13 Week Half Marathon Training Plan - This Messy Happy

Intro

This is a quick summary of the 13 Week Half Marathon Training Plan from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the plan today. Be sure to check out the full video for all the details.

Key Points

• 13‑week structure: three 4‑week blocks (3 weeks work + 1 recovery week) followed by a 2‑week taper.
• Undulating schedule: run every other day, with one rest day per week.
• Block 1 focuses on a gradual mileage increase and weekly interval sessions. If you’re new to this type of workout or want to refine your approach, our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is an excellent resource.
• Block 2 swaps intervals for tempo runs (feel 7‑8/10 effort) while continuing strength work. While a half marathon is an endurance event, building speed is still a key component, and the strategies are often rooted in the same principles used for shorter distances, like those in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Block 3 removes intensity, focuses on higher volume easy runs, culminating in a 18 km (≈11 mi) long run.
• Non‑negotiables: easy runs should feel easy (6/10 effort), include at least one strength‑conditioning session per week, stretch after each workout, and enjoy the process.

Workout Example (Week 5 – Block 2)

• Monday – Rest or gentle yoga.
• Tuesday – Easy run 5 km at an easy pace (6/10 effort).
• Wednesday – Strength & conditioning (30 min) – link in PDF.
• Thursday – Tempo run: 5 km total, with 3 km at tempo (7‑8/10 effort) sandwiched between easy warm‑up/cool‑down.
• Friday – Rest.
• Saturday – Easy run 6 km easy.
• Sunday – Long run: start at 10 km, increase 1 km each week, finishing at 18 km (≈11 mi) in the final week before taper. As you hit and surpass this initial distance, you might find it helpful to review specific strategies for that milestone. Our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance offers valuable insights that can inform your longer runs.
• Taper weeks: cut volume by ~50 % but keep a short, easy run to stay loose.

Closing Note

Give this 13‑week plan a try and adjust the paces to fit your own fitness level using the Pacing app. Enjoy the journey, stay consistent, and you’ll cross the half‑marathon start line with confidence! 🎉

References

• 13 Week Half Marathon Training Plan - YouTube (YouTube Video)

Workout - Feel the Pace Tempo Run

• 1.0km @ 6'45''/km
• 3.0km @ 5'30''/km
• 1.0km @ 7'00''/km

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