13 Week Half Marathon Training Plan

Here is our 13 week, fully downloadable and interactive half marathon training plan. With links to strength and conditioning, stretching ideas and a whole bunch of information FOR FREE - why wouldn't you give it a go?!
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[@Thezuule1]

You had me at free.

[@CallistoWolf]

Not sure if this is an updated version, but I used one of your half marathon training plans in the past. It def helped. My PR went from a little over 2 hours to just under 1 HR 45M! Give it a shot folks!

[@ThisMessyHappy]

Thanks so much! Yes updated and changed a little etc. but essentially similar 😊

[@courtneyr.6680]

@@ThisMessyHappy question about the plan. Would I be able to replace the Yoga day with something like a Barre Class or does it definitely need to be yoga? Please let me know your thoughts/ advice. Thanks!

[@GlenNigelMatthews]

I'm week 2 into your previous 8 week program, and loving it. Running my first half-marathon in September - I've learned so much from this channel! Thank you!

[@omardgardiner2225]

Awesome. How did it go?

[@GlenNigelMatthews]

@@omardgardiner2225 I managed to finish it in 1:46:01 :) A months rest and then training for a marathon next year! Thanks for asking :)

[@leonardoluis9165]

@@GlenNigelMatthewsHow did it go? Now that’s been over a year?😅

[@GlenNigelMatthews]

@ Thanks for asking. I ended up doing a second HM instead (with less training) and got 01:42:46 :) Currently using the 18 week marathon plan to train for two marathons, one in May and one in September. Onwards and upwards. Recommend the HM if there's people that haven't done one before.

[@leonardoluis9165]

@ Thanks for the advice!

[@claricee3418]

oh my god the timing. I JUST finished my first ever half marathon this weekend using your previous plan! Love it

[@mootje333]

I used your couch to marathon plan to get to 10k. Marvelous! Thank you so much for transforming my life. Currently training for my first marathon in october

[@rodrigoluizdesouza789]

I'll be in a half marathon in 3 weeks for the first time ever. Have been following your training from zero to marathon. Many thanks for everything you share here :)

[@stevenwilliams520]

Your plan got me through the 2022 london marathon keep up the good work 🙏 I’m using your plan for the GNR in five weeks 👍🏻

[@akumasan42]

Currently on week 4 of your couch to marathon plan. We'll see if I go to marathon, but I'm loving it so far.

[@petecaulton9271]

I used your half marathon training plan and shaved 4 minutes off last years Kirkcaldy 1/2. I’m now 57 and thought my times would just get slower. Obviously this is not the case if I’d trained properly. Definitely follow this program again. Thank you. Plus I didn’t realise how hard Yoga is 😂

[@donyastubbs8315]

Your last one got me to my 25km trail race. Love the updates!!!

[@annabelledegabriele6931]

Your ny marathon inspired me to work towards my first half. Thanks for sharing this free plan!

[@pieter7890]

You guys are truly amazing. Wish i could train hard again. Partial tear in my achillies 😭

[@Stevenc1984]

Looks like a great plan. The reduction in volume every 4th week is chef kiss stuff! I'd certainly recommend this to anyone who had done a bit of running and was wanting to move up to the half distance.

[@EggsForDessert]

Maybe I’m lazy, or too busy with life/work..or both. But everytime I look at training plans that involve doing something physical pretty much the whole week I just get turned off the idea. 3 runs a week and 1 whole body HIT already feels a stretch at the moment to maintain. I’m envious of these people who can train daily and avoid injury or illness.

[@effyzhang1281]

Just what I need! Finished your free 10k plan and signed up a 10k friendly race this Sept. Half marathon is my new goal. Thanks for all the fun and hard work.

[@joseguillermodelhoyohuidob2032]

Good Day, great timing, thank you so much, I'm 55 years old have been running for 2 years and i want to star competing. Thank you, thank you.

