Training for a half marathon is a thrilling journey, and it’s a distance that provides a good challenge while still being achievable for many runners. Whether you’re transitioning from a 10k or just looking for a structured plan, a solid 13-week training schedule is an excellent way to ensure you’re physically prepared for race day.
The 10K to Half Marathon training plan is designed to gradually build your endurance and speed, combining different types of runs and workouts throughout the week. The plan includes cross-training, distance runs, tempo runs, strides, and long runs, helping you develop the necessary strength, stamina, and speed needed to complete your half marathon with confidence.
By following this plan, you’ll be gradually increasing your mileage each week, all while working on speed and maintaining a healthy balance between effort and recovery. The rest days are critical to help your body recover and avoid injury, and cross-training will help you build cardiovascular fitness without the impact of running.
Why a 13-Week Training Plan?
The 13-week period is an ideal length for half marathon training, allowing you enough time to gradually build up your mileage without overloading your body. It also provides enough time to incorporate speed work, tempo runs, and long runs. By the time you reach race day, you’ll be well-prepared for the challenges that come with running 13.1 miles.
Each week is carefully structured to ensure gradual progress, with rest days strategically placed to allow for proper recovery. The cross-training days will also help prevent burnout and maintain overall fitness.
Training Plan Overview
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Cross Train 40-45m | 6x1000m 5k/200m jog | Run 4mi | Rest | 3x7min tempo/90s rest | Rest/30min CT/4-5mi easy + strides | Long Run 6mi |
| 2 | Cross Train 40-45m | 1600m 5k/200m jog + 4x800m 5k/200m jog | Run 4mi | Rest | 2x10min tempo/90s rest | Rest/30min CT/4-5mi easy + strides | Long Run 7mi |
| 3 | Cross Train 45m | 4x800m 5k/200m jog + 4x400m 5k/200m jog | Run 4mi | Rest | 20min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 7mi |
| 4 | Cross Train 45m | 6x1000m 5k/200m jog | Run 5mi | Rest | 25min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 8mi |
| 5 | Cross Train 45m | 3-4x1600m 5k/400m jog | Run 5mi | Rest | 25min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 9mi |
| 6 | Cross Train 45-60m | 5x1200m 5k/200m jog | Run 6mi | Rest | 30min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 10mi |
| 7 | Cross Train 45-60m | 6-8x600m 5k/200m jog | Run 7mi | Rest | 30min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 11mi |
| 8 | Cross Train 45-60m | 10x400m mile/200m jog | Run 7mi | Rest | 30min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 12mi |
| 9 | Cross Train 45-60m | 6x1000m 5k/200m jog | Run 7mi | Rest | 40min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 7mi |
| 10 | Cross Train 45-60m | 8x800m 5k/200m jog | Run 7mi | Rest | 25min tempo | Rest/30min CT/4-5mi easy + strides | Long Run 7mi |
| 11 | Cross Train 30-45m | 4x800m HM/200m jog | Run 4-5mi | Rest | 20min easy + 4x75m | Rest | Half Marathon! |
This plan consists of several types of runs, each serving a specific purpose:
- Cross Training: Non-impact exercises like cycling, swimming, or yoga to improve cardiovascular fitness and reduce the risk of injury.
- Distance Runs: Comfortable-paced runs designed to build endurance.
- Tempo Runs: Faster-paced runs that help improve your overall speed and running efficiency.
- Strides: Short bursts of faster running to improve your running form and speed.
- Long Runs: These runs are progressively longer and help build endurance, preparing you for the half marathon distance.
Here’s a breakdown of each week:
Week 1
- Monday: Cross Training (40–45 min)
- Tuesday: 6 x 1000m (5k pace) / 200m jog
- Wednesday: Distance Run (4 miles)
- Thursday: Rest Day
- Friday: 3 x 7 min (tempo pace) with 90 sec rest
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (6 miles)
In Week 1, the focus is on establishing a solid foundation with moderate cross-training and shorter distance runs. You’ll begin to incorporate tempo work and strides, with a manageable long run on Sunday.
Week 2
- Monday: Cross Training (40–45 min)
- Tuesday: 1 x 1600m (5k pace) / 200m jog + 4 x 800m (5k pace) / 200m jog
- Wednesday: Distance Run (4 miles)
- Thursday: Rest Day
- Friday: 2 x 10 min (tempo pace) with 90 sec rest
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (7 miles)
Week 2 builds on your endurance and introduces longer interval workouts. The long run increases to 7 miles to begin building the necessary stamina for longer distances.
