7-Week Half Marathon Training Plan [FREE PDF]

This half marathon training plan is for runners who have run a half marathon but want to improve their time and only have 7 weeks until their goal race.

In this article, you can also download a PDF 7-week half marathon training plan for FREE.

Before you start following the plan, it is recommended that you have already run at least one-half marathon.

The training plan includes 7 weeks of training with 5 training sessions per week. For better clarity, it is divided into two parts:

1-5 – Specific – intensive and specific workouts
6-7 – Taper – lower-volume training before the race

Tip
Every runner is an individual for themself and each of us knows our body best. Therefore, adjust the training plan to your abilities. 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.

Below is a 7-week half marathon training plan (in miles).

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	REST	EASY RUN 4mi + 3 x 100m strides	INTERVALS 10 x 400m, P 1′	EASY RUN 5mi	REST	TEMPO RUN 3 x 1.2mi, P 3′	LONG RUN 7mi
WEEK 2	REST	EASY RUN 4mi + 3 x 100m strides	INTERVALS 6 x 800m, P 2′	EASY RUN 5mi	REST	TEMPO RUN 2 x 2mi, P 3′	LONG RUN 8mi
WEEK 3	REST	EASY RUN 4mi + 3 x 100m strides	INTERVALS 12 x 400m, P 1′	EASY RUN 5mi	REST	TEMPO RUN 3mi	LONG RUN 10mi
WEEK 4	REST	EASY RUN 4mi + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′	EASY RUN 5mi	REST	EASY RUN 4mi	LONG RUN 9mi
WEEK 5	REST	EASY RUN 4mi + 3 x 100m strides	INTERVALS 6 x 1000m, P 2′	EASY RUN 5mi	REST	TEMPO RUN 4mi	LONG RUN 10mi
WEEK 6	REST	EASY RUN 3mi + 3 x 100m strides	INTERVALS 8 x 500m, P 1′	EASY RUN 4mi	REST	TEMPO RUN 2 x 2mi, P 3′	LONG RUN 8mi
WEEK 7	REST	EASY RUN 3mi	INTERVALS 4 x 1000m at race pace, P 2′	REST	REST	EASY RUN 3mi + 3 x 100m strides	RACE

Below is a 7-week half marathon training plan (in kilometers).

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	REST	EASY RUN 6 km + 3 x 100m strides	INTERVALS 10 x 400m, P 1′	EASY RUN 8 km	REST	TEMPO 3 x 2 km, P 3′	LONG RUN 12 km
WEEK 2	REST	EASY RUN 6 km + 3 x 100m strides	INTERVALS 6 x 800m, P 2′	EASY RUN 8 km	REST	TEMPO 2 x 3 km, P 3′	LONG RUN 14 km
WEEK 3	REST	EASY RUN 6 km + 3 x 100m strides	INTERVALS 12 x 400m, P 1′	EASY RUN 8 km	REST	TEMPO 5 km	LONG RUN 16 km
WEEK 4	REST	EASY RUN 6 km + 3 x 100m strides	FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′	EASY RUN 8 km	REST	EASY RUN 6 km	LONG RUN 14 km
WEEK 5	REST	EASY RUN 6 km + 3 x 100m strides	INTERVALS 6 x 1000m, P 2′	EASY RUN 8 km	REST	TEMPO 6 km	LONG RUN 16 km
WEEK 6	REST	EASY RUN 5 km + 3 x 100m strides	INTERVALS 8 x 500m, P 1′	EASY RUN 6 km	REST	TEMPO 2 x 3 km, P 3′	LONG RUN 12 km
WEEK 7	REST	EASY RUN 5 km	INTERVALS 4 x 1000m at race pace, P 2′	REST	REST	EASY RUN 5 km + 3 x 100m strides	RACE

Download FREE 7-week half marathon training plan

The structure of 7 week half marathon training plan

This 7-week 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: improves speed and endurance, makes 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 training

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 40′ = 10’ + 20′ (2′-1′) + 10′

40′ – the total duration of fartlek is 40 minutes
10′ – 10 minutes of warm-up running at a light intensity
20′ (2′-1′) – 20 minutes are the part in which you alternate between fast and slow sections, that is, 2 minutes of faster running followed by 1 minute of slower running
10′ – 10 minutes of very 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, and 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 (800, 1000m) at a 10K race pace

Example: INTERVALS 6 x 800 m, P 2′

Warm up as directed. Rest. Then run a total of 6 intervals of 800m.
After each interval, there is a break of 2 minutes of standing still.
After you finish the main part of the workout, cool down according to the instructions.

TEMPO RUN

Goal: teaches your body to handle more lactic acid, improves endurance, improves running economy, delays tired legs, increases tolerance to discomfort, and helps control emotions when it becomes difficult

Warm-up: 2 miles of light jogging

Cooldown: 1 mile of light jogging

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

Example: TEMPO RUN 2 x 2mi, P 3′

Warm up as directed. Rest.
Then run a total of 2 intervals of 2 miles each.
After each interval, there is a break of 3 minutes of standing still.
After you finish the main part of the workout, take a rest and then cool down according to the instructions.

Example: TEMPO RUN 3mi

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: improves endurance, teaches 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 in order to improve the running capabilities of more advanced middle- and long-distance runners.

During the last two weeks of training (weeks 6 and 7), 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.

Is 7 weeks enough time to train for a half marathon?

Generally speaking, 7 weeks of training is enough to prepare for a half marathon for experienced runners, while it is not recommended for beginners.

How long it takes to train for a half marathon depends on the runner’s current fitness level and running experience.

If you are a beginner, take more time for training, at least 10 weeks before the half marathon.

Otherwise, you risk injury or overtraining, which will take you away from your goal.

Be patient, follow a training plan that is tailored to your goals and abilities, and you’ll be ready to tackle your half marathon in no time.

You can see my training plans here.