Free half marathon training plan
First half or chasing a PB? A plan built around your current fitness — long runs, tempo and race-day pacing — that adapts every week to what you actually ran.
- Up to 16 weeks
- 4–5 runs / week
- Long run to 19 km
- Base → peak → taper
- MonRest
- TueEasyChatty pace5 km
- WedStrengthRunner strength25 min
- ThuTempo2 × 8 min steady7 km
- FriRest
- SatEasy + strides4 × 20s5 km
- SunLong runSlow and steady8 km
Half marathon plan, week by week
A starting point. Kyrvo personalises paces and distances to you, then adjusts every week.
BaseWeeks 1–4
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 1 | Tempo 2 × 8 min | 8 km | 25 km |
| Wk 2 | Hills 6 × 60s | 9 km | 27 km |
| Wk 3 | Tempo 20 min | 10 km | 29 km |
| Wk 4 | Recovery week | 8 km | 23 km |
BuildWeeks 5–9
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 5 | Intervals 5 × 1 km | 11 km | 31 km |
| Wk 6 | Tempo 25 min | 12 km | 33 km |
| Wk 7 | HMP 2 × 3 km | 13 km | 35 km |
| Wk 8 | Recovery week | 10 km | 28 km |
| Wk 9 | Intervals 6 × 1 km | 14 km | 37 km |
PeakWeeks 10–13
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 10 | HMP 3 × 3 km | 15 km | 38 km |
| Wk 11 | Tempo 30 min | 16 km | 40 km |
| Wk 12 | Recovery week | 12 km | 32 km |
| Wk 13 | HMP 8 km in long run | 18 km | 42 km |
TaperWeeks 14–16
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 14 | HMP 2 × 4 km | 19 km | 40 km |
| Wk 15 | Short sharpener | 12 km | 30 km |
| Wk 16 | Race week · 21.1 km | 21.1 km | Race |
A plan that bends when life gets in the way.
A PDF can't see your missed Tuesday. Kyrvo reads every run you log or sync, from Strava, Garmin, Apple Watch, Fitbit or Suunto, and reshapes the days ahead.
“First plan that actually adjusts when life gets in the way.”
Dan P. · Valencia Marathon 2025Half marathon plan questions
How long is the half marathon plan?
Up to 16 weeks. Set a race date and Kyrvo counts back from it — shorter if your race is sooner.
Can I go from 5K to half marathon?
Yes. 16 weeks is enough if you can run 5K comfortably today.
What pace will I train at?
Add a recent 5K or 10K time and every session gets personal pace targets.
What if I miss a run?
Kyrvo adjusts the coming days so you stay on track without cramming.