to the Marathon, the faster runners win because of an effective combination of muscle power AND aerobic capabilities.  

Scientists and accomplished coaches have quantified / estimated that high achieving Half Marathon runners use the following energy system distribution to excel: 

• 97-98% aerobic, 

• 2-3% anaerobic glycolytic, and 

• and near 0% anaerobic alactic energy

These are good estimates.  

Half Marathon runners should be competent enough in the weight room, just to make sure they have exhausted every opportunity for improvement. The weight room work is partially designed to keep you balanced and healthy as a long distance runner. Develop an understanding about Drills, Core Work, and Weight Training. It can take about two years of consistent work to manage all of these disciplines - I encourage coaches and younger athletes to take the time to teach / learn while in high school. 

Volume Recommendations

To me, VOLUME is the amount of mileage, or time running, that is needed to make most runners highly successful in the event. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. I include warm-up routines as mileage. 

High School / College: Not applicable.

Community Runners:

• A successful HM runner will be good at the 10K and 5K as well. The athlete will be very lean and be able to run 55-85 miles per week, much of the year.

• The pro-hopeful, will be well into the 100 miles per week range for a good portion of the year.

• If you just want to finish a HM, and run 20-35 miles per week, you should train under our 5K or beginner plans. A good 5K runner can easily get through a HM if they start out under control.

The pro athletes will be very fit, lean, and light. Many of top male runners in the world are about 110-125 pounds during peak season. The taller runners may get into the 130s. Women are about 10-15 pounds lighter than the men.

Intensity Types

To me, INTENSITY refers to the types of paces an athlete runs during their training week, the percentage of volume run at those different paces, and the amount of recovery / easy running provided. I’ll also refer to this idea as Training Density (my term). 

Types of Paces: Athletes and coaches do not need to refer to these paces by any proper name, but the vast majority of competitors experiment and figure out ways to become fit by working with these speeds: 

Maximum Velocity - 600m Race Pace: Rarely done for the HM, unless the athlete is working to improve their lower distance performance ranges. These may be done during a strength session on rare occasions. Most pro runners are moving up from a successful 5K career - they have these abilities already.

• The average community runner may be working these paces more often because they need to improve their mile or 5K ability. If those folks follow our 5K or 10K plan they will be okay. Our long run is often 15+ miles each week for those runners. They will be decent at the HM.

800m - 1600m Race Paces: Used regularly with Strides. Folks will spend time on these paces if they are addressing weaknesses with their mile or 5K time.

Strides: Strides are fast runs at short distances that many athletes do multiple times per week - usually during warm-ups or at the end of a workout. Strides are helpful to support the development of neuromuscular coordination. Strides also build leg strength over months and years. Here is how we assign and define strides. 

Vo2Max Pace: Important for the 10K-HM runner. Measurement / reflection of Aerobic Power. It is a range of work that most coaches dial in between an 8-15 minute race pace ability. We implement these workouts, in a tough session, about 30 times per year. We implement these workouts in an easier fashion about 15 more times per year. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. Start with VO2Max #1, then read #2, then read #3. 

Lactate Threshold: Very important for the 10K-HM runner. Also called Anaerobic Threshold. Also called a Tempo Run. This finicky pace represents the exact tipping point (OBLA / Deflection Point) on a run where the body is just able to keep up metabolically. The pace is about 45-60 minute race pace (15K race pace, maybe slower) work for 20-30 minutes. We do this work about 46 weeks per year. The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. We have three EXCELLENT ARTICLES that address workouts at this pace. Start with Lactate Threshold #1, then read #2, then read #3. 

• Read Daniels’ Running Formula (Daniels) and Road to the Top (Vigil) to expand your understanding of aerobic development at an Olympic level. 

Moderate - Harder Aerobic Runs: Very important for the 10K-HM runner. These paces are all slower than Lactate Threshold Pace. The paces are not difficult… until you try to sustain them for 50-120 minutes. The weekly Long Run may fall into this category. An extra 4 miles at the end of a workout may fit the description as well. 

• Visit Greg McMillan’s website and read his book, You, Only Faster. Hansons Marathon Method (Hanson) will be helpful as well. Again, I am going to train our HM folks more like a 5K / 10K runner - just with higher mileage and slightly less intensity.

