Sample plan · Half Marathon · 12 weeks

Half marathon training plan with 3 run days a week

Three runs a week is enough for a good half marathon when each one counts. This plan has a quality run, a tempo or steady run and a long run every week, with swimming or the elliptical on two other days for extra aerobic time without the impact. It starts from 12 miles a week for a runner who has done a half before.

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This plan at a glance

Runner: 40, finished it once or twice
Goal: Finish strong
Recent race: 10K in 55:00
Running now: 12 mi a week, longest run 6 mi
Schedule: 3 run days, long run on Sat, plus swim and elliptical cross-training
Volume: 12 to 24.5 mi a week (ceiling 25), longest run 13 mi
Lighter weeks: 2 cutback weeks, 2-week taper

Dates assume a start on Monday 9 November 2026 with no race date, so the plan ends with a goal run. Your own plan starts the Monday after you build it, and with a race date it counts back from race day.

This plan is general guidance, not medical advice. Check with a doctor before starting a new training program, and stop and get help if something hurts or feels wrong.

Goal run · Saturday 30 January 2027

Goal run: 13.1 mi at the effort you would race a Half Marathon (13.1 mi) at. There is no race on the calendar, so this is your test.

How we built it

The assumptions behind this plan.

With 3 run days and cross-training on, the plan uses three key runs (intervals, tempo or race pace, and the long run) plus easy cross-training on the other days you can train.
Training paces come from your 10k in 55:00, which projects to about 2:02:16 for the Half Marathon.
Weekly volume peaks at 24.5 mi in week 10, at your ceiling.

Paces

Based on	10k in 55:00
Easy	11:19–12:43 /mi
Long run	10:44–11:55 /mi
Marathon pace	9:56 /mi
Half-marathon pace	9:20 /mi
Threshold (tempo)	8:54 /mi
Interval	8:05 /mi
Repetition	7:44 /mi
Projected half marathon	2:02:16
Projected marathon	4:20:24
Race target pace	9:20 /mi
Race target time	2:02:16

Overview

Weekly training volume in mi. Tap a bar to jump to that week.

1 2 3 4 5 6 7 8 9 10 11 12

Base
Build
Peak
Taper
Cutback week

Week by week

Tap a day for the full session.

Week 1

base 12 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Easy run · 3.5 mi

Easy 3.5 mi (11:19–12:43 /mi; conversational, RPE 3–4).

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Thu · Easy run · 2.5 mi

Easy 2.5 mi (11:19–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 6 mi

Long run 6 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5).

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 2

base 14 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Easy run · 4 mi

Easy 4 mi (11:19–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Thu · Easy run · 3 mi

Easy 3 mi (11:19–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 7 mi

Long run 7 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5).

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 3

base 16 mi

Base: easy aerobic running and a steady long run. Strides keep your legs quick.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Easy run · 5 mi

Easy 5 mi (11:19–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Thu · Easy run · 3 mi

Easy 3 mi (11:19–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 8 mi

Long run 8 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5).

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 4

base cutback 12.5 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Easy run · 3.5 mi

Easy 3.5 mi (11:19–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.

Wed · Cross-training · 55 min

Swim 55 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Thu · Easy run · 3.5 mi

Easy 3.5 mi (11:19–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 5.5 mi

Long run 5.5 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5).

Sun · Cross-training · 35 min

Elliptical 35 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 5

build 17.5 mi

Build: quality sessions start and the long run keeps growing.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Intervals · 4.5 mi

Intervals 4.5 mi: warm up 1.5 mi easy, then 4 × 600 m at interval pace, 3:01 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 4 mi

Tempo 4 mi: warm up 1.5 mi easy, then 1.5 mi continuous at threshold (8:54 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 9 mi

Long run 9 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than half-marathon pace). One of your three key runs.

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 6

build 19.5 mi

Build: quality sessions start and the long run keeps growing.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Intervals · 5 mi

Intervals 5 mi: warm up 1.5 mi easy, then 7 × 400 m at interval pace, 2:01 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 4.5 mi

Tempo 4.5 mi: warm up 1.5 mi easy, then 2 × 1 mi at threshold (8:54 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 10 mi

Long run 10 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than half-marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 7

build 21.5 mi

Build: quality sessions start and the long run keeps growing.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Intervals · 5 mi

Intervals 5 mi: warm up 1.5 mi easy, then 3 × 1000 m at interval pace, 5:01 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 5.5 mi

Tempo 5.5 mi: warm up 1.5 mi easy, then 2.5 mi continuous at threshold (8:54 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1.5 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 11 mi

Long run 11 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than half-marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 8

peak cutback 16.5 mi

Cutback week: volume drops so the last block can sink in. Keep everything relaxed.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Easy run · 4.5 mi

Easy 4.5 mi (11:19–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Wed · Cross-training · 55 min

Swim 55 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Thu · Easy run · 4.5 mi

Easy 4.5 mi (11:19–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 7.5 mi

Long run 7.5 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5).