[@ScrappyCoCo0]

3 weeks ago I started with your 3 year old 12-week half marathon plan. So far I've been able to stick to the plan. Goal is a 1h37 on November 5th. I do prefer that plan compared to this one because the runs are on the same day each week. And there is less variation from week to week. I can't handle planning different running days and also different distances each day every week 😂.

[@henriksomewhereinspace7425]

Love running, but just jumped on to your plan 🤙 thank you for Great content. Greetings from sweden.

[@cori-lyon]

This comes at a perfect time. I’m running my first HM on Oct. 14, and started my block a few weeks ago. Only issue with this plan is I can only run on specific days due to my work schedule: W, F, Su. I’ll have to adapt it a bit. Would love to get 4 runs in some weeks, but until it gets cooler, running after work is a no go.

[@kidatheart88]

i enjoy binge watching your videos! you and Mary are an adorable couple and so relatable. i am a slow beginner runner and thankyou for your videos and education. love from India!

[@ukaszmordawski2911]

So sorry that you are wrong. I didn't click on this video because I want to run a HM (training for the marathon ATM) but I just like to watch your videos :D regards ;)

[@ThisMessyHappy]

Ha ha I’ll take that too! Thanks 😊

[@irawhitlock1084]

This is great! Looking forward to starting this plan soon and trying more tempo runs.

[@HS-fm9kv]

Not million miles from mine Monday S&C Tuesday Tempo (have a menu of different types of tempo runs) Wed S&C Thursday- Intervals/ speed (same- have menu) Friday- 5km recovery Saturday rest Sunday- Long run.

[@garyviall9607]

Very well done! I love the links to videos in the plan.

[@Greglofton2000]

I’m trying for my first half marathon and for my boxing cheers 🎉

[@signehofflander1430]

Do you have any specific strength training workouts that you could recommend to go along with this? Are there any exercises that specifically help with improving the running?

[@annovhariprabowo]

Thanks Man! You’re legend

[@aroisnice]

I ran a half marathon length about 4 weeks ago at 2h39m I'm going back to your 10k plan and maybe following with this after

[@edladd212]

I'll give this a go for my next one, thanks! I *was* quite happy with my Garmin plan, but I think it's broken. 2 weeks out from the race it's given me a 31km long run. Feels a bit risky, so I'm cutting it down a bit. I see the longest run in this plan is 18km - do you ever recommend going over 21k in training for a HM?

[@RobE8475]

Great program.. I’m going to give it a go. QQ. How does pace factor into these sessions.. so say I want to hit a sub 2 half..the vast majority of runs are at easy pace as expected. When do you actually get a sense of whether you can hold your target pace for 2 hours? Would you recommend 5 and 10, possibly even 15k milestones at goal pace? Thx

[@gregarthur8931]

could you please go into more detail or perhaps add to the PDF, what you mean by 7-8/10 RPE (MANAGEABLY HARD)"in tempo and the same in intervals. Also what is "Hard run" in intervals and whats the difference between Hard run and threshold? and one more, what days on the program are the easy run days? there are only distances shown? Cheers in advance

[@ninjashoyo9086]

Thank you so much for this. Perfect timing. Been using the ultimate beginner marathon plan but I feel that I need a new plan… What do you recommend if my 12-13K time is 2 hours? I heard running for more than 2 hours is not beneficial. How can I build up and reach distances above 13K if it is not advisable to run for more than two hours? Would you recommend working on speed so I can run faster and reach more distance within 2 hours?

[@CarsWithCory]

Me and buddies just decided to do a half in Feb. it’s 19 weeks out, any recommendations on how to spend these extra weeks leading into this 13 week plan?

[@MiguelUrbaez150481]

Loved this. However, I couldn’t see the links to the full marathon training video. Is it still uploading? Please double check. Thanks

[@fionaf5411]

Hello! Is it possible to do this plan from week 3? I have done Vitally 10k in September but been a bit lazy with running since. Mainly going to gym instead of running. However I’ve just been selected for Miami Half Marathon and I have 11 weeks to go! Planning to do this while I’m on holiday in Florida in January 😆This is going to be my first half marathon.

