Half-Marathon Training Plan
The half-marathon is a great race that challenges and celebrates you as a runner and athlete. You'll work on becoming stronger by building endurance with Long Runs and Recovery Runs, and you'll work on developing your speed by taking on a wide variety of fun Speed Runs.
This 14-week half-marathon plan will help you get to the starting line so you can run yourself to the finish line. The goal is to not only get you stronger and faster, but also smarter. We believe that becoming a better athlete involves becoming a better coach.
Congratulations on starting this epic journey!
Get Started With Coach Bennett
"
You need to celebrate your journey to the starting line, and one of the easiest things to celebrate will be your progression as an athlete.
Chris Bennett Nike Running Global Head Coach
Learn the Running Workouts
Speed Runs
Building strength through speed training is vital. You'll do a variety of workouts that will make you faster, including short and long intervals, fartlek runs, hill workouts and tempo runs.
Long Runs
You need endurance training to prepare your body and mind to go the distance. Long Runs also help you get familiar with the physical and mental challenges that you might face on race day.
Recovery Runs
Recovering from your workouts is just as important as the workouts themselves. Use these days to do easy running, based on how you feel, to help you recover after intense training.
Rest Days
Great running is dependent on recovery. Take the day off, go for a few easy miles or try one of the workouts from "Simple Routines For Better Runs" in the Nike Training Club App. Listen to your body and know that sometimes the best run is no run.
Programme Overview
Here's a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what's in store for the remaining 12 weeks.
14 Weeks To Go
- RECOVERY RUN: 15:00
- SPEED RUN: Intervals/5:00 warm-up/8 x 1:00 intervals at 5K pace/1:00 recovery between intervals
- RECOVERY RUN: 25:00
- SPEED RUN: Fartlek/5:00 warm-up/21:00 Fartlek: Alternate between 1:00 hard running and 2:00 easy running for 21:00
- LONG RUN: 5K/3.1-Mile Run
13 Weeks To Go
- RECOVERY RUN: 15:00
- SPEED RUN: Intervals/5:00 warm-up/1:00 at mile pace/2:00 at 5K pace/3:00 at 10K pace/2:00 at 5K pace/1:00 at mile pace/1:00 recovery between intervals
- RECOVERY RUN: 35:00
- SPEED RUN: Intervals/5:00 warm-up/4 x 1:30 at 5K pace/1 x 1:30 at mile pace/4 x 1:30 at 5K pace/1 x 1:30 at mile pace/45-second recovery after intervals at 5K pace/1:00 recovery after interval at mile pace
- LONG RUN: 6.4K/4 Miles
Let's Go
Excited to train for a half-marathon? Download our training programme and start running today.
Workouts For Any Level
Nike Run Club
In the Nike Run Club App, you can track your runs, set goals, measure your progress and celebrate success. You can also share your journey with a community of runners, compare Challenges and cheer each other on.
Nike Training Club
Working with the Nike Training Club App is a great way to reduce the chance of injury. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council's tips on training, nutrition, recovery and sleep.
Workouts For Any Level
Nike Run Club
In the Nike Run Club App, you can track your runs, set goals, measure your progress and celebrate success. You can also share your journey with a community of runners, compare Challenges and cheer each other on.
Nike Training Club
Working with the Nike Training Club App is a great way to reduce the chance of injury. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council's tips on training, nutrition, recovery and sleep.