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 2h30'
Duration: 8 weeks | Total length: km | Weekly average: km | Race pace: 7'07" min/km |
Vers. 1.5, last update: 05/04/2022
The following table provides 3 week workouts. If you can only do 2 week workouts, delete the Tuesday workout.
PACE LEGEND - HALF MARATHON IN 2h30' | |||||||||
RACE: 7'07" min/km | REC (RECOVERY) 7'50" min/km |
SR (SLOW RUN) 7'45" min/km |
MR (MEDIUM RUN) 7'10" min/km |
WUP (WARMUP) 7'50" min/km |
REF (REFERENCE PACE) 7'05" min/km |
FR (FAST RUN) 6'55" min/km |
LIT (LONG INTERVAL TRAINING) 6'45" min/km |
MIT (MEDIUM INTERVAL TRAINING) 6'40" min/km |
SIT (SHORT INTERVAL TRAINING) 6'35" min/km |
WEEK | MO | TU | WE | TH | FR | SA | SU | TOT km |
1 | REST © goandrace.com | 14-05-2024 | REST © goandrace.com | 16-05-2024 | REST © goandrace.com | REST © goandrace.com | 19-05-2024 | 34.5 km |
6 km SR + 4 km MR + 1 km REC
Tot: 11 km in 1h23'00" [7'33" min/km] | 3 km WUP + 12 x (1' SIT + 1'45" REC) Tot: 7.5 km in 56'30" [7'32" min/km] | 7 km SR + 8 km FR + 1 km REC
Tot: 16 km in 1h57'25" [7'20" min/km] | ||||||
2 | REST © goandrace.com | 21-05-2024 | REST © goandrace.com | 23-05-2024 | REST © goandrace.com | REST © goandrace.com | 26-05-2024 | 36.9 km |
7 km SR + 3 km MR + 1 km REC
Tot: 11 km in 1h23'35" [7'36" min/km] | 2 km WUP + 6 x (1 km MIT + 2'30" REC) Tot: 9.9 km in 1h10'40" [7'08" min/km] | 2 km SR + 4 x (2 km FR + 1.5 km SR) Tot: 16.0 km in 1h57'20" [7'20" min/km] | ||||||
3 | REST © goandrace.com | 28-05-2024 | REST © goandrace.com | 30-05-2024 | REST © goandrace.com | REST © goandrace.com | 02-06-2024 | 37.1 km |
2 km SR + 8 km MR + 1 km REC
Tot: 11 km in 1h20'40" [7'20" min/km] | 3 km WUP + 12 x (1' SIT + 1'30" REC) Tot: 7.1 km in 53'30" [7'31" min/km] | 10 km SR + 8 km FR + 1 km REC
Tot: 19 km in 2h20'40" [7'24" min/km] | ||||||
4 | REST © goandrace.com | 04-06-2024 | REST © goandrace.com | 06-06-2024 | REST © goandrace.com | REST © goandrace.com | 09-06-2024 | 39.7 km |
2 km SR + 9 km MR + 1 km REC
Tot: 12 km in 1h27'50" [7'19" min/km] | 2 km WUP + 6 x (1 km MIT + 2'15" REC) Tot: 9.7 km in 1h09'10" [7'07" min/km] | 2 km SR + 4 x (2.5 km FR + 1.5 km SR) Tot: 18.0 km in 2h11'10" [7'17" min/km] |
PACE LEGEND - HALF MARATHON IN 2h30' | |||||||||
RACE: 7'07" min/km | REC (RECOVERY) 7'50" min/km |
SR (SLOW RUN) 7'45" min/km |
MR (MEDIUM RUN) 7'10" min/km |
WUP (WARMUP) 7'50" min/km |
REF (REFERENCE PACE) 7'05" min/km |
FR (FAST RUN) 6'55" min/km |
LIT (LONG INTERVAL TRAINING) 6'45" min/km |
MIT (MEDIUM INTERVAL TRAINING) 6'40" min/km |
SIT (SHORT INTERVAL TRAINING) 6'35" min/km |
WEEK | MO | TU | WE | TH | FR | SA | SU | TOT km |
5 | REST © goandrace.com | 11-06-2024 | REST © goandrace.com | 13-06-2024 | REST © goandrace.com | REST © goandrace.com | 16-06-2024 | 41.4 km |
2 km SR + 9 km MR + 1 km REC
Tot: 12 km in 1h27'50" [7'19" min/km] | 3 km WUP + 14 x (1' SIT + 1'15" REC) Tot: 7.4 km in 55'00" [7'28" min/km] | 10 km SR + 11 km FR + 1 km SR Tot: 22 km in 2h41'20" [7'20" min/km] | ||||||
6 | REST © goandrace.com | 18-06-2024 | REST © goandrace.com | 20-06-2024 | REST © goandrace.com | REST © goandrace.com | 23-06-2024 | 35.6 km |
7 km SR + 3 km MR + 1 km REC
Tot: 11 km in 1h23'35" [7'36" min/km] | 2 km WUP + 5 x (1 km MIT + 2'30" REC) Tot: 8.6 km in 1h01'30" [7'09" min/km] | 2 km SR + 4 x (2 km LIT + 1.5 km SR) Tot: 16.0 km in 1h56'00" [7'15" min/km] | ||||||
7 | REST © goandrace.com | 25-06-2024 | REST © goandrace.com | 27-06-2024 | REST © goandrace.com | REST © goandrace.com | 30-06-2024 | 36.0 km |
6 km SR + 3 km MR + 1 km REC
Tot: 10 km in 1h15'50" [7'35" min/km] | 2 km SR + 7 km MR + 1 km REC
Tot: 10 km in 1h13'30" [7'21" min/km] | 10 km SR + 5 km FR + 1 km REC
Tot: 16 km in 1h59'55" [7'30" min/km] | ||||||
8 | REST © goandrace.com | 02-07-2024 | REST © goandrace.com | 04-07-2024 | REST © goandrace.com | REST © goandrace.com | 07-07-2024 | 41.1 km |
6 km SR + 3 km MR + 1 km REC
Tot: 10 km in 1h15'50" [7'35" min/km] | 2 km SR + 7 km MR + 1 km REC
Tot: 10 km in 1h13'30" [7'21" min/km] | 21.1 km [7'07"/km] Time: 2h30'00" |