A half-marathon training plan should extend endurance gradually without turning every run into a test. This 10-week framework is for runners who can already complete about 45 minutes of easy running or run-walking on three days each week. It prioritises repeatable easy mileage, one controlled quality session and a long run that grows in manageable steps.
half-marathon training plan: Who this plan suits
Use the plan when you have a stable recent running routine and no current injury that changes your stride. Pace is deliberately flexible. Easy running should allow conversation in full sentences; controlled efforts should feel purposeful but never like an all-out race. Walk breaks are welcome and can make the longer sessions more sustainable.
Build the full training week
Pair this plan with RunHQ’s weekly running schedule and strength guidance. Compare GPS watches for long-run pacing at Running Watches Australia.
The weekly rhythm
- Monday: rest or gentle mobility.
- Tuesday: easy run, beginning at 30–40 minutes.
- Wednesday: strength or low-impact cross-training.
- Thursday: controlled quality session.
- Friday: rest or short recovery walk.
- Saturday: easy run of 30–50 minutes.
- Sunday: long easy run or run-walk.
Move days to fit work, family and sleep, but avoid placing the quality session immediately beside the long run. If fatigue accumulates, remove the optional strength or Saturday run before cutting sleep or forcing the long run.
Ten-week half-marathon progression
| Week | Long run | Thursday session | Focus |
|---|---|---|---|
| 1 | 60 min easy | 6 × 2 min controlled, 2 min easy | Establish rhythm |
| 2 | 70 min easy | 3 × 6 min steady, 3 min easy | Comfortable volume |
| 3 | 80 min easy | 8 × 90 sec controlled | Light leg speed |
| 4 | 65 min easy | 20 min continuous steady | Cut-back week |
| 5 | 90 min easy | 4 × 7 min steady | Extend endurance |
| 6 | 100 min easy | 6 × 3 min controlled | Practise fuelling |
| 7 | 110 min easy | 3 × 10 min steady | Peak volume |
| 8 | 90 min, last 15 min steady if comfortable | 8 × 2 min controlled | Race-specific control |
| 9 | 75 min easy | 2 × 10 min steady | Begin taper |
| 10 | Race week | 25–30 min easy with 4 short relaxed strides | Freshness |
How to progress safely
The long run grows for two or three weeks before a cut-back. This pattern gives runners a chance to absorb training rather than chasing a perfectly rising graph. Repeat a week when illness, disrupted sleep, travel or unusual soreness makes progression unwise. A missed session does not need to be squeezed into the next day.
The Australian Government’s current adult movement recommendations encourage activity on most days, muscle-strengthening on at least two days and adequate sleep. A race plan is more specific than a population guideline, but the broader message still matters: endurance training works best inside a balanced week that includes recovery, mobility and strength.
Long-run hydration
Carry water when conditions and duration warrant it, and practise the same bottle or soft-flask setup before race day. For reusable hydration options, see Mizu Australia/New Zealand. Check product suitability and current availability directly with the retailer.
Fuel, fluids and race rehearsal
Longer runs are an opportunity to practise breakfast timing, fluids and any carbohydrate foods or drinks you may use during the event. Do not introduce an unfamiliar product on race morning. Sports Dietitians Australia notes that distance-running nutrition is individual and that long or higher-intensity sessions draw heavily on carbohydrate stores. A sports dietitian can help when gastrointestinal symptoms, dietary restrictions or performance goals make fuelling complicated.
Adjusting for warning signs
Normal training can include temporary heaviness or mild muscle soreness, but worsening pain, swelling, altered gait, persistent loss of function or symptoms that recur at the same point in every run deserve attention. Replace a session with rest or low-impact movement and seek individual assessment rather than using the plan to push through a developing problem.
The practical takeaway
Consistency matters more than hitting every line perfectly. Keep easy days genuinely easy, progress the long run patiently, rehearse race-day routines and arrive at the final week with energy rather than accumulated fatigue. Runners moving up from 10K can also review RunHQ’s eight-week 10K progression before beginning this plan.
Sources and image credit
- Australian Government: movement recommendations for adults aged 18–64
- Sports Dietitians Australia: food for distance running
By Charles R Summer. Featured image: original RunHQ editorial image created for this half-marathon guide. © RunHQ / Charles R Summer.
Health and safety notice: This article provides general information, not individual medical, nutrition or exercise advice. If you are new or returning to exercise, pregnant, taking medication, or living with an injury or health condition, consult a qualified health or exercise professional before starting or changing training. Stop exercising and seek appropriate help for chest pain, faintness, unusual shortness of breath, palpitations, severe or radiating pain, weakness, loss of function or symptoms that do not settle.
Related reading: Lake Macquarie Running Festival 2026 Results: Morgan and Wilson Top the Half Marathon.
