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Bring on the Challenge with this Half Marathon Training Plan

This plan is the perfect way to build aerobic capacity but still challenge yourself from a speed perspective.

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Half marathon training has a lot of similarities to marathon training, because it’s still a highly aerobic event, says coach and Olympic Trials finalist Rebeka Stowe. This time, though, “you’re going to be doing a touch more lactate threshold work—working at 90 to 92 percent of your max effort—because it’s important to train your body to process waste efficiently,” she says. This plan is the perfect way to build aerobic capacity but still challenge yourself from a speed perspective. You’ll find the PDF below and a table below that for easy reading.

10-Week Half Marathon Training Plan

Ten-week half marathon training plan

Download the PDF

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
PT / Endurance Focused Lift 30 min or OFF 6-8 x 400m @ HM-10K [half marathon to 10K pace] w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 75 - 90 min 30 min or OFF
PT / Endurance Focused Lift 30 min or OFF 4-6 x 800m @ HM w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 75 - 90 min 30 min or OFF
PT / Endurance Focused Lift 30 min or OFF 3-5 x 1 mile @ M-HM w/ 1 min walk recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 75 - 90 min 30 min or OFF
PT / Endurance Focused Lift 30 min or OFF 45 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 10 miles 30 min or OFF
PT / Endurance Focused Lift 30 - 40 min or OFF 10 - 12 x 45 sec hill w/ jog down recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 12 miles 30 - 40 min of OFF
PT / Endurance Focused Lift 30 - 40 min or OFF 25-35 min Continuous @ M PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 14 miles 30 - 40 min of OFF
PT / Endurance Focused Lift 30 - 45 min or OFF 8 -10 x 60 sec hill w/ jog down recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 12 miles 30 - 45 min of OFF
PT / Endurance Focused Lift 30 - 45 min or OFF 45 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 10 miles 30 - 45 min of OFF
PT / Endurance Focused Lift 30 - 40 min or OFF 8-10 x 400m @ 10K-5K w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8 miles 30 - 40 min or OFF
PT / Endurance Focused Lift 30 - 40 min or OFF 3- 4 x 5 min @ HM w/ 1 min PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 13.1 miles 30 min or OFF

Want more? Check out the Complete 2022 Training Plan Pack