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Half Marathon Training

Half Marathon Training

Written by Andrew Taylor. USATF Level 1 Coach. Coaching runners since 2010.

All half marathon training plans give you 12 weeks of effort-based training, recovery weeks in Weeks 4 and 8, and complete workout guidance delivered through Final Surge.

The difference is where each plan begins, how many days you run, and how much weekly volume you want to carry. Start with your current training, then choose the plan that fits it.

Comparing 13.1 with another goal? Explore a 5K plan, move up to a 10K plan, or look ahead to marathon training. Already run a half and going after 26.2? The beginner and intermediate bridge plans start from the fitness a half marathon leaves you with.

Choose Your Half Marathon Training Level

Each plan follows the same coaching approach, but the starting mileage, weekly schedule, workouts, and peak volume are different.

Beginner Half Marathon

Before You Start:
Consistently run 12 to 15 miles a week, 3 to 4 days per week for 4 to 5 miles on regular runs and 5 miles on a long run. No speed work experience needed. Prior 5K or 10K race experience helpful but not required.

$29.99

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Intermediate Half Marathon

Before You Start:
Consistently run 24 to 28 miles a week, 5 days per week for 5 to 6 miles on regular runs and 7 miles on a long run. Understanding of progression runs and intervals. Prior 10K or longer race experience helpful.

$29.99

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Advanced Half Marathon

Before You Start:
Consistently run 38 to 45 miles a week, 6 days per week for 5 to 8 miles on regular runs and 10 miles on a long run. Understanding of progression runs and VO2 intervals. Prior half marathon experience recommended.

$29.99

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Between two plans? Compare the Week 1 starting points and choose the schedule closest to what you are already doing.

Still deciding? Book a free 15-minute call and we’ll pick one together.

What You Get With Every Half Marathon Running Plan

Every plan uses the same effort-based coaching approach, with the mileage, workouts, and weekly schedule adjusted for its level.

All 12 weeks of structured training, with each plan ending on race day.
RPE guidance, activation routines, coaching cues, and adjustment options for every run.
RPE guidance, activation routines, coaching cues, and adjustment options for every run.
Progressive long runs reaching 11 miles in Beginner and 14 in both Intermediate and Advanced, where the extra volume goes into the week instead.
Recovery weeks in Weeks 4 and 8, followed by a taper and race week.
Strength and mobility work: 2 weekly sessions in Beginner, 1 in Intermediate, and separate strength and mobility in Advanced.
Daily workout reminders, completed-workout tracking, and a calendar you can adjust when your schedule changes.
A printable PDF, plus workout syncing with Garmin, Strava, Polar, and most major devices.
Lifetime access, so you buy a plan once and keep it.

Who Writes These Plans

Every Sunrise training plan is written by Coach Andrew Taylor. He’s been running for more than 35 years, has finished over 100 endurance races including the Western States 100, and has crossed the line at eight separate 100-mile ultramarathons.

Andrew holds a USATF Level 1 coaching certification and a CoachUp certification, along with a BS in Exercise Science Education and an MA in Sports Management from The Ohio State University. He has coached runners from a first 5K through a first hundred-miler, and has been doing it from Modesto, California since 2010.

The half marathon plans above use the same progressions he builds for the athletes he coaches one-on-one. The workouts don’t get easier because you bought a plan instead of hiring a coach.

Years Running

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Endurance Races Finished

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100-Mile Finisher

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Frequently Asked Questions

How do I choose the right half marathon plan?

Choose from your current weekly training, not the race distance you have completed.

Beginner opens at 13 miles across 3 runs,
Intermediate at 26 miles across 5 runs, and
Advanced at 40 miles across 6 runs.

The closest starting point is the clearest guide to which schedule you can begin without making Week 1 a major increase in your current training.

What is the difference between the 3 half marathon plans?

Beginner uses 3 runs a week, peaks at 23 miles, and reaches an 11-mile long run.

Intermediate uses 5 runs, peaks at 43 miles, and reaches 14.

Advanced uses 6 runs and peaks at 54, but its long run also stops at 14, because the extra volume goes into the week rather than into the long run.

The workout structure progresses from strides and steady finishes, to progression runs and intervals, to threshold and race-effort work.

How long are the half marathon training plans?

All 3 plans are 12 weeks and end on race day. Each includes recovery weeks in Weeks 4 and 8, followed by the later race-specific work, taper, and race week appropriate to that plan. You choose your plan and set its dates so the final week lines up with your half marathon.

When can I start?

You can start when the plan’s opening week fits your current training and its final week aligns with your race. Final Surge lets you apply the plan using your chosen start or end date. If your race changes, you can move the schedule rather than purchasing the plan again.

How are the workouts delivered?

The plans are delivered through Final Surge, which is free to use on desktop and mobile. Each scheduled run includes its instructions, target effort, coaching cue, and adjustment options. You can follow the workouts from your training calendar, sync supported sessions to a compatible device, or use the printable PDF.

Can I sync the plan with Garmin or Strava?

Yes. Final Surge connects with Garmin, Strava, Polar, Apple Watch, and other supported devices. Compatible structured workouts can sync to your watch, while completed activities can return to your training calendar. Device support and available workout features can vary, but the full instructions remain available inside Final Surge.

Is this a subscription?

No. Each plan costs $29.99 as a one-time purchase and includes lifetime access. Final Surge is free to use, so you are paying for the training plan rather than adding another monthly subscription. You can keep the plan in your account and apply it again for a future half marathon.

What if I need help while I'm training?

Schedule a free 15-minute consultation with Coach Andrew Taylor before you start. If you’d rather have someone adjusting the plan as you go, here’s how to tell whether you need a running coach, and what online coaching includes.

Want a coach in your corner?

A training plan gives you the schedule. Coaching gives you someone rewriting it every four weeks around your life, your workouts, and your race, plus workout feedback, unlimited messaging, and time on a call with Coach Andrew Taylor.

Learn About Online Coaching