16 Week Half Marathon Training Plan [FREE PDF]

This half marathon training plan is designed for runners who have 16 weeks until their half marathon.

In this article, you can also download a PDF 16 week half marathon training plan for FREE.

Before you start following the plan, it is recommended that you have already run at least 10K.

The training plan includes 16 weeks of training with 4 training sessions per week. For better clarity, it is divided into three parts:

1-4 – Base phase –building an aerobic base and getting into the habit of running regularly
5-8 – Build phase – working on endurance and starting to increase the distance of your longer runs, and preparation for more intensive workouts
9-13 – Specific – intensive and specific workouts
14-16 – Taper – lower-volume training before the race

Every fourth week is easier and serves to recover and adapt your body to stress.

Every runner is an individual for themself and each of us knows our body best.

Therefore, adjust the training plan to your capabilities. If you feel tired, rest that day.

However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.

Example
You can run long runs on Saturday instead of Sunday. It is only important to make sure that you rest for a day after long runs and interval training.

Below is a 16 week half marathon training plan (in miles).

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	REST DAY	EASY RUN 3 mi	FARTLEK 35′ 10′ + 15′ (1′-1′) + 10′	REST DAY	REST DAY	EASY RUN 3 mi	LONG RUN 4 mi
2	REST DAY	EASY RUN 3 mi	FARTLEK 35′ 10′ + 15′ (2′-1′) + 10′	REST DAY	REST DAY	EASY RUN 3 mi	LONG RUN 5 mi
3	REST DAY	EASY RUN 3 mi	FARTLEK 36′ 10′ + 16′ (2′-2′) + 10′	REST DAY	REST DAY	EASY RUN 3 mi	LONG RUN 6 mi
4	REST DAY	EASY RUN 2,5 mi	FARTLEK 34′ 10′ + 5′-4′-3′-2′-1′ with 1′ light jogging in between + 5′	REST DAY	REST DAY	EASY RUN 2.5 mi	LONG RUN 4 mi
5	REST DAY	EASY RUN 4 mi + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (1′-1′) + 10′	REST DAY	REST DAY	EASY RUN 3 mi	LONG RUN 5 mi
6	REST DAY	EASY RUN 4 mi + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′	REST DAY	REST DAY	TEMPO RUN 2 x 1.2 mi, P 3′	LONG RUN 6 mi
7	REST DAY	EASY RUN 4 mi + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (2′-2′) + 10′	REST DAY	REST DAY	TEMPO RUN 3 mi	LONG RUN 7 mi
8	REST DAY DAY	EASY RUN 3 mi	FARTLEK 42′ 10′ + 1′-2′-3′-4′-3′-2′-1′ with 1′ light jogging in between + 10′	REST DAY	REST DAY	EASY RUN 4 mi	LONG RUN 5 mi
9	REST DAY	EASY RUN 4 mi + 3 x 100m strides	INTERVALS 6 x 800m, P 2′	REST DAY	REST DAY	TEMPO RUN 3 x 1.2 mi, P 3′	LONG RUN 7 mi
10	REST DAY	EASY RUN 4 mi + 3 x 100m strides	INTERVALS 10 x 400m, P 1′	REST DAY	REST DAY	TEMPO RUN 4 mi	LONG RUN 8 mi
11	REST DAY	EASY RUN 4 mi + 3 x 100m strides	INTERVALS 5 x 1000m, P 2′	REST DAY	REST DAY	TEMPO RUN 2 x 2 mi, P 3′	LONG RUN 10 mi
12	REST DAY	EASY RUN 4 mi	FARTLEK 51′ 10′ + 6′-5′-4′-3′-2′-1′ with 2′ light jogging in between + 10′	REST DAY	REST DAY	EASY RUN 4 mi	LONG RUN 6 mi
13	REST DAY	EASY RUN 4 mi + 3 x 100m strides	INTERVALS 8 x 500m, P 1′	REST DAY	REST DAY	EASY RUN 4 mi	LONG RUN 11 mi
14	REST DAY	EASY RUN 3 mi + 3 x 100m strides	INTERVALS 6 x 1000m, P 2′	REST DAY	REST DAY	TEMPO RUN 4 mi	LONG RUN 8 mi
15	REST DAY	EASY RUN 3 mi + 3 x 100m strides	INTERVALS 6 x 500m, P 1′	REST DAY	REST DAY	TEMPO RUN 2 x 1.2 mi, P 3′	LONG RUN 7 mi
16	REST DAY	EASY RUN 3 mi	INTERVALS 3 x 1000m at race pace, P 2′	REST DAY	REST DAY	EASY RUN 2 mi + 3 x 100m strides	RACE

Below is a 16 week half marathon training plan (in kilometers).

