🏃 Running · 12 weeks · 4×/week · advanced
Half Marathon Build
Finish 13.1 miles strong, with a long run that grows safely.
Twelve weeks of progressive long runs, weekly tempo work, and scheduled down weeks every fourth week. Mileage never jumps more than about 10% week to week.
What you need
- • Can run 10K continuously
- • 4–5 sessions per week
- • Up to 2 hours for long runs
Week by week
Week 1
BaseWeek 2
Base + speedWeek 3
BuildWeek 4
Down weekRecovery week — long run cut in half.
Week 5
BuildWeek 6
HillsWeek 7
Peak blockWeek 8
Down weekSecond deload. Sleep is the workout.
Week 9
Longest run blockWeek 10
Race-pace practiceWeek 11
Taper beginsVolume drops 25%. Intensity stays.
Week 12
Race weekRace day is your long session.