Free half marathon training plan generator
From sub-2:00 to sub-1:20, from 3 runs/week to 6. Our engine builds a personalised periodised plan in 15 seconds — real paces, structured intervals, Garmin-ready.
Plan lengths by experience
- Beginner (first HM, <15 km/week base): 24 weeks with a long 14-week base
- Developing (finished a HM before, 15–40 km/week): 16 weeks
- Intermediate (40–70 km/week, previous HM under 1:45): 14 weeks
- Advanced (70+ km/week, under 1:25): 12 weeks
What a peak week looks like (intermediate, sub-1:30 goal)
- Mon — Easy 9 km @ 5:02/km (45 min)
- Tue — Tempo 65 min — 15 WU + 40 min @ 4:11/km + 10 CD (extended quality day)
- Wed — Easy 9 km @ 5:02/km
- Thu — VO2 intervals — 6 × 4 min @ 3:50/km with 2.5 min recovery
- Sun — Long progressive 20 km (71 E + 30 M)
What you get for free
- Full week-by-week plan with real paces (not zones)
- Goal-pace Sunday race-sims in peak phase (critical for stretch PRs)
- Mid-cycle 10K time trial at week N/2 for VDOT re-benchmark
- Garmin Connect sync — every workout arrives on your watch as structured WU+main+CD
- Plan Health monitoring — warns if volume jumps more than 10%/week
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Frequently asked questions
How many weeks before my race should I start?
Intermediate runners: 14 weeks ideal. Developing runners: 16–18 weeks. Beginners: at least 20 weeks. We can compress to 10 weeks minimum but won't generate shorter plans because taper + build can't physically fit.
Can I do this on 3 runs per week?
Yes — set days_per_week=3 in the wizard. You'll get one long run + one quality (tempo or intervals) + one easy. Works well for time-pressed runners but caps your ceiling slightly.
What pace does the plan use for Sunday long runs?
Base phase: all easy (5:02 /km for VDOT 51). Build: progressive long runs with 30 min at marathon pace finish. Peak: race-sim long runs with 25–35 min at GOAL half-marathon pace (4:00 for sub-80, etc).
Does it account for injury history?
Yes — beginner archetype caps long runs at 25% of weekly volume and bans hill repeats in the first 8 weeks. Intermediate gets 32% long-run share. Advanced 35%+.
Can I move a workout if I can't run that day?
Yes — drag and drop in the calendar Plan view (desktop and mobile). The move syncs back to Garmin automatically.
Part of Get-Split.com — a free, device-agnostic training platform for runners, cyclists, swimmers and triathletes. No credit card required.