21.1 km

First half marathon.

The one to start with. Five runs most weeks, and nearly all of them slow — the hard days only work because the easy days were genuinely easy. Every session tells you the pace to hold, so there is nothing to work out on the night.

12 weeks
56 runs
435 km in total
50.2 km in the biggest week

If you run mostly on hills, or through a Yerevan July, take the heart-rate version instead: pace lies in both.

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

26.7 km3h 22m5 runs

Monday
Aerobic run4.83 km · 38m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Strides5.81 km · 43m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
4. 4 ×
5. Training40 s4:02–4:23 /km
6. Training40 s6:11–7:43 /km
7. Cool Down5 min
Thursday
Aerobic run4.83 km · 38m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run3.22 km · 29m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace8.05 km · 54m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
3. Training4.83 km5:03–5:27 /km
4. Cool Down5 min

Week 2

31.6 km3h 49m5 runs

Monday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Strides5.81 km · 43m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
4. 4 ×
5. Training40 s4:02–4:23 /km
6. Training40 s6:11–7:43 /km
7. Cool Down5 min
Thursday
Aerobic run4.83 km · 38m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run4.83 km · 38m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace9.66 km · 1h 3m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Training4.83 km5:03–5:27 /km
4. Cool Down5 min

Week 3

36.7 km4h 17m5 runs

Monday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Strides7.67 km · 53m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
4. 6 ×
5. Training30 s4:02–4:23 /km
6. Training30 s5:28–6:10 /km
7. Cool Down5 min
Thursday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run4.83 km · 38m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace11.27 km · 1h 12m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Training6.44 km5:03–5:27 /km
4. Cool Down5 min

Week 4

25.1 km3h 0m4 runs

Monday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Wednesday
Strides5.79 km · 41m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
4. 4 ×
5. Training0.48 km4:02–4:23 /km
6. Training0.16 km5:28–6:10 /km
7. Cool Down5 min
Friday
Aerobic run4.83 km · 38m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace8.05 km · 54m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
3. Training4.83 km5:03–5:27 /km
4. Cool Down5 min

Week 5

39.9 km4h 35m5 runs

Monday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Strides7.72 km · 52m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
4. 7 ×
5. Training0.48 km4:45–5:02 /km
6. Training0.16 km5:28–6:10 /km
7. Cool Down5 min
Thursday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace11.27 km · 1h 12m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Training6.44 km5:03–5:27 /km
4. Cool Down5 min

Week 6

46.4 km4h 11m5 runs

Monday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Strides10.94 km · 10m
1. Warm Up5 min
2. Training6.44 km128–144 bpm
4. 7 ×
5. Training0.48 km128–144 bpm
6. Training0.16 km164–170 bpm
7. Cool Down5 min
Thursday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace12.87 km · 1h 20m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Training8.05 km5:03–5:27 /km
4. Cool Down5 min

Week 7

50.2 km4h 29m5 runs

Monday
Aerobic run9.66 km · 1h 6m
1. Warm Up5 min
2. Training9.66 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Strides11.59 km · 10m
1. Warm Up5 min
2. Training6.44 km128–144 bpm
4. 8 ×
5. Training0.48 km128–144 bpm
6. Training0.16 km164–170 bpm
7. Cool Down5 min
Thursday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace14.48 km · 1h 29m
1. Warm Up5 min
2. Training5.63 km5:28–6:10 /km
3. Training8.85 km5:03–5:27 /km
4. Cool Down5 min

Week 8

26.7 km3h 9m4 runs

Monday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Wednesday
Strides5.79 km · 41m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
4. 4 ×
5. Training0.48 km4:02–4:23 /km
6. Training0.16 km5:28–6:10 /km
7. Cool Down5 min
Friday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace8.05 km · 54m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
3. Training4.83 km5:03–5:27 /km
4. Cool Down5 min

Week 9

43.5 km4h 56m5 runs

Monday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Half-Marathon pace intervals8.05 km · 55m
1. Warm Up5 min
3. 5 ×
4. Training0.8 km5:28–6:10 /km
5. Training0.8 km5:03–5:27 /km
6. Cool Down5 min
Thursday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace12.87 km · 1h 20m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Training8.05 km5:03–5:27 /km
4. Cool Down5 min

Week 10

43.9 km4h 15m5 runs

Monday
Aerobic run9.66 km · 1h 6m
1. Warm Up5 min
2. Training9.66 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Half-Marathon pace intervals7.72 km · 10m
1. Warm Up5 min
3. 6 ×
4. Training0.48 km128–144 bpm
5. Training0.8 km145–152 bpm
6. Cool Down5 min
Thursday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Friday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Half-Marathon pace12.07 km · 1h 15m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
3. Training8.85 km5:03–5:27 /km
4. Cool Down5 min

Week 11

29 km3h 23m4 runs

Monday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Tuesday
Half-Marathon pace intervals6.44 km · 46m
1. Warm Up5 min
3. 4 ×
4. Training0.8 km5:28–6:10 /km
5. Training0.8 km5:03–5:27 /km
6. Cool Down5 min
Thursday
Aerobic run8.05 km · 57m
1. Warm Up5 min
2. Training8.05 km5:28–6:10 /km
3. Cool Down5 min
Saturday
Strides8.05 km · 53m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
4. 5 ×
5. Training0.48 km4:02–4:23 /km
6. Training0.16 km5:28–6:10 /km
7. Cool Down5 min

Week 12

35.6 km1h 54m4 runs

Monday
Aerobic run6.44 km · 47m
1. Warm Up5 min
2. Training6.44 km5:28–6:10 /km
3. Cool Down5 min
Wednesday
Aerobic run4.83 km · 38m
1. Warm Up5 min
2. Training4.83 km5:28–6:10 /km
3. Cool Down5 min
Friday
Shakeout pre-race3.22 km · 29m
1. Warm Up5 min
2. Training3.22 km5:28–6:10 /km
3. Cool Down5 min
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.