- Level
- Advanced
- Length
- 12 weeks
- Sessions
- 5 per week
- Session time
- 30-110 min
- Equipment
- Running shoes, a GPS watch or app
This plan is for runners who already have a solid base and want to run a strong half marathon, not just finish one. Over twelve weeks you'll run five days a week, with two harder sessions and a long run. The quality work moves from short intervals early on to longer tempo and race-pace efforts as race day nears. Weeks 4 and 8 are lighter to help you absorb training, and the final two weeks taper so you arrive fresh.
Who it's for
- Runners who run four or more days a week and have done so for at least three months
- People who can run 10K comfortably and have a recent 10K or 5K time to set paces from
- Previous half marathon finishers aiming to run faster or feel better
Before starting, you should be able to run 60 minutes continuously and handle a weekly workout. If not, start with the 10K builder.
Paces by effort
- Easy: conversational, most of your running
- Long run: easy, with some race-pace segments in later weeks
- Half marathon pace (HMP): the pace you expect to hold on race day; firm but controlled
- Tempo / threshold: a little faster than HMP; "comfortably hard," you can speak a few words
- Intervals: around 5K-10K effort; hard but repeatable
A recent race result plus an online pace calculator, or a running app that sets paces for you, can turn these efforts into numbers. Adjust for heat, hills and wind by running to effort.
Weekly schedule
| Week | Tue (quality) | Wed | Thu (tempo/HMP) | Sat | Sun (long run) |
|---|---|---|---|---|---|
| 1 | 6 x 800 m at 10K effort, 2 min jog | 40 min easy | 2 x 10 min tempo, 3 min jog | 35 min easy + strides | 70 min easy |
| 2 | 8 x 2 min at 5K effort, 1 min jog | 40 min easy | 3 x 8 min tempo, 2 min jog | 35 min easy + strides | 80 min easy |
| 3 | 5 x 1 km at 10K effort, 2 min jog | 45 min easy | 25 min continuous tempo | 40 min easy + strides | 85 min easy |
| 4 (lighter) | 6 x 1 min fast, 2 min jog | 35 min easy | 2 x 8 min tempo | 30 min easy | 65 min easy |
| 5 | 4 x 1.6 km at 10K effort, 2 min jog | 45 min easy | 2 x 15 min at HMP, 3 min jog | 40 min easy + strides | 90 min easy |
| 6 | 10 x 400 m at 5K effort, 90 sec jog | 45 min easy | 30 min tempo | 40 min easy + strides | 95 min, last 15 at HMP |
| 7 | 3 x 2 km at 10K effort, 3 min jog | 50 min easy | 3 x 12 min at HMP, 2 min jog | 40 min easy + strides | 100 min easy |
| 8 (lighter) | 6 x 2 min at 5K effort | 35 min easy | 20 min tempo | 30 min easy | 75 min easy |
| 9 | 5 x 1.6 km at 10K effort, 2 min jog | 50 min easy | 2 x 20 min at HMP, 3 min jog | 40 min easy + strides | 105 min, last 25 at HMP |
| 10 | 6 x 1 km at 10K effort, 90 sec jog | 50 min easy | 35 min tempo | 40 min easy + strides | 110 min easy |
| 11 (taper) | 5 x 1 km at 10K effort | 40 min easy | 2 x 12 min at HMP | 30 min easy | 75 min, middle 20 at HMP |
| 12 (race) | 4 x 3 min at HMP | 30 min easy | 20 min easy + 4 strides | Rest or 15 min jog | Half marathon |
Monday and Friday are rest or easy cross-training days. Quality sessions include a 10-15 minute warm-up and 10 minute cool-down not shown in the table.
The key sessions
Interval days (Tuesday) build speed and efficiency. Keep reps even; if you're more than a few seconds slower than your first rep, finish the session at easy effort.
Tempo and race-pace days (Thursday) are the heart of half marathon training. Tempo work raises the pace you can sustain; HMP sessions teach you exactly what race day should feel like.
Long runs (Sunday) build endurance. Early long runs stay easy throughout. From week 6, some finish with race-pace segments; start them only if the first part felt comfortable.
Warm-up
Before quality sessions: 10-15 minutes of easy running, dynamic drills (leg swings, A-skips, butt kicks, walking lunges) and 3-4 strides. For easy runs, start gently for the first 5-10 minutes.
Cool-down
Ten minutes of easy jogging after quality sessions, then 5 minutes of walking and gentle stretching or the Daily 10 from our yoga and mobility for runners plan.
Fueling and hydration
On runs over 75 minutes, practice taking fluids and carbohydrate every 30-45 minutes, using what you'll use on race day. Don't try new foods, drinks or gels on race day. In hot weather, consider electrolytes; our guide to reading electrolyte mix labels explains what's on the packet. Ask a registered dietitian if you have specific needs.
Progression rules
- Easy means easy. If you can't recover between quality sessions, slow down the easy runs before cutting workouts.
- Never make up missed workouts. Missed a week? Repeat the previous week before continuing. Missed two or more? Talk to a coach about adjusting your goal.
- Long runs grow 5-10 minutes a week with lighter weeks 4 and 8.
- Pain rule: stop and rest if you feel sharp, localized pain or anything that changes your gait. See a professional if it persists beyond a few days.
How to scale it
Less volume: run four days by dropping Saturday, cap long runs at 95 minutes, and make one of the two quality sessions easy in any week you feel run-down.
More volume: add a sixth easy run of 30-40 minutes, extend Wednesday runs to 60 minutes, or add 10 minutes of easy running after Tuesday sessions. Only add volume if the plan feels manageable after week 4.
Race day pacing
Start the first 3 kilometers a few seconds slower than goal pace. Settle into HMP through the middle, and if you feel strong at 15-16 kilometers, gradually pick it up. Most runners have their best races with even or slightly faster second halves.
Common mistakes
- Racing the long runs. Long runs should leave you tired but able to run again the next day.
- Skipping the lighter weeks. Weeks 4 and 8 help you absorb training; trust them.
- Trying new things on race day. Shoes, socks, breakfast, gels: all tried and tested in training.
FAQ
Can I race a 10K during the plan?
Yes. Replace the week 6 or week 9 Thursday session with a 10K race, then make the following Tuesday an easy run.
How should I adjust for hills or heat?
Run to effort, not pace. Hot or hilly conditions make every pace harder, so slow down to keep the effort level right.
Should I do strength training too?
Yes, two short sessions a week on easy days are helpful for many runners. Our hybrid run and strength program shows how to fit them in.
What if I want personalised paces?
A running app can set paces from your results and goal date, and a remote coach can adapt the plan around life and niggles. See the options below.
How long should I recover after the race?
Take a few days of rest or walking, then easy running for a week before any hard sessions.
Apps and gear that fit this program
You can follow this plan with nothing but a timer. If you would rather have guided audio, classes, a coach or equipment, these work well with it. We list facts from each brand, not ratings, and we haven’t hands-on tested them.
Runna
Running coaching appPersonalised running plans from a first 5K to a marathon, with guided runs on your phone or watch. Runna is owned by Strava.
Future
1:1 remote coachingA human coach writes and adjusts your training each week and checks in through the app. Useful when a plan needs to fit around injuries, races or a busy schedule.
Brand details checked Oct 17, 2026 on official pages. Prices and features change; confirm on the brand’s site.
Guides to read alongside
About this program
Still Stride programs are general training templates written by our team from widely used coaching principles (gradual progression, easy-hard balance, planned rest). They aren’t personalised and they make no promise of a particular result. Adjust them to how you feel, and ask a qualified coach, physical therapist or doctor if you have questions about your own health. How we work.