[@mallikamujgule1740]

Hey, where and how can i download the plan?

[@scottwilliams7395]

Thank you for sharing this program for free! What do you suggest if the pace or distance becomes too hard? Is there a metric that you use like heart rate, good form or heavy breathing to keep pushing through or pull back when in a training run?

[@Rpcustodio7]

I’m running my first 10k race on Sep 17th and I have also signed up for a half marathon race on December 3rd even though the furthest I’ve ever run was 12K, recently. Any help I can get is very welcome 😅

[@SportsBagBros.-yy7zz]

Doing a half-marathon in December.

[@ThisMessyHappy]

Good luck! Let us know how it goes 😊

[@SportsBagBros.-yy7zz]

​@@ThisMessyHappyGoing by your 13 week plan, I will be done by November. My race is in December. How do I maintain?

[@masonswildadventures]

Subscribed!

[@joshdunn4095]

Are all the numbered runs easy runs or steady runs? I'm finding it difficult finding my easy run pace

[@markhill8590]

Can i ask your advice on a matter Ben please, what's your opinion on running clubs? I've been with one for a few months now and I'm starting to see more negatives than positives, would you suggest going back to solo running? Thanks.

[@ThisMessyHappy]

Hi Mark, it is very very much down to luck. Some running clubs are awesome and helpful and inclusive and positive and some are full of those types of runners that make you feel bad about being slower etc. rule of thumb is, if you feel bad by going, don’t go and try a new one or go solo. They can be amazing. But the right ones 😉😊

[@markhill8590]

@@ThisMessyHappy that's great advice, thanks Ben.....i think i will follow my own training plan, running is meant to be fun and enjoyable.....i get that more going solo, thank you!! 🙏

[@markhill8590]

@@ThisMessyHappy did a long solo run today 16 miles and enjoyed it more than i ever did with the running club, once again thanks for the advice 👍

[@paulj6637]

Or...start your own one? Chances are you are not the first person to be disheartened by a negative club in your area. Keep thinking of doing the same here 👍

[@alyssahaha94]

I’m curious how many runs you two typically do together per week? And are your paces the same? I love running w my hubby but our easy paces are definitely not the same. It’s nice to have the challenge of keeping up with him, but I don’t want to push too hard. (I’m not sprinting during these runs but it’s definitely not zone 2) should I limit these runs to once a week? Love your channel, I’ll definitely be using this plan!

[@joaquinalarcon770]

Hello! Is the plan going to still work if I change the yoga program for more strength session?

[@keith_tinker]

I have a habit of booking events and not giving myself time to train propperly for a longer event, plus do you have any plans for 10 miles, doing the great south in october.

[@travelingfit2032]

When I first looked I was like "10 miles the first week?" Then as I watched the video I heard you say it's in KM. Looks like a good plan, but maybe put that the distances are in KM somewhere on it :)

[@courtneyr.6680]

Yes it would be nice if it could be in Km and miles !

[@flipperspill9268]

Running my first half-marathon in 4 weeks and i have had shin splints for the last 3 weeks. Not sure how the result is gonna be😅

[@EggsForDessert]

I feel ya man. I hate shin splints. I thought I’d left them behind when I started running 10ks with some consistency but they come back when I tried to up my distance in new shoes. It’s like a kick in the teeth

[@swatisubudhi7023]

Heyy hiii A Big shout from INDIA...Big follower of yr vids and follow along strength training..Religiously follow it ... Ummn U may call me a Runner by Passion or a Recreational Runner...but really have the urge for it...but of late ..... I have developedthis BAD BAD habit of stopping and walking for few seconds every KM...may be due to m having high heart rate.and past injury .....how Could I now possibly shrug it out ...Plzzz HELP...

[@joancatherine5118]

Oh my I was thinking in miles until you said kilometers about half way through. Phew… 😅

[@ThisMessyHappy]

Ha ha only psychopaths think in miles 😉😂