Race Shape › Answers › How long does it take to train for a half marathon?
AnswersHow long does it take to train for a half marathon?
About 12 weeks for a runner who already runs a few times a week, and 16 weeks for a first half marathon. That leaves time to build the long run to around 16–20 km, add threshold work, and taper for two weeks. Runners who can already cover 15 km comfortably can prepare in eight to ten.
By starting point
| Where you are now | Sensible block |
|---|---|
| Can run 15 km comfortably | 8–10 weeks |
| Runs 3–4 times a week, 20–30 km | 12 weeks |
| First half marathon, under 20 km a week | 16 weeks |
| Starting from scratch | 5 km first, then build |
The paces that matter
| For a 25-minute 5 km | |
|---|---|
| Easy | 6:19/km or slower |
| Threshold | 5:22/km |
| Predicted half marathon | 1:55:03 |
The half marathon rewards threshold fitness more than any other distance, because race pace sits close to it. That is why most half marathon plans lean on threshold runs, and why easy days need to stay easy enough to do them well.
A typical week in the build
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Threshold — two or three blocks of about ten minutes |
| Wednesday | Easy run |
| Thursday | Easy run, or rest |
| Saturday | Easy run with a few short strides |
| Sunday | Long run, mostly easy |
On race day
Run the first five kilometres at or slightly slower than goal pace, not faster. A half marathon is long enough for an early surge to cost minutes in the last five, and short enough that most runners are tempted into one. If you reach 15 km feeling controlled, that is the moment to press.
Common questions
How long should the longest run be?
Around 16–20 km for most runners. Race Shape caps it at 24 km.
How many days a week?
Three is enough to finish; four or five makes it more comfortable and faster.
How long is the taper?
Two weeks in a Race Shape plan.
Sources
- Daniels, J. Daniels' Running Formula.