Free Half Marathon Training Plan
A complete 12-week half marathon plan with 4 runs per week. No email required, no paywall, no catch. Just a quality plan that happens to be free. Designed for intermediate runners who can already run 5 to 6 miles.
Why This Plan Is Actually Free
Most "free" half marathon plans online require your email address, show you 2 weeks and then ask for payment, or are so generic they are useless. This plan is different. The entire 12-week schedule is right here. No gates, no signups, no hidden costs.
We built Motera, a gamified running app, and we know that runners who follow structured training plans run more consistently. More consistent runners become better runners. Better runners want better tools. That is the business model. The plan is free because helping you become a better runner is how we earn your trust.
Before You Start
This plan assumes you have an existing running base. It is not a beginner plan. Before starting week 1, you should be able to:
Run 5 to 6 miles without stopping
Run 3 or more times per week consistently for at least 4 weeks
Complete 15 to 18 miles per week without persistent soreness or pain
Run at a comfortable, conversational pace for 50 to 60 minutes
If you do not meet these prerequisites, check our half marathon plan for beginners instead.
Plan Structure
Duration
12 weeks
Runs/Week
4
Peak Mileage
27 mi
Long Run Peak
12 mi
Weekly layout: Monday, Friday, and Sunday are rest or optional cross-training days. Tuesday and Thursday are easy runs. Wednesday is your quality session (tempo or speed work). Saturday is your long run. Recovery weeks fall at weeks 4 and 8 with reduced volume. The taper begins in week 11.
Complete 12-Week Schedule
Tip: Use Ctrl+P (or Cmd+P on Mac) to print this schedule.
Pace Guidelines by Target Time
The plan above tells you what to run. This section tells you how fast. Find your target finish time and use the corresponding paces for each workout type. Remember: 80% of your running should feel easy.
Sub-2:00 Goal
Race Pace
9:09/mi (5:41/km)
Easy Runs
10:00 to 10:45/mi
Tempo Pace
8:40 to 8:55/mi
Long Run
10:00 to 10:45/mi
2:00 to 2:15 Goal
Race Pace
9:09 to 10:18/mi
Easy Runs
10:45 to 11:45/mi
Tempo Pace
9:30 to 10:00/mi
Long Run
10:45 to 11:45/mi
2:15 to 2:30 Goal
Race Pace
10:18 to 11:27/mi
Easy Runs
11:45 to 13:00/mi
Tempo Pace
10:30 to 11:00/mi
Long Run
11:45 to 13:00/mi
Use our training pace calculator for personalized paces based on a recent race time.
Taper: Weeks 11 and 12
The taper is not laziness. It is strategy. Your body needs 10 to 14 days to fully absorb the training you have done. Cutting volume while maintaining some intensity ensures you arrive at race day with fresh legs and full energy stores.
Week 11 (Taper Start)
Total mileage drops to 20 miles (from 27 peak)
Keep one shorter tempo session (2 miles)
Long run at 8 miles (easy pace)
Prioritize sleep: aim for 8+ hours nightly
Start increasing carbohydrate intake by 15 to 20%
Week 12 (Race Week)
Only 8 miles total before race day
Short strides on Wednesday to keep legs sharp
Easy 2 miles on Thursday, nothing on Friday
Full carb-load Thursday and Friday
Lay out race gear Friday night, arrive early Saturday
Race Day Strategy
Miles 1 to 3: Start slow
Run 10 to 15 seconds per mile slower than your goal pace. The start will be crowded and your adrenaline will be high. Resist the urge to go out fast. Your first mile should feel almost too easy.
Miles 4 to 7: Settle into rhythm
Find your goal pace and lock in. This is the smoothest part of the race. Stay relaxed, take a gel around mile 5 or 6, and enjoy the crowd. Do not speed up even if you feel amazing.
Miles 8 to 10: Do the work
Maintain pace. It will feel harder than the first half. Focus on form, keep your cadence quick, and take another gel. Break these miles into small chunks.
Miles 11 to 13.1: Finish strong
You have a 5K left. If you paced correctly, you should be able to maintain or even pick up slightly. Count down the miles. Sprint the last 0.1 if you can. Celebrate at the finish line.
Use our race day checklist to make sure you do not forget anything, and the race fueling calculator for a personalized nutrition plan.
How to Customize This Plan
For 3 runs per week:
Drop the Thursday easy run. Keep Tuesday (easy), Wednesday (quality), and Saturday (long run). Add cross-training on Thursday if possible. Your total mileage will be lower but you will still build the key fitness markers: long run endurance and lactate threshold from tempo work.