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	REST DAY	EASY RUN 5 km	FARTLEK 35′ 10′ + 15′ (1′-1′) + 10′	REST DAY	REST DAY	EASY RUN 5 km	LONG RUN 6 km
2	REST DAY	EASY RUN 5 km	FARTLEK 35′ 10′ + 15′ (2′-1′) + 10′	REST DAY	REST DAY	EASY RUN 5 km	LONG RUN 8 km
3	REST DAY	EASY RUN 5 km	FARTLEK 36′ 10′ + 16′ (2′-2′) + 10′	REST DAY	REST DAY	EASY RUN 5 km	LONG RUN 10 km
4	REST DAY	EASY RUN 4 km	FARTLEK 34′ 10′ + 5′-4′-3′-2′-1′ with 1′ light jogging in between + 5′	REST DAY	REST DAY	EASY RUN 4 km	LONG RUN 6 km
5	REST DAY	EASY RUN 6 km + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (1′-1′) + 10′	REST DAY	REST DAY	EASY RUN 5 km	LONG RUN 8 km
6	REST DAY	EASY RUN 6 km + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′	REST DAY	REST DAY	TEMPO RUN 2 x 2 km, P 3′	LONG RUN 10 km
7	REST DAY	EASY RUN 6 km + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (2′-2′) + 10′	REST DAY	REST DAY	TEMPO RUN 5 km	LONG RUN 12 km
8	REST DAY DAY	EASY RUN 5 km	FARTLEK 42′ 10′ + 1′-2′-3′-4′-3′-2′-1′ with 1′ light jogging in between + 10′	REST DAY	REST DAY	EASY RUN 6 km	LONG RUN 8 km
9	REST DAY	EASY RUN 6 km + 3 x 100m strides	INTERVALS 6 x 800m, P 2′	REST DAY	REST DAY	TEMPO RUN 3 x 2 km, P 3′	LONG RUN 12 km
10	REST DAY	EASY RUN 6 km + 3 x 100m strides	INTERVALS 10 x 400m, P 1′	REST DAY	REST DAY	TEMPO RUN 6 km	LONG RUN 14 km
11	REST DAY	EASY RUN 6 km + 3 x 100m strides	INTERVALS 6 x 1000m, P 2′	REST DAY	REST DAY	TEMPO RUN 2 x 3 km, P 3′	LONG RUN 16 km
12	REST DAY	EASY RUN 6 km	FARTLEK 51′ 10′ + 6′-5′-4′-3′-2′-1′ with 2′ light jogging in between + 10′	REST DAY	REST DAY	EASY RUN 6 km	LONG RUN 10 km
13	REST DAY	EASY RUN 6 km + 3 x 100m strides	INTERVALS 8 x 500m, P 1′	REST DAY	REST DAY	EASY RUN 6 km	LONG RUN 18 km
14	REST DAY	EASY RUN 5 km + 3 x 100m strides	INTERVALS 8 x 800m, P 2′	REST DAY	REST DAY	TEMPO RUN 6 km	LONG RUN 14 km
15	REST DAY	EASY RUN 5 km + 3 x 100m strides	INTERVALS 6 x 500m, P 1′	REST DAY	REST DAY	TEMPO RUN 2 x 2 km, P 3′	LONG RUN 12 km
16	REST DAY	EASY RUN 5 km	INTERVALS 3 x 1000m at race pace, P 2′	REST DAY	REST DAY	EASY RUN 3 km + 3 x 100m strides	RACE

Download FREE 16 week half marathon training plan

Structure 16 week half marathon training plan

This half marathon training plan includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training.

EASY RUN

Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout

Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretches

Cooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises

Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running

Tip
You can’t run too slow when you jog, just too fast. A common mistake runners make is running too fast on days when they should be doing low-intensity workouts.

