How long should a half marathon training plan be?

Twelve weeks from a base of three or four runs and a 5 mile long run. Sixteen if you are starting from less or chasing a specific time.

How far should my long run be for a half marathon?

11 to 14 miles at peak. Covering race distance in training is optional and going beyond it is unnecessary.

Should I do intervals or tempo for a half marathon?

Tempo, predominantly. The half sits close to threshold, so threshold volume is the main lever. Keep intervals every second or third week to stop the top end drifting.

How many days a week?

Four is enough for a first half or for sub-2. Five or six for sub-90, mostly to carry the extra easy volume that supports weekly threshold work.

Guide

How a half marathon block is built

The half marathon rewards a different emphasis from either the 10K or the marathon. It is run at close to threshold for well over an hour, which makes threshold volume the single most productive thing in the plan.

What makes the half distinct

The half is raced at roughly 92 to 94 percent of threshold pace. That is closer to threshold than any other common race distance, and it means the physiological quality that determines your time is almost exactly the one that threshold training develops.

The practical consequence: a half marathon block that is heavy on intervals and light on tempo produces a runner who races the 5K well and fades from 15K. Reverse the emphasis and the same runner runs several minutes faster.

The twelve to sixteen weeks

1
Base, weeks 1 to 4
Easy volume climbs. Long run from 6 to 10 miles. Strides twice a week. One light threshold session of 15 to 20 minutes from week two.
2
Build, weeks 5 to 10
Threshold volume becomes the centrepiece: 25 to 40 minutes a week, as 2 x 20, 4 x 10 or a continuous 30. One interval session every second or third week to hold the ceiling. Long run to 12 miles.
3
Specific, weeks 11 to 14
Goal-pace work arrives. 3 x 2 miles at race pace, or a long run finishing with 5 miles at goal. Longest run 13 to 14 miles. This is where the race pace stops feeling like a guess.
4
Taper, final 10 to 14 days
Volume down 40 to 50 percent. Keep one sharp session: 2 x 1 mile at race pace midweek. Two easy days before.

The mileage

First half marathon. 20 to 30 miles a week, four runs. Long run to 10 or 11.
Sub-2 hours. 25 to 35 miles a week across four or five runs.
Sub-90 minutes. 40 to 55 miles a week, five or six runs, with 30 to 40 minutes of threshold weekly.

Frequently asked

How long should a half marathon training plan be?: Twelve weeks from a base of three or four runs and a 5 mile long run. Sixteen if you are starting from less or chasing a specific time.
How far should my long run be for a half marathon?: 11 to 14 miles at peak. Covering race distance in training is optional and going beyond it is unnecessary.
Should I do intervals or tempo for a half marathon?: Tempo, predominantly. The half sits close to threshold, so threshold volume is the main lever. Keep intervals every second or third week to stop the top end drifting.
How many days a week?: Four is enough for a first half or for sub-2. Five or six for sub-90, mostly to carry the extra easy volume that supports weekly threshold work.

Stop reading. Start training.

This is the theory. Shed is the schedule.

Knowing what a threshold run is for does not tell you which Tuesday to run one, or how fast, or what to do when you miss it. Shed writes every session of your race block and adjusts it as you train. Ask it where a number came from and it will tell you.

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