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Training plansRunning, explained

21.1 km

First half marathon, by heart rate.

The same plan as the first, with the targets given as heart rate. Better on hills and in heat, where a given pace costs far more than it does on a cool flat night, and your watch is the only honest judge of how hard you are working.

Each run is broken into its parts: the quiet ends are the warm-up and cool-down, the shaded middle is the work. Treat the targets as a guide rather than a rule — they were written for a generic runner, and you are not one.

Week 1

27.4 km50m5 runs

  1. Monday

    Aerobic run4.83 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Strides6.44 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. 4 ×
    4. Training0.64 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Thursday

    Aerobic run4.83 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run3.22 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace8.05 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. Training4.83 km145–152 bpm
    4. Cool Down5 min

Week 2

33.8 km50m5 runs

  1. Monday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Strides8.05 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. 5 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Thursday

    Aerobic run4.83 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run4.83 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace9.66 km · 10m

    1. Warm Up5 min
    2. Training4.02 km128–144 bpm
    3. Training5.63 km145–152 bpm
    4. Cool Down5 min

Week 3

37.7 km50m5 runs

  1. Monday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Strides8.69 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. 6 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Thursday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run4.83 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace11.27 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Training6.44 km145–152 bpm
    4. Cool Down5 min

Week 4

25.1 km40m4 runs

  1. Monday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  2. Wednesday

    Strides5.79 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. 4 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Friday

    Aerobic run4.83 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Cool Down5 min

  4. Saturday

    Half-Marathon pace8.05 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. Training4.83 km145–152 bpm
    4. Cool Down5 min

Week 5

39.9 km50m5 runs

  1. Monday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Strides7.72 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. 7 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Thursday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace11.27 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Training6.44 km145–152 bpm
    4. Cool Down5 min

Week 6

46.4 km50m5 runs

  1. Monday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Strides10.94 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. 7 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Thursday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace12.87 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Training8.05 km145–152 bpm
    4. Cool Down5 min

Week 7

50.2 km50m5 runs

  1. Monday

    Aerobic run9.66 km · 10m

    1. Warm Up5 min
    2. Training9.66 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Strides11.59 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. 8 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Thursday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace14.48 km · 10m

    1. Warm Up5 min
    2. Training5.63 km128–144 bpm
    3. Training8.85 km145–152 bpm
    4. Cool Down5 min

Week 8

27.4 km40m4 runs

  1. Monday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  2. Wednesday

    Strides6.44 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. 5 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

  3. Friday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  4. Saturday

    Half-Marathon pace8.05 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. Training4.83 km145–152 bpm
    4. Cool Down5 min

Week 9

43.5 km50m5 runs

  1. Monday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Half-Marathon pace intervals8.05 km · 10m

    1. Warm Up5 min
    2. 5 ×
    3. Training0.8 km128–144 bpm
    4. Training0.8 km145–152 bpm
    5. Cool Down5 min

  3. Thursday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace12.87 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Training8.05 km145–152 bpm
    4. Cool Down5 min

Week 10

43.9 km50m5 runs

  1. Monday

    Aerobic run9.66 km · 10m

    1. Warm Up5 min
    2. Training9.66 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Half-Marathon pace intervals7.72 km · 10m

    1. Warm Up5 min
    2. 6 ×
    3. Training0.48 km128–144 bpm
    4. Training0.8 km145–152 bpm
    5. Cool Down5 min

  3. Thursday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  4. Friday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  5. Saturday

    Half-Marathon pace12.07 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. Training8.85 km145–152 bpm
    4. Cool Down5 min

Week 11

29 km40m4 runs

  1. Monday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  2. Tuesday

    Half-Marathon pace intervals6.44 km · 10m

    1. Warm Up5 min
    2. 4 ×
    3. Training0.8 km128–144 bpm
    4. Training0.8 km145–152 bpm
    5. Cool Down5 min

  3. Thursday

    Aerobic run8.05 km · 10m

    1. Warm Up5 min
    2. Training8.05 km128–144 bpm
    3. Cool Down5 min

  4. Saturday

    Strides8.05 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. 5 ×
    4. Training0.48 km128–144 bpm
    5. Training0.16 km164–170 bpm
    6. Cool Down5 min

Week 12

35.6 km30m4 runs

  1. Monday

    Aerobic run6.44 km · 10m

    1. Warm Up5 min
    2. Training6.44 km128–144 bpm
    3. Cool Down5 min

  2. Wednesday

    Aerobic run4.83 km · 10m

    1. Warm Up5 min
    2. Training4.83 km128–144 bpm
    3. Cool Down5 min

  3. Friday

    Shakeout pre-race3.22 km · 10m

    1. Warm Up5 min
    2. Training3.22 km128–144 bpm
    3. Cool Down5 min

  4. Saturday

    Half-Marathon21.1 km · 0m

    1. Training21.1 km

Plan by COROS, set out here so it can be read without an account. The wording around it is ours.