Sun · Cross-training · 35 min

Elliptical 35 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 9

peak 23.5 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Intervals · 5.5 mi

Intervals 5.5 mi: warm up 1.5 mi easy, then 3 × 1000 m at interval pace, 5:01 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1.5 mi easy.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Tempo · 6 mi

Tempo 6 mi: warm up 1.5 mi easy, then 3 × 1 mi at threshold (8:54 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 12 mi

Long run 12 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than half-marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 10

peak 24.5 mi

Peak: the biggest weeks, with race-specific work and the longest long runs.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Intervals · 5.5 mi

Intervals 5.5 mi: warm up 1.5 mi easy, then 3 × 1200 m at interval pace, 6:02 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1.5 mi easy.

Wed · Cross-training · 60 min

Swim 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.

Thu · Race pace · 6 mi

Race pace 6 mi: warm up 1.5 mi easy, then 3.5 mi continuous at half-marathon pace (9:20 /mi; half-marathon effort: strong but sustainable, RPE 7). Lock into the rhythm you will race at; cool down about 1 mi easy.

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 13 mi

Long run 13 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5), with the last third steady (just slower than half-marathon pace). One of your three key runs. Carry fluids and take fuel every 30–45 min, as you will on race day.

Sun · Cross-training · 60 min

Elliptical 60 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 11

taper 17 mi

Taper: volume comes down, a little intensity stays so you feel sharp.

Mon · Rest

Rest. A walk or some stretching is fine.

Tue · Easy run · 4.5 mi

Easy 4.5 mi (11:19–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.

Wed · Cross-training · 45 min

Swim 45 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running.

Thu · Easy run · 4 mi

Easy 4 mi (11:19–12:43 /mi; conversational, RPE 3–4).

Fri · Rest

Rest. A walk or some stretching is fine.

Sat · Long run · 8.5 mi

Long run 8.5 mi (10:44–11:55 /mi; relaxed and steady, RPE 4–5).

Sun · Cross-training · 25 min

Elliptical 25 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. The day after the long run: keep it gentle so it helps you recover.

Week 12

taper 7.5 mi

Race week: very little running, plenty of sleep, and carbohydrate in the last two days.

Mon · Cross-training · 30 min

Swim 30 min, easy aerobic (conversational, RPE 3–4): endurance without the pounding of running. Keep it short and very easy: it loosens the legs, nothing more.

Tue · Rest

Rest. A walk or some stretching is fine.

Wed · Race pace · 4.5 mi

Race pace 4.5 mi: warm up 1 mi easy, then 2 × 1 mi at half-marathon pace (9:20 /mi; half-marathon effort: strong but sustainable, RPE 7), 2 min easy jog between; cool down about 1.5 mi easy. Short and sharp: you should finish feeling you could do much more.

Thu · Easy run · 3 mi

Easy 3 mi (11:19–12:43 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.

Fri · Rest

Rest. Lay out your kit, eat a carbohydrate-rich dinner, sleep early.

Sat · Race · 13.1 mi

Goal run: 13.1 mi at the effort you would race a Half Marathon (13.1 mi) at. There is no race on the calendar, so this is your test.

Sun · Rest

Recovery: rest, walk, eat well. No running for a few days.

● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.

Questions about this plan

Is three days a week enough for a half marathon?

Yes, for most runners with a little base. The long run in this plan grows to 13 mi and running peaks at 24.5 mi a week, with the cross-training adding aerobic work on top.

What do I do on the cross-training days?

Easy to moderate sessions of 30 minutes or more: swimming, the elliptical, cycling or rowing. They should leave you fresher, not more tired, for the next run.

Can I add a fourth run later?

Build a new plan with four run days and it switches to a conventional structure. Your current plan is kept at its own link.

What about strength training?

One short session a week goes on an easy day, never the day before the long run.

Make it yours

Start from these answers and change your mileage, run days, long-run day, race date or anything else. Your plan gets its own private link.

Build your own plan from these answers