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Half marathon training plan PDF

Download a free half marathon training plan PDF + CSV: choose 10–20 weeks, optionally add a race date, and get a printable week-by-week summary.

Last updated/Mar 20, 2026, 02:10 PM
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Tool

Inputs → outputs

This page is intentionally practical: get numbers first, then read the how-to.

Inputs

  • • Plan length (weeks)
  • • Race date (YYYY-MM-DD) (optional)

Outputs

  • • Printable PDF
  • • Editable CSV (spreadsheet)
  • • Recommended start date

Export

Print or share the tool

Useful outputs beat generic SEO copy. Print a PDF or share this page before race week.

Tip: print or save as PDF for race week.

Example presets

Prefill with a realistic scenario

Pick an example to prefill the calculator, then tweak inputs for your own training week.

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Quick answers

The 60-second version

Snippet-ready answers to common questions. Use the calculator above for the numbers.

Is this a day-by-day half marathon plan PDF?
It’s a week-by-week plan summary you can print (PDF) or edit (CSV). For day-by-day scheduling and adaptations, use the plan pages and app coaching.
What if I can only run 3 days per week?
You can still train for a half. Use the 3-day variant inside the plan cluster pages and keep intensity controlled so the long run stays repeatable.
Is this free?
Yes — download the PDF/CSV and use it as a planning map. The app adds adaptation and decision support when life happens.

Assumptions

What this tool assumes

  • • This is a week-by-week plan summary (not a day-by-day calendar).
  • • If you provide a race date, we calculate a recommended start date for planning.

Limitations

What can break it

  • • Does not adjust for injury history, medical conditions, or major life constraints.
  • • If you’re new or returning, use run/walk on easy runs to protect durability.

Related

Use this with a plan

12-week half marathon plan
Open plan
16-week half marathon plan
Open plan
20-week half marathon plan
Open plan
Marathon race directory (example athlete guides)
Open race guide
Berlin Marathon athlete guide (example)
Open race guide
Sub-2 half marathon plan (decision rules)
Open guide
Run/walk plan rules (applies to half too)
Open guide

Coaching beta

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Join the 26weeks.ai TestFlight beta for adaptive coaching, recovery-aware adjustments, and race-week reminders.

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FAQs

Is this a day-by-day half marathon plan PDF?

It’s a week-by-week plan summary you can print (PDF) or edit (CSV). For day-by-day scheduling and adaptations, use the plan pages and app coaching.

What if I can only run 3 days per week?

You can still train for a half. Use the 3-day variant inside the plan cluster pages and keep intensity controlled so the long run stays repeatable.

Is this free?

Yes — download the PDF/CSV and use it as a planning map. The app adds adaptation and decision support when life happens.

Keep going

12-Week Half Marathon Training Plan

A 12-week half marathon training plan with week-by-week structure, workouts, adaptation rules, and a pace calculator. Variations are included on one page.

16-Week Half Marathon Training Plan

A 16-week half marathon training plan with week-by-week structure, workouts, adaptation rules, and a pace calculator. Variations are included on one page.

20-Week Half Marathon Training Plan

A 20-week half marathon training plan with week-by-week structure, workouts, adaptation rules, and a pace calculator. Variations are included on one page.

Marathon Races (Directory + Athlete Guides)

Curated marathon race directory with athlete guides. Facts include sources, verification timestamps, and planning tools.

BMW Berlin Marathon 2026: date, registration, course, weather

Athlete guide for BMW Berlin Marathon 2026: date, location, climate context, training timeline, and pacing/fueling tools.

Sub-2 Half Marathon Training Plan (Decision Rules + Pace Table)

A practical sub-2 half guide: pace table, plan selection (10–20 weeks), and workouts that matter — built to keep easy days easy and quality controlled.

Sources