Individual Half-Marathon Plan Builder
Don't know your goal time? Predict from a recent race:
Free · no sign-up · €29 when you're ready
Your personalised plan is ready
1:45:00
10-week plan · 4 runs/week · miles
Weeks 1–4 free preview
Phase logic, load progression, and session rationale included. Weeks 5–10 unlock with the full Blueprint.
Your calibrated training zones
Jack Daniels VDOT →Builds mitochondrial density and capillary networks — the aerobic foundation that holds every other session up.
Pushes lactate threshold so race pace feels sustainable, not survival.
VO₂max intervals recruit fast-twitch fibres and sharpen running economy.
Time on feet — fatigue resistance, fuel utilisation, and mental durability for the back half of your race.
Your Runner Profile
Runner Archetype
Endurance Builder
Every mile is a foundation stone.
Target Finish Time
1:45:00
Faster than 85% of recreational runners. Real work shows.
PaceForm.com
💡 Aerobic foundation: every run should be conversational this week. Easy runs are doing real work — mitochondrial density, fat oxidation, connective tissue conditioning. Miss a session? Skip it and move on.
Why? ▾Building mitochondrial density and fat oxidation. These runs feel easy because they're supposed to — slow aerobic work creates the engine that holds your race pace later.
Every run fully conversational — you should be able to speak in complete sentences. If you're breathing hard, slow down.
Missed an easy run? Skip it and move on. Never double up. Missed the long run? Reschedule within 3 days, shortened by 20% if needed.
💡 Aerobic foundation: every run should be conversational this week. Easy runs are doing real work — mitochondrial density, fat oxidation, connective tissue conditioning. Miss a session? Skip it and move on.
Why? ▾Building mitochondrial density and fat oxidation. These runs feel easy because they're supposed to — slow aerobic work creates the engine that holds your race pace later.
Every run fully conversational — you should be able to speak in complete sentences. If you're breathing hard, slow down.
Missed an easy run? Skip it and move on. Never double up. Missed the long run? Reschedule within 3 days, shortened by 20% if needed.
💡 Aerobic foundation: every run should be conversational this week. Easy runs are doing real work — mitochondrial density, fat oxidation, connective tissue conditioning. Miss a session? Skip it and move on.
Why? ▾Building mitochondrial density and fat oxidation. These runs feel easy because they're supposed to — slow aerobic work creates the engine that holds your race pace later.
Every run fully conversational — you should be able to speak in complete sentences. If you're breathing hard, slow down.
Missed an easy run? Skip it and move on. Never double up. Missed the long run? Reschedule within 3 days, shortened by 20% if needed.
💡 Aerobic foundation: every run should be conversational this week. Easy runs are doing real work — mitochondrial density, fat oxidation, connective tissue conditioning. Miss a session? Skip it and move on.
Why? ▾Building mitochondrial density and fat oxidation. These runs feel easy because they're supposed to — slow aerobic work creates the engine that holds your race pace later.
Every run fully conversational — you should be able to speak in complete sentences. If you're breathing hard, slow down.
Missed an easy run? Skip it and move on. Never double up. Missed the long run? Reschedule within 3 days, shortened by 20% if needed.
+ 6 more weeks unlock after purchase
Strength, speed & taper phases included
Weeks 1–4
Easy runs building aerobic capacity and connective tissue. The invisible work.
Weeks 5–6
Tempo runs at lactate threshold — sustainable hard effort you'll hold on race day.
Weeks 7–8
Intervals at VO₂max pace. Converts your base fitness into race speed.
Weeks 9–10
Volume drops ~40%. Fitness is locked in — the goal is freshness for race day.
Sample speed phase week · 4 runs
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Rest — | Easy 3 mi | Speed 4 mi | Rest — | Easy 3 mi | Long 9 mi | Rest — |
The 15-Week Premium Blueprint
Personalised Tapering
Science-backed mileage reduction for race week — keep fitness, lose fatigue.
HM Fueling Strategy
Specific carb-loading targets and mid-race nutrition windows by goal time.
Recovery Protocols
Expert 'Missed Session' rules — when to skip, when to reschedule, when to deload.
High-Res PDF
Printable, mobile-optimised format you can take to the track or coffee table.
Running coach
€80–150
per session
Your Blueprint
€29
once · yours forever
Runna app
€18/mo = €216/yr
subscription
Blueprint
€29
one-time · no subscription
Blueprint Pro
€59
one-time · no subscription
🔒 Secure checkout · delivered instantly by email · 30-day guarantee
Questions? email us
Free · No sign-up
Enter any race result — predicted finish time, personalised training paces, and a plan preview in seconds.
