12-Week Half Marathon Training Plan

This plan is designed for newer runners who want to complete their first half marathon with confidence. If you're looking to build endurance safely and reach the finish line strong, this plan will guide you step by step. The focused sessions will get you there in the best time possible.

Key Features of the Plan

• 2-3 runs per week, each around an hour long.


• Mix of long runs, tempo runs, intervals, and easy runs.


• Guidance is provided on which sessions can be swapped for club runs, allowing you to maintain your social runs.


• Structured progression to ensure consistent improvement without overwhelming your schedule.

Recommended Starting Ability

• Comfortably run for at least 45 minutes before starting.

12-Week Structured Progression

The plan is divided into three key blocks, ensuring gradual improvement:

• Block 1 (Weeks 1-4): Build a solid endurance base and gradually introduce race pace efforts.


• Block 2 (Weeks 5-8): Focus on speed and endurance with intervals and tempo runs for significant gains.


• Block 3 (Weeks 9-12): Refine race pace and peak for race day with reduced volume and high intensity.

Overcoming Race Pace Challenges

Maintaining race pace can be tough, but our plan includes race pace sessions to build confidence and stamina, ensuring race day feels natural.

Staying Motivated

We’ve varied the workouts to keep you engaged, ensuring steady progression while maintaining enjoyment in your training.

Seamless Integration & Support

Our plan integrates with smartwatches for live tracking and provides a full training calendar to monitor progress. For pacing questions or other support, I’m available via email to guide you. Make sure you tick the box for coach support when purchasing.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With years of experience in coaching runners of all levels, I’m passionate about helping athletes achieve their full potential by focusing on efficient, result-driven training. Whether you're training for your first half marathon or aiming for a personal best, I’m here to help you succeed.

Ready to Overcome Your Challenges?

This plan gives you the confidence to tackle your half marathon with clear guidance for every session. You’ll always know what you're working on and why.

Ready to take your training to the next level? Let’s get started today and run with purpose!

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