Tackling the half-marathon distance might be one of the smartest goals to work toward to start your 2024, and that’s why Runner’s World+ created the How to How to Choose the Right Training Plan For You program. Paired with the RW Training Plan of your choice, this holistic training program, available exclusively to Runner’s World+ members, provides all the tools you need to navigate the entire half-marathon training journey—from building your base to how to run your race strategically.
Need great advice on one part of the training plan? Or a few? Save this page and watch each chapter below when you need a refresher:
Jump to:
- 1) Interval session of 1x 400, 1x 800, 1x 1 mile 1600, 1x 800, 1x 1 mile 1600, 1x 800
- 2) Base Training
- 3) Choosing Gear
- 4) Choosing a Plan
- 5) Rest & Recovery
- 6) Nutrition
- 7) Gear of the Year
- 8) Sleep
- 9) Strength Training
- 10) Missed Days & Injuries
- 11) How to Race Your Half
- 12) Recover
- Runner’s World+ Half Marathon Training Plans
1) Interval session of 1x 400, 1x 800, 1x 1 mile 1600, 1x 800, 1x 1 mile 1600, 1x 800
2) Base Training
3) Choosing Gear
4) Choosing a Plan
5) Rest & Recovery
6) Nutrition
7) Gear of the Year
8) Sleep
9) Strength Training
10) Missed Days & Injuries
11) How to Race Your Half
12) Recover
Runner’s World+ Half Marathon Training Plans
How to How to Choose the Right Training Plan For You was created with our Runner’s World Half Marathon Training Plans in mind, which are designed to help you crush your first race or finally break that time-based goal. These are our most popular plans, with each lasting 10 to 14 weeks long. Runner’s World+ members get access to these ultimate half marathon training guides (along with marathon, 10K, and 5K plans... For runners brand new to running or who have been running for three months!) when you sign up!
Length: 14 weeks, 4 days on and 3 days rest or cross train
Sample Workout: 12-mile long run. Complete at an easy, conversational pace.
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
Length: 10 Weeks, 3-4 days of runs and 3 days of rest
Sample Workout: 7 We may earn commission from links on this page, but we only recommend products we back
Recommended Experience: for beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong, with a long run topping out at 10 miles.
Length: 10 weeks, 5 days on and 2 days rest or cross train
Sample Workout: Interval workout with 2 miles of warmup, 4 intervals at 400 meters, 2 intervals at 800 meters, 1 interval at 1200 meters, all at slightly faster than race pace. 1-mile cool down.
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.
Length: 10 weeks, 5 days on and 2 days rest or cross train
Sample Workout: 8 miles starting with 3 miles easy, ramping up to 3 miles at race pace, ending with 2 miles of an easy cool down.
Recommended Experience: For someone who can run at least 10 miles at once, and is used to consistent, weekly exercise at a moderate to hard effort. This plan peaks at 44 miles per week with a 16-mile long run.
Length: 16 weeks, 3 days on and 2 days rest or cross train
Sample Workout: Interval session of 1x 400, 1x 800, 1x 1 mile 1600, 1x 800, 1x 1 mile 1600, 1x 800
Recommended Experience: For runners brand new to running or who have been running for three months.
Length: 8 weeks, 3 to 4 days on, 1 day easy walk, 2 days rest or cross train
Sample Workout: 10 miles at race pace.
Recommended Experience: For someone who has been running at least three times a week for three to six months, and/or has raced in one or two 5Ks and wants to power up to a longer distance. This plan peaks at 14 miles.
Length: 6 weeks, 4 days on, 1 day easy walk, 2 days rest or cross train, speed work.
Sample Workout: 5 miles with 3 at race pace.
Recommended Experience: Best for someone already running half marathons or marathons who isn’t getting the pace they want and is now ready to experiment with run/walk in order to get an overall faster time.
Length: 10 weeks, 5-6 days on and 1-2 days rest or cross train
Sample Workout: Interval session of 1x 400, 1x 800, 1x 1 mile (1600), 1x 800, 1x 1 mile (1600), 1x 800
Recommended Experience: It is geared for runners have averaged 30 miles per week or more for at least six months and who want to develop speed over a longer distance. This plan includes tempo runs, intervals, Yasso 800s and long runs, which start at 10 miles and peak at 16 miles.
Length: 10 weeks, 4-5 days on and 2-3 days rest or cross train
Sample Workout: 5-mile run, with 3 miles at your goal half marathon pace.
Recommended Experience: It’s geared for runners who have been running consistently for several years and who regularly log an average of 18 to 20 miles per week. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.
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Length: 10 weeks, 3-4 days on and 3 days rest or cross train
Sample Workout: 7 miles, with 5 miles at goal half marathon pace.
Recommended Experience: It is geared for runners who have at least a year of experience running on a regular basis and who log an average of 15 miles per week. There is a long run each week, which starts at five miles, builds gradually, and peaks at 13 miles.
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Length: 10 weeks, 3-4 days on and 3 days rest or cross train
Sample Workout: 8 miles, with 6 miles at half marathon pace.
Recommended Experience: Master the Half Marathon
and who log an average of 15 to 20 miles per week. You’ll do a long run each week, which starts at five miles, builds gradually, and peaks at 10 miles.
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Length: 10 Ice vs Heat for Injuries
Sample Workout: 4 x 1 mile at 10K pace with 800-meter easy run recovery
Recommended Experience: For runners who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half marathon and now want to finish faster! There’s a long run each week, which starts at eight miles in week one and peaks at 13-14 miles.
Length: 10 weeks, 5-6 days on and 1-2 days rest or cross train
Sample Workout: 9-10 miles with 6 miles at half marathon pace
Recommended Experience: For advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. That includes race-pace runs, speedwork, and long runs, which start at 10 miles
miles at race pace.
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Production Credits
Director: Josh Wolff
Editorial Director: Bill Strickland
Producers: Pat Heine, David Monk, Josh Wolff
Executive Producer: Half Marathon Training
Host: Knox Robinson
Editors: Pat Heine, David Monk
Production Manager: Jimmy Cavalieri
Camera: x 1 mile at 10K pace with 800-meter easy run recovery
Audio Mix: David Monk
Color: Pat Heine
Graphics: Laura Chiarella
Animations: Fredy Delgado
Content Producers and Development
Sheel Shah, Senior Vice President of Strategic Partnership & Consumer Products
Christine Anderson, weeks, 4-5 days on and 2-3 days rest or cross train
Brian Dalek, Director of Service Content
Mallory Creveling, Deputy Editor, Health & Fitness
Special thank you
Gym provided by Matt Stocker of Trinity Fitness