Why free plans fall short
✗Assumes 5–6 days a week — impossible for busy runners
✓3–6 runs/week · built around your schedule, not an ideal one
✗Just numbers — no explanation of why
✓Every session has a plain-English reason you'll actually remember
✗Same plan for every runner regardless of fitness
✓Jack Daniels VDOT paces calibrated to your goal time and race history
The science behind it
Every PaceForm plan is built on Jack Daniels' VDOT system — the gold standard in distance running science. Your finish time from any race distance maps to a personal fitness index. From that single number we derive your easy, tempo, long, and speed paces with scientific precision. No generic pace charts. No one-size-fits-all schedules. Every session targets the exact physiological adaptation that moves you forward.
Finish time prediction via Riegel formula · Paces calibrated to VDOT tables
Other plans give you paces.
This one tells you why.
Designed around real life
Every training plan assumes perfect compliance. Parents, managers, and people with full lives don't get perfect weeks. PaceForm plans are built around that reality — the rules for when life gets in the way are printed right in your PDF.
📅
Missed an easy run?
Skip it and move on. Easy runs support the quality sessions — weekly consistency over 12 weeks matters more than any individual day.
⚡
Missed a tempo or intervals?
Reschedule within 48 hours, or drop it. Never stack two quality sessions back-to-back to compensate — that's where injuries happen.
🗓️
Off sick for a week?
Drop back one week in the plan and continue. Don't try to catch up — your goal is still achievable.
These rules are printed in your PDF — no app needed to find them at 6am before a run.
Early access
No inflated download counts, no invented reviews. Run your race, reply to your delivery email with your time, and we'll feature you here.
Share your race result →Fine-tune
Changes update the live preview above instantly.
Free training guides
Half Marathon Training Plan: Complete Guide
How to structure a half marathon training plan from scratch. Covers weekly mileage, run types, the four training phases, the 10% rule, and how to taper correctly.
Read guide →
How to Run a Sub-2-Hour Half Marathon
What pace you need, what fitness level is required, and the three key workouts that will get you under 2 hours in a half marathon. Includes a sample training week.
Read guide →
Half Marathon Training on 3 Days a Week
Can you train for a half marathon on just 3 days a week? Yes — if you structure those three runs correctly. Here's how, with a sample schedule.
Read guide →
Half Marathon Training for Beginners: Start Here
A complete guide to half marathon training for beginners. How long to train, what pace to run, what a realistic finish time looks like, and how to stay injury-free. Includes a sample 12-week plan.
Read guide →
Half Marathon Race Day Strategy: Stop Going Out Too Fast
How to pace a half marathon correctly from the start. Why runners blow up at km 15, how to handle the first 3 km, what to eat and drink, and how to run a negative split.
Read guide →
Why You Need to Run Slower to Get Faster
Why most runners run their easy days too hard and their hard days too soft. How to find your easy pace, what zone 2 training does, and why embarrassingly slow runs build the engine that race pace runs from.
Read guide →
Missed a Training Run? Here's Exactly What to Do
Missed one run, one week, or two weeks of half marathon training? Here is exactly what to do — whether to restart, skip, or adapt. Includes guidance for illness, injury, and travel.
Read guide →
Half Marathon Training for Busy People
How to train for a half marathon when you have a full-time job, kids, and limited time. A realistic guide to 3–4 day training weeks, what to cut when life intervenes, and how to still hit your goal.
Read guide →
Half Marathon Nutrition Plan: What to Eat and When
A practical half marathon nutrition guide covering carb-loading, race-morning meals, mid-race fuelling, and recovery eating. Based on sports science, written in plain English.
Read guide →
10K to Half Marathon: The Training Bridge
How to go from 10K to half marathon training. Covers the fitness gap, weekly mileage increase, the long run progression, and why 10K runners often struggle with the jump.
Read guide →
Half Marathon Taper: What to Do in the Final Two Weeks
A practical guide to tapering for a half marathon. How much to cut volume, what sessions to keep, what taper madness feels like, and how to handle the final 48 hours.
Read guide →
Running Pace Zones Explained: Easy, Tempo, Speed, and Long Run
What easy, tempo, speed, and long run pace zones actually mean, how they're calculated from your race times, and why running in the wrong zone explains most training plateaus.
Read guide →