Half-Marathon training planner. Create your free workout.
Do you want to run a 21 K or improve your personal best?
Enter your target time and generate your table
Marathon training planne
Are you looking for a training planner to run
a half-marathon?
Get your plan with Go&Race!
On this page you can generate half-marathon training schedule for times from
1 hour and a 20 minutes to 2 hours and 30 minutes.
The starting point is the target time of your half-marathon, so you can set up the table
correctly and successfully complete a 21 K.
To predict your potential race time
we suggest you to take a look at our page
dedicated to the estimate of the race potential,
inspired by a recent performance. Knowing, for example, the actual time of one
or more recent 10 K race, helps to estimate the final time with which it will be possible to run
a half-marathon.
Once the target time has been established, just set some information in the following form to
create the half-marathon training plan.
Good workouts and good luck for your half-marathon!
Marathon training planner - Schedule generation
Select the unit (km or miles), the goal time, the race day. The training plans are 8
weeks. Weeks are set forcing event day to Sunday.
Unless otherwise specified, a table for completing a half-marathon in
1 ore and 45 minutes is loaded
on this page. Customize units (km or miles), time and date as desired.
TRAINING PLAN: HALF-MARATHON IN 1h40'
Duration: 8 weeks | Total length: km | Weekly average: km | Race pace: 4'44" min/km |
Vers. 1.6, last update: 02/10/2022
The following table provides 5 week workouts. If you can only do 4 week workouts, delete the Wednesday workout.
PACE LEGEND - HALF MARATHON IN 1h40' | ||||||||
RACE: 4'44" min/km | REC (RECOVERY) 5'35" min/km |
SR (SLOW RUN) 5'15" min/km |
MR (MEDIUM RUN) 4'55" min/km |
WUP (WARMUP) 5'20" min/km |
REF (REFERENCE PACE) 4'45" min/km |
LIT (LONG INTERVAL TRAINING) 4'40" min/km |
MIT (MEDIUM INTERVAL TRAINING) 4'25" min/km |
SIT (SHORT INTERVAL TRAINING) 4'20" min/km |
WEEK | MO | TU | WE | TH | FR | SA | SU | TOT km |
1 | REST © goandrace.com | 07-05-2024 | 08-05-2024 | 09-05-2024 | REST © goandrace.com | 11-05-2024 | 12-05-2024 | 60.5 km |
7 km SR + 4 km MR + 1 km REC
Tot: 12 km in 1h02'00" [5'10" min/km] | 8 km SR + 1 km MR + 1 km REC
Tot: 10 km in 52'30" [5'15" min/km] | 3 km WUP + 15 x (1' SIT + 45" REC) Tot: 8.5 km in 42'15" [4'59" min/km] | 11 km SR Time: 57'45" | 10 km SR + 5 km REF + 1 km REC
Tot: 16 km in 1h21'50" [5'07" min/km] | ||||
2 | REST © goandrace.com | 14-05-2024 | 15-05-2024 | 16-05-2024 | REST © goandrace.com | 18-05-2024 | 19-05-2024 | 62.5 km |
6 km SR + 5 km MR + 1 km REC
Tot: 12 km in 1h01'40" [5'08" min/km] | 7 km SR + 2 km MR + 1 km REC
Tot: 10 km in 52'10" [5'13" min/km] | 2 km WUP + 7 x (1 km MIT + 2' REC) Tot: 11.5 km in 55'35" [4'50" min/km] | 11 km SR Time: 57'45" | 2 km SR + 4 x (2.5 km LIT + 1.5 km REC) Tot: 18.0 km in 1h30'40" [5'02" min/km] | ||||