Week 3
- Monday: Cross Training (45 min)
- Tuesday: 4 x 800m (5k pace) / 200m jog + 4 x 400m (5k pace) / 200m jog
- Wednesday: Distance Run (4 miles)
- Thursday: Rest Day
- Friday: 20 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (7 miles)
In Week 3, you’re continuing to build endurance and speed with increased tempo work. The long run stays at 7 miles but with a focus on maintaining a steady pace throughout.
Week 4
- Monday: Cross Training (45 min)
- Tuesday: 6 x 1000m (5k pace) / 200m jog
- Wednesday: Distance Run (5 miles)
- Thursday: Rest Day
- Friday: 25 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (8 miles)
Week 4 sees further progression with the introduction of 1000m intervals and an 8-mile long run. The emphasis continues to be on endurance while maintaining an active recovery.
Week 5
- Monday: Cross Training (45 min)
- Tuesday: 3-4 x 1600m (5k pace) / 400m jog
- Wednesday: Distance Run (5 miles)
- Thursday: Rest Day
- Friday: 25 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (9 miles)
Week 5 increases the long run to 9 miles. The 1600m intervals challenge your speed and endurance further, while cross-training helps to prevent overtraining and maintain cardiovascular fitness.
Week 6
- Monday: Cross Training (45–60 min)
- Tuesday: 5 x 1200m (5k pace) / 200m jog
- Wednesday: Distance Run (6 miles)
- Thursday: Rest Day
- Friday: 30 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (10 miles)
In Week 6, the long run increases to 10 miles, and the intervals get longer, helping you continue to build both speed and stamina. Tempo runs and strides are integral for sharpening your race pace.
Week 7
- Monday: Cross Training (45–60 min)
- Tuesday: 6-8 x 600m (5k pace) / 200m jog
- Wednesday: Distance Run (7 miles)
- Thursday: Rest Day
- Friday: 30 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (11 miles)
Week 7 continues the increase in mileage, with the long run now reaching 11 miles. The shorter intervals help maintain your speed while allowing for endurance-building long runs.
Week 8
- Monday: Cross Training (45–60 min)
- Tuesday: 10 x 400m (mile pace) / 200m jog
- Wednesday: Distance Run (7 miles)
- Thursday: Rest Day
- Friday: 30 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (12 miles)
At this point, your body is becoming accustomed to long runs. The 12-mile run on Sunday prepares you for the distance of the half marathon, while speed work continues to challenge your ability to run faster over shorter distances.
Week 9
- Monday: Cross Training (45–60 min)
- Tuesday: 6 x 1000m (5k pace) / 200m jog
- Wednesday: Distance Run (7 miles)
- Thursday: Rest Day
- Friday: 40 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (7 miles)
Week 9 starts to taper slightly with the long run reducing back to 7 miles, allowing your body to recover from the earlier, longer distances. The focus is now on sharpening your pace.
Week 10
- Monday: Cross Training (45–60 min)
- Tuesday: 8 x 800m (5k pace) / 200m jog
- Wednesday: Distance Run (7 miles)
- Thursday: Rest Day
- Friday: 25 min (tempo pace)
- Saturday: Rest or 30 min cross training or 4-5 miles (easy pace) + 4 x 75m strides
- Sunday: Long Run (7 miles)
The weekly structure stays similar, but the focus shifts to maintaining fitness as the race approaches. This prepares you to hit your peak performance during race day.
Week 11
- Monday: Cross Training (30–45 min)
- Tuesday: 4 x 800m (half marathon pace) / 200m jog
- Wednesday: Distance Run (4-5 miles)
- Thursday: Rest Day
- Friday: 20 min easy run with 4 x 75m strides
- Saturday: Rest Day
- Sunday: Half Marathon!
Week 11 is the final push before race day. The long run is replaced by the race itself, and you’ll be tapering the rest of the week to ensure you’re well-rested.
This 13-week 10K to Half Marathon training plan provides an excellent balance of endurance, speed, and recovery, gradually preparing you for race day. Each week is carefully structured to build upon the previous one, ensuring you stay on track and make steady progress. Cross-training days help maintain overall fitness, while the long runs build the stamina needed for the half marathon distance.