Is this plan length right for you?
Twenty weeks is useful when schedule consistency needs as much attention as fitness. The first month should make training repeatable before specific pace work grows.
This plan is best for a runner building from modest frequency or returning after a manageable interruption. Before week one, confirm that the opening easy sessions can be repeated during an ordinary week. If that evidence is missing, choose the 16-week half marathon plan instead of compressing the opening phase.
Make the first decision before adding load
Use the first four weeks to confirm three reliable running slots and a long-run routine before adding another demand. Record completed sessions, effort, normal movement and next-day function. Progress one major variable at a time. If a session is missed, keep the next important workout only when recovery and timing support it; do not combine two hard sessions to catch up.
Protect easy frequency, long-run progression and recovery spacing. Reduce early pace work and optional cross-training before removing the work most specific to the goal. Use the training comeback planner for calculations, then keep the result subordinate to current training evidence.
The Physical Activity Guidelines support ability-aware progression, while the systematic review on strength and running describes average evidence rather than one mandatory exercise prescription. Neither source guarantees a finish time or makes this plan medical clearance. Stop for severe symptoms or pain that changes normal movement and seek appropriate care.
Quick links
- Half marathon training hub
- Running pace calculator
- Half marathon training plan PDF
- How to choose a marathon plan
- Taper week checklist
How to use this plan
Choose one weekly rhythm and follow it for 2 weeks before changing it. Keep easy runs easy so you can recover from the long run and one quality session.
Sample weekly schedules (3–6 days/week)
These are example templates. You can move days around, but keep this order: workout → recovery → long run.
3 days/week (minimum effective dose)
- Day 1: Easy run + 4–6 strides (optional)
- Day 2: Quality workout (controlled)
- Day 3: Long run (easy; practice fueling on longer days)
4 days/week (beginner-friendly)
- Day 1: Easy run + short strength
- Day 2: Quality workout (controlled)
- Day 3: Easy run (keep it truly easy)
- Day 4: Long run (easy; progress slowly)
5 days/week (balanced default)
- Day 1: Easy run
- Day 2: Quality workout
- Day 3: Easy run + short strength
- Day 4: Easy run (or steady when recovered)
- Day 5: Long run
6 days/week (advanced)
- Add one extra short recovery run (very easy).
- Keep the number of hard sessions the same; the extra day is for aerobic volume, not intensity.
Run/walk option (allowed)
Run/walk can help you manage effort, build durability, and protect recovery.
- Keep intensity low (conversation test).
- Progress one variable at a time (longer run intervals before faster pace).
- On long runs, aim for repeatable time on feet and recovery within the next 48 hours.
Guide: Run/walk marathon training plan
If you’re over 50 (masters runners)
The plan is the same; the recovery math changes.
- Keep easy days truly easy so workouts stay effective.
- Treat strength as part of training with 2 short sessions each week.
- If niggles accumulate, reduce intensity first — not sleep.
Guide: Marathon training plan over 50
Training for a time goal (sub-4 / sub-2 / PRs)
Use pace tools to translate a goal into numbers — then train by effort on easy days so you can absorb the hard work.
Guide: Sub-2 hour half marathon training plan
Common glossary terms (so the plan language is clear):