Free half marathon training plan
13.1 miles (21.1 km) · grounded in published sports science · free, no account needed.
The half marathon is the distance where the long run starts to matter. 13.1 miles demands real aerobic endurance, but it's far more forgiving than a marathon to fit around a normal life. A good half plan grows your long run steadily, keeps most running easy, and tapers you into race day with fresh legs.
How long does a Half Marathon plan take?
Crawl2Sprint builds your plan back from your real race date and enforces a sensible minimum of about 10 weeks for the Half Marathon, inserting cutback weeks and around two weeks of taper. You'll want to be running a few times a week before starting. New half-marathoners build the long run gradually from a comfortable base; experienced runners push the peak and the quality work for a goal time.
What a Crawl2Sprint Half Marathon plan includes
- Gradual mileage built the way the injury research suggests, with regular cutback weeks. See the research →
- Mostly-easy running — about 80% easy, 20% hard (the polarized split). See the research →
- A right-sized long run (peaking around 10–14 miles for this distance), grown steadily. See the research →
- A proper taper — around two weeks of reduced volume so you arrive fresh. See the research →
- A day-by-day calendar anchored to your race, with each session linked to the study behind it.
What a typical week looks like
A typical half-marathon week is 4–5 runs anchored by a weekly long run that grows over the block (capped so it doesn't dominate recovery), plus one quality workout and easy running for the rest.
How long should I train for a half marathon?
10 to 14 weeks is the sweet spot for most runners. Enough time to build the long run safely and absorb the work through cutback weeks, without dragging on. The builder enforces a sensible minimum for the distance.
Can a beginner run a half marathon?
Yes, with enough runway. If you can run 3–4 miles comfortably, a 12–14 week plan can carry you to 13.1 — the key is gradual long-run progression, which the plan handles for you.
Build your free Half Marathon plan
Tell us where you're starting, your race date, and how many days you can run — we'll build the whole block in about 30 seconds. Build your free Half Marathon plan → No account needed. For quick answers see the guides, and for the full evidence the methodology.