Perfect for runners who have completed a half marathon and want to improve their time. This plan peaks at 32 miles per week and includes speed work, tempo runs, and race pace practice.
20-32
miles per week
5-6
days per week
1:45-2:00
finish time target
Conversational pace, 60-90 seconds slower than race pace
Comfortably hard, about 15-20 seconds slower than race pace
Your goal half marathon pace
5K to 10K race pace for intervals
45-75 seconds slower than race pace
Rest or cross-training (30-45 min)
Easy pace + 6x100m strides
1 mi warm-up, 3 mi @ tempo pace, 1 mi cool-down
Easy recovery run
Rest day
Long run at conversational pace
Rest or gentle yoga
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