10 Week Half Marathon Training Plan

Our 10 Week Half Marathon Training Plan is best suited for runners with some experience looking to improve their half marathon performance.

It builds up your mileage over 10 weeks, and includes one race pace or tempo run per week.

Tempo runs are great for runners with a specific finishing time in mind; they help you to train towards that time.

10 Week Half Marathon Training Plan

Who is it for?: 

Runners looking to run a great 1st half marathon, or set a new PR!   

How Long?: 

10 weeks.

It includes 2 mid-week runs, to be performed at a comfortable pace, one tempo run, and one long-slow run each weekend to build your max mileage.   The plan includes one cross-training day per week and two rest days. 

Not convinced this is the plan for you?

Check out our other half marathon training plans!

10 Week Half Marathon Training Plan 1

How Many Days Per Week?:

The training plan features 5 days of training per week; 4 days of running and 1 day of cross training.

Training Runs

These are your classic training runs; do them in the mornings or after work, at a comfortable, sustainable pace.  

These runs help add mileage to your training week and get your body used to running far!

Tempo Runs (optional)

A tempo run is a training run done at your target half marathon pace, if you have one.

Not sure what target pace should be?  Check out our pace charts!

Cross Training

Each week includes a cross training day; although these aren’t mandatory, I highly recommend them.

Why?

Cross training is meant to work on your cardiovascular health and strength some of the muscles weakened through running.

Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!

Long Runs

You should be factoring in one long, slow run every weekend.  These runs are all about increasing your endurance gradually.

Remember to take it easy during them, don’t push things, and don’t worry about walking breaks – it’s all about building up that time on your feet.

Download The Training Plan Here

Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.  

10 Week Half Marathon Training Plan 2

Check Out The Premium Version of The 10 Week Half Marathon Training Plan . . .

We’ve teamed with TrainingPeaks to offer a premium version of the 10 Week Half Marathon Training Plan:

Access the plan via the TrainingPeaks website and app, track your workouts in real-time against the plan, and get performance data analysis on your progress.

Check out the 10 week half marathon training plan here!

trainingpeaks
trainingpeaks training plan

The most comprehensive plan you will find

Rated 5 out of 5
October 28, 2019 7:05 pm

I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!

Rob McCaw

Great Plan!

Rated 5 out of 5
January 13, 2022 10:04 pm

I’ve just signed up to the free plan, it was very easy and straight forward for me (and I’m not usually very good with ICT!)
The information I have received so far is very informative and goes into great detail explaining everything you need to know about each individual plan as well as nutrition, pace, goals, cross training, strength training etc There is also advice on what to wear (or what not wear) and things I haven’t even thought about. (So thank you in advance for this!)
I’m so impressed with all the information so far that I’m seriously considering signing up for the Premium Plan option. It’s early days for me but I’m inspired already!
I would say to anyone looking for a plan to seriously consider a Marathon Handbook Plan. I honestly don’t think you’ll be disappointed.
I’ve also downloaded the app and again I’m very impressed so far. I am confident that my plan (and the app) are going to get me across the finish line and achieve my marathon goal.

Angela

Waste of time

Rated 1 out of 5
January 10, 2022 3:25 pm

There is no detail whatsoever in this plan. For example, Thursdsay “Strength Training” 45-60 minutes. What strength training should I do? Should I do it for 45 or 60 minutes? What is RPE? What is the difference between a training run and a pace run.

Jon

Training plan?

Rated 1 out of 5
December 28, 2021 9:21 pm

Where is the 100k training plan? There’s nothing here to download.

Dan

Where is it?

Rated 1 out of 5
December 27, 2021 5:08 pm

You claim to offer “free” plans but I can not open it to provide my e-mail address. The only possible way is for me to go through Training Peaks.

Jim Neely

10 Week Half Marathon Training Plan 3
10 Week Half Marathon Training Plan 4

Proven Training Plans by a UESCA-certified Running Coach 

Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.

Thomas is also a podium-finishing ultra-marathon runner, and has dozens of marathons under his belt.

Each training plan has been road-tested by hundred of runners, refined and improved – and are free to download and customise to suit your needs!

Training Plan Elements Explained:

Training Runs

These are standard runs, typically of 3 – 6 miles in length.  They are used to build running form and time-on-your-feet. They should be performed at close-to your target race pace, or at a conversational pace if you have no target speed. 

Long Runs

These are longer distance runs, designed to increase your stamina.   They are purely about building up the length of time you can continue running – don’t worry about your pace, keep it an easy conversational level (more info).

Speed Work / Interval Training

Run workouts designed to increase your speed!  These come in various forms – Yasso’s, intervals, Fartleks, etc.   They are useful if you have a speed-based goal, but if you don’t then no need to focus on them – they can be tiring (more info).

Cross Training

Any form of exercise which does not involve running, and preferably one which is low impact (avoid contact sports).   Good forms of cross training include yoga, swimming, and strength training. Here’s our full guide to cross training for runners.