Who this plan is for
- ✓You're training for your first half marathon or returning after a significant break
- ✓Your comfortable easy run pace is around 9:30–10:30/km (15:18–16:54/mi) or slower
- ✓You can currently run 5–6 km without stopping, or complete a 5K in any time
- ✓You run 3 days per week and need a plan built around that realistic commitment
- ✓You want every session explained so you understand what you're training — not just what to do
- ✓You're focused on finishing strong rather than competing — this is the first step in a longer running journey
What your training actually looks like
Every session in the plan comes with a plain-English reason, not just a pace. Choose your schedule below to see what Week 1 looks like.
The four phases
Base phase (weeks 1–4)
Three easy runs per week including the long run. All sessions conversational with walk breaks when needed. Long run builds from 8 to 13 km. Finishing each session is the goal — pace is secondary.
Strength phase (weeks 5–7)
First tempo sessions: 2 km at 7:57–8:03/km. Long run reaches 14–15 km. Easy runs stay easy. One hard session per week maximum.
Speed phase (weeks 8–9)
Short 400m efforts at 7:25–7:35/km add brief speed stimulus. Long run peaks at 16–17 km. Volume near maximum — then taper begins.
Taper phase (weeks 10–12)
Volume drops 30–35%. Sessions shorten. Rest is training. Arriving at race day fresh is more valuable than last-minute miles.
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Build my Sub 3:00 Plan →Frequently asked questions
What pace do I need to finish in under 3 hours?
To finish in 2:59:59, you need to average 8:31/km (13:43/mi). That's 8 minutes 31 seconds for every kilometre of the 21.1 km course. Tempo training runs at 7:57–8:03/km (12:49–12:59/mi) to stress your system above goal pace. Easy runs sit at 9:45–10:35/km (15:41–17:03/mi).
Is it okay to use a run/walk strategy?
Yes — especially for a first half marathon. A run-walk approach (e.g. run 10 min, walk 1 min) often results in faster finish times than running until forced to stop. Practice it in training, especially on long runs. It's a race strategy, not a sign that you're not ready.
How long will the longest training run be?
Long runs build from 8 km in week 1 to a peak of 16–17 km in week 9. That's shorter than the race distance — intentionally. Completing 16 km in training with fresh legs is enough preparation to finish 21.1 km on race day adrenaline and taper. Pushing the long run to 21+ km before the race significantly increases injury risk.
What if I can only run 2 days per week?
A minimum of 3 sessions per week is needed to complete a half marathon under 3 hours. At 2 sessions, you can finish — but the risk of injury and the difficulty of the final 5 km both increase significantly. If 3 days is difficult, prioritise the long run and one easy mid-week run as your minimum.
Find your training paces
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