Aerobic Threshold Run: Very important for the 10K-HM runner. This is a slower / easy pace where the heart rate settles around 140-145 BPM. It is a basic aerobic development run that an athlete could do for “days” aerobically, if only the muscles could function that long and the glucose and fatty energy sources remained effective. This run proves beneficial for most athletes to raise aerobic system / endurance attributes. The runs should be a minimum of about 45 minutes, but the 5K runner will often hit these paces for 60+ minutes. 

Weekly Schedule

An athlete has a schedule that helps them to add in, and spread out, the different intensities each week - including weight room, strides, drills, and core work. We often use a 14 day schedule. Here is what a sample schedule may look like.

Measurement of Effort 

We can measure intensity by the pace of the run, heartbeats per minute, lactic acid present in the blood, or rated / relative perceived effort. The methods are not exact and not applicable to all runners. This is likely why some runners excel when they change training programs or coaches.

• Pace (Race Paces) Intensity: Discussed above. 

• Heartbeats per Minute (BPM): Explore the concepts here. 

• “Lactic Acid” Present in Blood (not a completely accurate term): Explore the concepts here.

• Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here.

Approach to Training

Training Seasons: I am assuming 2 x 6 months training periods per year.

On the Pro / Semi-Pro side, we have athletes competing in different countries. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. 

• We usually spend one 6 month cycle working on 5K and mile goals. Then, we spend a full six month session geared toward 10K and HM success. 

This is merely a sample schedule that may help an uncoached runner, or a new coach, to consider types of workouts at different points of the season. 

Here is the macro view of a 6-month (or 26 weeks) training period 

Supplements & Nutrition:  Understand the USADA / WADA requirements – study all parts of the website if you are an inspiring pro.  There is a helpful information on the website that addresses nutrition as well.   I recommend the book, Racing Weight (Fitzgerald) as a starting point – good book about body composition and nutrition.   

Weeks 1-2: Athlete off. May only run 2-3 times per week with some cross training. Visit family and friends, vacation, etc.. 

Weeks 3-9: 7 weeks of general fitness and mileage. Prepare the body and nervous system for the challenging work in later weeks. 

• High mileage and very few acid-building activities. You are growing your heart, capillaries, and improving mitochondria performance. 

• 2 EASY “speed” sessions per week (out of 12-13 sessions per week). These are lower volume and / or higher rest sessions. The athlete should not leave the session miserable. RPE of 5-7. You are not looking for massive acid build-up during this part of the season. The speed session may be 5 x 800m at 5K-10K race pace, with 1:1 rest. 

• Strides: Done at 800m to Mile pace, 3 times per week. Do them at the end of the workouts. The consistent use of strides can slowly build stride power / length - along with hills.

• I like to find a Half Marathon during this period. The athlete runs it hard, but does not max out - just fast. 

• Another speed session could involve short hills, 8-10 second hills, at high speed (not max, 98.5%) with a good walking rest. 

• Weekly Anaerobic Threshold run of 20 minutes minimum. Our athletes are closer to 5 x 2000m repeats with a 50 second rest. We start the season at 20K race pace, and gradually get closer to 15K race pace. We bounce around on this workout, depending on altitude. 5 x 2000 at 15K race pace at altitude can be a real kick in the pants if you are trying to keep the intensity down. 

  • You will also see good athletes doing longer runs (60 minutes) slightly slower than AT pace.

• Give a little attention to some VO2 pace work. Low volume. RPE 5. 3 x 800 at 3K race pace for example. 1:1 rest. 

• Long Run (Press the last half): I prefer a moderately challenging long run with a secondary long run that is easy (Sunday and Wednesday, for example). We also have very EASY days. I just don’t prefer that the long run is that easy. Our first 5K is always slower than the goal pace for the run. We don’t want athletes getting stuck / miserable 12 miles from home on a bad day. 

  • I would prefer a challenging 16-21 miler, for example. Then, we have two very easy days on our weekly schedule. We time a monthly 33K for most of the year for the athletes that can handle it - high effort, but definitely not max effort. 

  • You could enter a low-key marathon for your 33K time trial. Run well, not max, and drop out at 33K. This can be a fun way to do it and you can do the same race annually. It may be polite to let some folks know you are dropping out - especially if you are likely going to be a leader. 