FARTLEK

Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race

Warm-up: 10 minutes of light, continuous running, without stopping, moving on to the main part of the workout

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run by feel, without tracking your pace. Listen to your body. The pace varies from slow running up to 70% of your maximum speed. Run fast sections at a faster but controlled pace, at about 70% of your maximum, and run slow sections at an easy pace to recover and prepare yourself for a faster section.

Example: FARTLEK 42’ = 10’ + 1’-2’-3’-4’-3’-2’-1’ with 1’ of light jogging in between + 10’

42’ –total duration of fartlek is 42 minutes
10’ –10 minutes of warm-up running at a light intensity
1’-2’-3’-4’-3’-2’-1’ with 1’ of light jogging in between –1 minute of running at a faster pace, then 1 minute of running at an easy pace, then 2 minutes of running at a faster pace, then 1 minute with an easy pace, and so on until the end of the set number
10’ – 10 minutes of light jogging (cooldown)

INTERVALS

Goal: improve endurance and speed endurance, running economy, the body’s ability to break down lactic acid (increase the lactate threshold), and develop a sense of pace

Warm-up: 10 minutes of light jogging, mobility exercises, dynamic stretches, running drills – 2 x 40m (ankling and high knees), 3x 60m strides

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run the shorter intervals (400m, 500m) at a 5K race pace, and the longer intervals (800m, 1000m) at a 10K race pace

Example: INTERVALS 6 x 1000 m, P 2′

Warm up as directed. Rest.
Then run a total of 6 intervals of 1000m.
After each interval, there is a break of 2 minutes of standing still.
After you finish the main part of the workout, continue jogging (cool down according to the instructions).

TEMPO RUN

Goal: teaches your body to handle more lactic acid, improve endurance, improve running economy, delay tired legs, increase tolerance to discomfort, and help control emotions when it becomes difficult

Warm-up: 10 minutes of light jogging

Cooldown: 10 minutes of light jogging

Pace: a pace at which you can run for about 60 minutes, between half-marathon pace and 10-mile run pace

Example: TEMPO RUNS 2 x 2 mi, P 3′

Warm up as directed. Rest.
Then run a total of 3 intervals of 10 minutes each.
After each interval, there is a break of 3 minutes of standing still.
After you finish the main part of the workout, continue jogging (cool down according to the instructions).

Example: TEMPO RUNS 3 mi

Warm up according to the instructions and, without stopping, move on to the main part of the workout, that is, 3 miles of running at the set pace.
After the main part of the training has been done in continuity, do a cooldown according to the instructions.

LONG RUN

Goal: improve endurance, teach the body to use fat as a fuel source, not glycogen or stored sugar, which results in a longer duration of glycogen stores and helps you avoid “hitting the wall”, builds your self-confidence and mental strength, enables you to test your equipment and try out refreshments to avoid possible inconveniences on race day

Warm-up: mobility exercises and dynamic stretches

Cooldown: static stretching exercises

Pace: conversational pace, a pace at which you feel comfortable and are able to talk

STRIDES

Strides are gradual accelerations over distances between 60 and 100 meters. In this training plan, you will do them after light jogging or as a part of the warm-up before interval training.

Goal: developing speed and improving your running technique

Pace: they are performed at a pace that ranges from very light to 90% of your maximum speed

STRENGTH TRAINING

In addition to running, add strength training. By strengthening the entire body, you will reduce your risk of injury, improve strength and stability, correct muscle imbalances, and therefore become faster.

Do strength training at least twice a week on days that suit you best.

Research has shown that it is optimal to do strength training 2 to 3 times a week over the course of 8 to 12 weeks, in order to improve the running capabilities of more advanced middle- and long-distance runners.

During the last three weeks of training (weeks 14, 15, 16), avoid strength training so that you are rested before the start of the half marathon.

See strength training with all exercises in the article Strength Training for Runners (Top 19 Workout Exercises).

REST DAY

For progress, in addition to diversity, rest is also important. Don’t neglect your rest days, no matter how good you feel.

Tip
Adequate recovery is just as important as training. More training does not mean faster progress but, on the contrary, a greater risk of injury and overtraining.