For 5 runs per week:
Add a 3 to 4 mile easy run on Monday. Keep everything else the same. This adds 3 to 4 miles of easy volume per week, which improves aerobic fitness without adding injury risk. Make sure the Monday run stays easy since you have a quality session on Wednesday.
If you miss a week:
Do not try to "make up" missed runs. Simply pick up where the schedule says and continue forward. If you missed a recovery week, use the first week back as a recovery week instead. Never skip the long run if you can help it. It is the most important workout in the plan.
Nutrition Basics for Training
Daily nutrition
Eat enough to fuel your training. This is not the time to cut calories. Focus on whole foods: lean protein, complex carbs (rice, oats, sweet potatoes), healthy fats, and plenty of vegetables. Runners need more carbohydrates than sedentary people.
Before long runs
Eat a familiar carb-rich meal 2 to 3 hours before. Toast with peanut butter and banana is a classic. Avoid high fiber and high fat foods that can cause stomach issues during the run.
During long runs
For runs over 60 minutes, bring a gel and water. Take the gel around minute 45 with water. For runs over 90 minutes, take a gel every 30 to 40 minutes. Practice this in training so your stomach is ready for race day.
Race week carb-loading
Increase carbohydrate intake by 20 to 30% on Thursday and Friday before your Saturday race. Add an extra serving of rice, pasta, or bread at each meal. This is not about eating more total food. It is about shifting your ratio toward more carbs.
About This Free Half Marathon Training Plan
This is a completely free 12-week half marathon training plan published by Motera, a gamified running app for iOS. The plan requires no email signup, no account creation, and no payment. It is designed for intermediate runners who can already run 5 to 6 miles comfortably and are running at least 3 times per week.
The plan uses 4 runs per week: two easy runs, one quality session (tempo or speed work), and one long run building from 6 to 12 miles. Recovery weeks at weeks 4 and 8 reduce volume to allow adaptation. A 2-week taper in weeks 11 and 12 prepares the body for race day. Pace guidelines are provided for three goal time ranges: sub-2:00, 2:00 to 2:15, and 2:15 to 2:30.
Make Every Training Run Count
12 weeks of training means dozens of easy runs. Motera gives each one a purpose by turning your runs into territory capture missions. Run loops to claim zones on a real map, explore through Fog of War, and watch your territory grow as your fitness builds.
The plan is free. The app is free. Your half marathon journey just got more fun.
MoteraFrequently Asked Questions
Is this half marathon training plan really free?
Yes, completely free. No email signup, no paywall, no hidden costs. The entire 12-week plan is right here on this page. You can bookmark it, print it, or screenshot it. We built this because too many "free" plans require your email address or only show you 2 weeks before asking you to pay. This one is the real deal.
Who is this free half marathon plan designed for?
This plan is designed for intermediate runners who can already run 5 to 6 miles comfortably and are running 3 or more times per week. It is not a couch-to-half-marathon plan. If you cannot run 5 miles continuously, spend 4 to 6 weeks building up to that distance first, then start this plan.
Can I adjust this plan from 4 runs to 3 runs per week?
Yes. To drop to 3 runs per week, keep the long run (Saturday), the quality session (Wednesday), and one easy run (Tuesday). Drop the Thursday easy run. Your total weekly mileage will be lower, but you will still build the endurance and speed needed for race day. The plan customization section on this page has more details.
What pace should I run my easy runs at?
Easy runs should be 60 to 90 seconds per mile slower than your goal half marathon pace. You should be able to hold a full conversation. For a 2:00 goal (9:09/mi race pace), easy runs should be around 10:00 to 10:45 per mile. Most runners go too fast on easy days, which leads to fatigue and injury.
What is a tempo run and why is it in the plan?
A tempo run is a sustained effort at "comfortably hard" pace, typically 15 to 20 seconds per mile faster than your goal half marathon pace. You can speak in short phrases but not hold a conversation. Tempo runs improve your lactate threshold, which directly improves your ability to hold pace over 13.1 miles.
Do I need to run 13.1 miles before race day?
No. The longest run in this plan is 12 miles. Running the full race distance in training adds injury risk without meaningful fitness gains. Your taper, race day adrenaline, and crowd support will carry you the extra 1.1 miles. Trust the plan.
How do I taper for a half marathon?
The taper begins in week 11 of this plan. Total weekly mileage drops by about 25% in week 11 and 50% in week 12 (race week). You maintain some intensity with shorter quality sessions but dramatically cut volume. The taper lets your body absorb 10 weeks of training and arrive at the start line fresh.
Can I print this training plan?
Yes. Use your browser print function (Ctrl+P or Cmd+P) to print this page. The plan tables are designed to be printer-friendly. You can also screenshot the weekly schedule tables and save them to your phone for quick reference during training.
