Half marathon training plan
Long enough to respect, short enough to race well. We build your half marathon around three things: steady easy running, one quality session, and a long run that grows.
How to train for a half marathon
A half marathon is 21.1 km. If you can run 10K comfortably, you have the base to start a half marathon block.
Most of the work is easy running. The long run on Saturday builds endurance; the Wednesday track builds speed you can hold. Your plan adds the right amount of each, week by week.
How it works with the club
- 1
Take the quiz
Four questions point you to the right goal page and sessions.
- 2
Come on Monday
The Open Run is open to everyone: download the app and check in.
- 3
Get your plan
Members get a plan for their goal race, with club sessions built in.
- 4
Train with the crew
Wednesday track, Saturday long run, and race day as a team.
The club sessions you would come to
Monday · 6:30 pm
Open Run
Al Hussein Sports City track
An easy social run to start the week.
Wednesday · 6:30 pm
Quality Session · members
Al Hussein Sports City track
Intervals and tempo work at half marathon effort and faster.
Saturday · 6:30 am
Long Run · members
Dabouq
The long run, growing towards race distance.
What a typical week looks like
- Monday
- Easy Open Run
- Wednesday
- Track: for example 5 to 8 × 1 km with short rests
- Thursday or Friday
- Easy run on your own
- Saturday
- Long run, for example 14 to 20 km in the main weeks
- Other days
- Rest and strength
An example week, not your plan. Your coach sets the real numbers from where you are now.
Questions
How many weeks do I need?
It depends on your running now. Tell us your race date and your coach will set the length of your block.
Can I train for a time goal?
Yes. Use the pace calculator to see the pace your goal needs, then your plan builds towards it.
Do I need to run every day?
No. Three or four runs a week is enough for most people training for a half.
From the journal
Tempo runs explained
A tempo run is steady running at a comfortably hard effort. Here is how it feels, how long to do it and where it fits.
Training for your first half marathon
A plain plan for your first 21.1 km, from how many weeks to give it to what to do on race morning.
Race-day checklist: from 10K to marathon
What to do the week before, the night before and on the day, whatever distance you are racing.