3 | REST © goandrace.com | 21-05-2024 | 22-05-2024 | 23-05-2024 | REST © goandrace.com | 25-05-2024 | 26-05-2024 | 66.5 km |
3 km SR + 10 km MR + 1 km REC
Tot: 14 km in 1h10'30" [5'02" min/km] | 7 km SR + 2 km MR + 1 km REC
Tot: 10 km in 52'10" [5'13" min/km] | 3 km WUP + 15 x (1' SIT + 45" REC) Tot: 8.5 km in 42'15" [4'59" min/km] | 11 km SR Time: 57'45" | 8 km SR + 10 km MR + 2 km REF + 1 km SR
Tot: 21 km in 1h45'55" [5'03" min/km] | ||||
4 | REST © goandrace.com | 28-05-2024 | 29-05-2024 | 30-05-2024 | REST © goandrace.com | 01-06-2024 | 02-06-2024 | 66.8 km |
9 km SR + 4 km MR + 1 km REC
Tot: 14 km in 1h12'30" [5'11" min/km] | 6 km SR + 3 km MR + 1 km REC
Tot: 10 km in 51'50" [5'11" min/km] | 2 km WUP + 4 x (2 km LIT + 2'30" REC) Tot: 11.8 km in 58'00" [4'55" min/km] | 11 km SR Time: 57'45" | 2 km SR + 4 x (2.5 km LIT + 2 km REC) Tot: 20.0 km in 1h41'50" [5'06" min/km] |
PACE LEGEND - HALF MARATHON IN 1h40' | ||||||||
RACE: 4'44" min/km | REC (RECOVERY) 5'35" min/km |
SR (SLOW RUN) 5'15" min/km |
MR (MEDIUM RUN) 4'55" min/km |
WUP (WARMUP) 5'20" min/km |
REF (REFERENCE PACE) 4'45" min/km |
LIT (LONG INTERVAL TRAINING) 4'40" min/km |
MIT (MEDIUM INTERVAL TRAINING) 4'25" min/km |
SIT (SHORT INTERVAL TRAINING) 4'20" min/km |
WEEK | MO | TU | WE | TH | FR | SA | SU | TOT km |
5 | REST © goandrace.com | 04-06-2024 | 05-06-2024 | 06-06-2024 | REST © goandrace.com | 08-06-2024 | 09-06-2024 | 66.5 km |
3 km SR + 11 km MR + 1 km REC
Tot: 15 km in 1h15'25" [5'02" min/km] | 6 km SR + 3 km MR + 1 km REC
Tot: 10 km in 51'50" [5'11" min/km] | 3 km WUP + 15 x (1' SIT + 45" REC) Tot: 8.5 km in 42'15" [4'59" min/km] | 10 km SR Time: 52'30" | 2 km SR + 17 km MR + 3 km REF + 1 km SR
Tot: 23 km in 1h53'35" [4'56" min/km] | ||||
6 | REST © goandrace.com | 11-06-2024 | 12-06-2024 | 13-06-2024 | REST © goandrace.com | 15-06-2024 | 16-06-2024 | 63.8 km |
3 km SR + 6 km MR + 1 km REC
Tot: 10 km in 50'50" [5'05" min/km] | 10 km SR Time: 52'30" | 2 km WUP + 4 x (2 km LIT + 2'30" REC) Tot: 11.8 km in 58'00" [4'55" min/km] | 10 km SR Time: 52'30" | 2 km SR + 8 x (1.5 km LIT + 1 km SR) Tot: 22.0 km in 1h48'30" [4'56" min/km] | ||||
7 | REST © goandrace.com | 18-06-2024 | 19-06-2024 | 20-06-2024 | REST © goandrace.com | 22-06-2024 | 23-06-2024 | 58.0 km |
3 km SR + 5 km MR + 3 km REF
Tot: 11 km in 54'35" [4'58" min/km] | 7 km SR + 2 km MR + 1 km REC
Tot: 10 km in 52'10" [5'13" min/km] | 3 km SR + 8 km REF + 1 km REC
Tot: 12 km in 59'20" [4'57" min/km] | 6 km SR + 3 km MR + 1 km REC
Tot: 10 km in 51'50" [5'11" min/km] | 2 km SR + 12 km MR + 1 km REC
Tot: 15 km in 1h15'05" [5'00" min/km] | ||||
8 | 24-06-2024 | REST © goandrace.com | 26-06-2024 | 27-06-2024 | 28-06-2024 | REST © goandrace.com | 30-06-2024 | 55.1 km |
3 km SR + 3 km MR + 3 km REF + 1 km REC Tot: 10 km in 44'45" [5'02" min/km] | 8 km SR Time: 42'00" | 8 km SR Time: 42'00" | 8 km SR Time: 42'00" | 21.1 km [4'44"/km] Time: 1h40'00" |