  • We also have Long Run #2 during the week for Weeks 1-12. This is about 7K shorter than the long run, and run a little slower. 

• Decent cross-training and weights: high volumes of sets and reps and lower weights. Add some bodyweight exercises at the end of workouts, about 3 times per week. These will be done for all 26 weeks. 

  • We prefer a few 15K-20K EASY days, with a 45 minute bike, immediately following the run. We want to keep the HR in the low training zone for 90-120 minutes straight. 

  • Some of these support / easy days are split into 2 runs.

• Quality weekly sessions dedicated to Drills and technique. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. These routines focus on mechanics and mobility. 

Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work

• Max Velocity Days continue 

• This is the aerobic development window where heavier VO2 pace work is going to be most valuable. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. 

  • Start at 5K pace and gradually get down to 4K pace work by Week 19. 8 x 800s, 6 x 1000s, or 10 x 600s (occasionally or at altitude), are examples with 1:1 rest. We are usually about 10-15 seconds under 1:1 rest. These workouts are important, but will be a tad bit easier than the 10K runner’s version, and definitely easier than the 5K runner’s version.

  • We want to protect your aerobic adaptations a little more than we protect the 5K runner’s adaptations.

• Hill sessions will get longer and slower during this period. 1200-1600 meter hills x 5 at HM effort. Medium rest, for example. The athlete should be winded aerobically, but not destroyed. The legs should have the muscles to handle the work - tired, but not destroyed. We’ll shorten the hills around Week 18 and get quite a little faster. 

• Weight training is intense and important during this phase. Lower volume of sets and reps and high weights. Allow recovery time from weight training. 

• Add a few races. Find another half marathon race at non-max effort before Week 16. Add about 3 x 2000m speed-ups during the race to get you to goal HM pace.

• Your 33K time trial ends around Week 20. Your long run is still at a quality pace, but we lower the distance to about 25K at Week 21. 

• Weeks 15-17 are likely some of the highest volumes of the season. After this period, volumes are going down slightly and intensities are continuing to rise. I do include biking in our aerobic volume considerations. 

• Week 18+ Hills: 400-600m challenging hill at 3K race pace. 6-8 reps. 2K jog recovery.

• Do some “in-and-outs” time trials at your expected race pace. 5K “in,” 3K “out / easy,” 5K “in",” etc… Get 15 total Ks at that race pace, with the EASY 3Ks in the middle.

• Make sure easy days are EASY! 

Weeks 20-26:

• Now you are gradually backing down from the VO2 work - the volume of the workout will drop by 25-50% by Week 22. 

• Tempo work will stay onboard until about 10 days before peak race. You might drop it from 5 x 2000 to 4 x 1600, for example - or even less. Experiment to see what helps you. 

• Plenty of rest on your EASY days. 

• Volume should be 15% less than your max by about Week 20. 

• Starting in Week 21-22, weight room work will shift towards maintenance and not growth. Save the energy for the hard track workouts. 

• Keep experimenting with 10K-18K time trials at goal pace. 2 x 9K with a 60 second rest is another approach. Just get your body used to the race pace.

• You have about 6 miles per week at AT / Tempo pace. 3-4 miles at VO2 Max pace. With all your different workouts, you may have another 12-17 miles per week at HM pace. If you are hitting 75-85 miles per week, that means about 1/3 of these miles are quality paces.

  • If you are dragging emotionally and physically, cut your Tempo pace miles down to about 4. If that doesn’t work, then cut your HM pace work down to about 8-12 miles per week. Learn how your body is responding and learn to identify signs of burnout.

• Then, plenty of slow stuff to aid in recovery.

• Race Day: You do not have to start out slow, but don’t start out faster than race pace. Run your race plan through 15K. At that point, speed up if you’ve got the ability to carry it until the end.

  • Mental Discipline: Read this article, by Olympic Medalist - Lorraine Moller, to prepare yourself for all the nonsense that can go through your mind and derail your goals in a longer race. It happens to EVERYONE!

The Volume (discussed in the middle of this web page) and the Intensities (discussed on the bottom half) are merely EXAMPLES to help uncoached athletes or new coaches to consider training and workout ideas. We make adjustments weekly and our primary goal is to make sure the athlete is confident mentally to race. That confidence comes through challenging workouts and prep races.