Training
Why most of your runs should feel too easy
The 80/20 approach, conversational pace and how to stop turning every run into a race.
Training
Your first half marathon in 12 weeks
A realistic plan for runners who can already run 5–6 km without stopping.
If you can run 5–6 km comfortably three times a week, a half marathon in 12 weeks is a realistic goal. The plan below keeps the long run as the centre of the week and adds just one structured session.
The structure
- Long run on the weekend: starts at 8 km, peaks at 18 km in week 10.
- One workout midweek: intervals or a tempo run.
- One or two easy runs of 5–8 km.
- Every fourth week is lighter — about 25% less volume, to absorb the work.
| Weeks | Long run | Workout |
|---|---|---|
| 1–3 | 8 → 11 km | 6 × 400 m relaxed-fast, 90 s jog |
| 4 | 9 km | Easy fartlek |
| 5–7 | 12 → 15 km | 3 × 8 min at tempo effort |
| 8 | 12 km | Easy fartlek |
| 9–10 | 16 → 18 km | 2 × 15 min at goal pace |
| 11–12 | 12 → 8 km | Short sharpener, then race |
Race-day pacing
Start the first 5 km slightly slower than goal pace. It will feel too easy; that is the point. Settle into goal pace until 15 km, and only then decide whether you have anything left to push.
Practise your race-morning breakfast and fuelling on the last three long runs, and plan one gel around 45 minutes and another around 1:20 if you will be out longer than that.
General information for healthy adults, not medical advice. See our disclaimer.
Keep reading
Nutrition
Carb loading without the bloat: a 3-day plan
How much carbohydrate you actually need before a half or full marathon, and what to eat.
Nutrition
Gels, chews or real food? Fuelling the long run
How many grams of carbs per hour, how to train your gut, and when water is not enough.