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Half Marathon Running Program




This half marathon running program uses heart rate monitor training zones.

You can use it without a heart rate monitor as well.

The zones used are :




Zone 1
Slow Run

Zone 2
Easy Run

Zone 2 1/2
Steady State Run

Zone 3
Tempo Run




Other running programs on this site :

Beginners Running Program 1 -- From 0 to 15 minutes in eight weeks

Beginners Running Program 2 -- From 0 to 20 minutes in ten weeks

Beginners Running Program 3 -- From 0 to 30 minutes in twelve weeks

10K Running Program -- Twelve Week Running Program for your first 10K Race







WK 1
Zone 2
Zone 2
Zone 2
Zone 1

35 min.
40 min.
35 min.
60 min.
WK 2
Zone 2
Zone 2
Zone 2
Zone 1

40 min.
45 min.
35 min.
65 min.
WK 3
Zone 2
Zone 2
Zone 2
Zone 1

45 min.
45 min.
45 min.
70 min.
WK 4
Zone 2
Zone 2
Zone 2
Zone 1

30 min.
30 min.
30 min.
60 min.
WK 5
Zone 2 1/2
Zone 2
Zone 3
Zone 1

35 min.
45 min.
2 x 12 min;
5 min jog
in between
75 min.
WK 6
Zone 2
Zone 2 1/2
Zone 3
Zone 1

45 min.
40 min.
2 x 16 min;
5 min jog
in between
80 min.
WK 7
Zone 2 1/2
Zone 3
Zone 2 1/2
Zone 1

45 min.
2 x 20 min;
5 min jog
in between
35 min.
90 min.
WK 8
Zone 2
Zone 3
Zone 2
Zone 1

35 min.
2 x 20 min;
5 min jog
in between
35 min.
60 min.
WK 9
Zone 2 1/2
Zone 3
Zone 2
Zone 1

50 min.
2 x 20 min;
5 min jog
in between
50 min.
95 min.
WK 10
Zone 2
Zone 1-2-
3-2-3-
2-1
Zone 2
Zone 1

50 min.
10 min. in
each zone
50 min.
100 min.
WK 11
Zone 2 1/2
Zone 3
Zone 2
Zone 1

50 min.
2 x 20 min;
5 min jog
in between
60 min.
90 min.
WK 12
Zone 2
Zone 2
Zone 2
Race

30 min.
30 min.
30 min.








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