Free Half Marathon Training Plan Generator

Create your 21k schedule, sync automatically with Garmin or download the FIT file, and track your progress

Much more than a spreadsheet

Unlock your full training potential by registering for free:

Garmin Connect
Garmin Connect

Automatic sync: send workouts to your watch and import results without lifting a finger.

Coach on Wrist

Download .FIT files and let your watch (Garmin, Coros, etc.) guide you step-by-step.

Sync Strava

Connect your account: import workouts and analyze if you stuck to the plan.

Advanced Analysis

Monitor Training Load (TRIMP), set your Heart Rate Zones, and get weather forecasts.

Features available in your Personal Area

The Philosophy Behind Your Plan

This plan isn't just a spreadsheet; it's a strategy based on physiology and sustainability. Here is the 'Why' behind the 'What'.

The 6 Pillars of Success

Block Periodization

Load doesn't increase linearly. We alternate hard weeks with recovery weeks. This allows your body to supercompensate (get stronger) and prevents burnout.

The 80/20 Balance

80% of your running is easy to build aerobic base. 20% is high quality. If you run your easy runs too fast, you won't have the energy for the key workouts.

Long Runs & "Time on Feet"

You might notice that for targets over 3h30/4h, long runs cap at 30-32 km. Why not 35 or 38? Because of the 3-hour rule. Running longer than 3h in training drastically increases injury risk. Better 30 km of quality running than 35 km of struggling.

Recovery is Training

Rest days and recovery runs (Z2) are not wasted days. That's when your muscles rebuild stronger. Respect them as much as you respect interval training.

Natural Strength (Hills)

In the first 8 weeks, swap an Easy Run for a Hilly Run. Hills are the best gym for runners: they build power and efficiency with less impact shock than weights.

Tapering

In the last 14 days, volume drops. You might feel sluggish: that's normal. You are storing glycogen. Trust the process: you will arrive at race day like a coiled spring.

💡 Your Run, Your Rules

There are many schools of marathon training (some run 38km, some stop at 28km). This plan chooses Quality and Safety. However, you are the pilot: if you feel like running 2km more or less, listen to your body. The plan is the map, but the legs are yours.

Final Goal

To get you to the start line healthy, fresh, and confident.

Set Your Goal

Rapidi:
Note: The race date must be a Sunday.
Target Race Pace: --:--

⚡ Sync your plans with Garmin Connect™

Garmin Connect
  • Auto-Upload: Send your daily workouts directly to your Garmin device.
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  • Virtual Coach: Automatic adherence analysis and TRIMP calculation.
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Coach

Frequently Asked Questions (FAQ) - Half Marathon

Using the Plan

Yes, our plans cover a wide range of times. If you are a beginner, we recommend choosing a realistic goal (e.g., over 2h00 or 2h15) and having a running base (at least 3-4 months of consistent training, able to run 10k).

Of course. The schedule is a suggestion. The key is to respect the sequence of workouts, avoiding two quality sessions (like intervals and long runs) on consecutive days to allow your body to recover.

Don't worry, missing one workout won't derail your preparation. Simply resume the plan from the next scheduled day. Do not try to "make up" for the missed workout by cramming it in, as this only increases the risk of fatigue or injury.

Training Methodology

Our plans are based on scientific principles like load periodization and the balance between low and high-intensity training. The goal is to maximize physiological adaptations while minimizing injury risk.

Zone 2 training is running at a very low intensity (conversational pace). It is crucial for building a strong aerobic base, teaching the body to burn fat as fuel, and promoting recovery. In our training zones table, you can see the indicative pace for this type of effort.

The Quality Long run (QL) trains your ability to hold a sustained pace for a long time, often including half-marathon-pace (or slightly slower) segments. The Slow Run (SR), on the other hand, has a lower intensity and is used to build general endurance with minimal stress on the body.

Practical Tips

It is essential to have a light, carbohydrate-rich breakfast about 2-3 hours before you start. Examples: toast with jam, a banana, or oatmeal. Avoid foods high in fat or fiber to prevent digestive issues.

It depends on your goal time and habits. For times under 1h30-1h40, one gel (about 25-30g of carbs) at 45-60 minutes may be sufficient. For longer times, you might consider one every 45-60 minutes. It is crucial to have tested this strategy during your long runs.

The final week before the race is dedicated to recovery. The mileage volume drops, but short bursts of intensity are maintained to keep the body sharp. The goal is to arrive at the starting line fresh and fully energized.

They are critical. For the half marathon, depending on your goal, you can choose between a more responsive, lighter shoe or a more cushioned one. The golden rule doesn't change: never wear brand new shoes on race day! They must be broken in for at least 50 km (30 miles).

Prepare Your 21k with a Custom Plan

Looking for a half marathon training plan?

Get your free 12-week custom plan with Go&Race!

This tool generates half marathon training schedules for times between 1h 15min and 2h 30min, adapting frequency (from 3 to 6 workouts per week) and workload based on your goal.

The starting point is your desired finish time. If you are unsure, we recommend using our race time predictor tool .

Once you have set your goal, use the form below to generate your training calendar. Good luck!

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