6 Week Half Marathon Training Plan (Free, Personalized)
This 6-week half marathon plan runs 4 days a week (Tue, Thu, Sat and a Sunday long run), peaks at 21 miles in week 4, builds the long run to 6.9 miles and tapers for 2 weeks. Easy running only, the right call for a first half marathon. Use the table as is, print it, or generate the same plan around your own race date and run days.
Make this half marathon plan yours
Same engine as every plan on this site, but with your race date, your run days and your longest recent run. Prints to PDF, exports to your calendar. No signup.
The 6-week half marathon plan, week by week
| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| W1 | Base | Rest | Easy run 3.3 mirelaxed | Rest | Easy run 3.3 mirelaxed | Rest | Easy run 3.3 mirelaxed | Long run 4 misteady, conversational | 14 mi |
| W2 | Base | Rest | Easy run 3.8 mirelaxed | Rest | Easy run 3.8 mirelaxed | Rest | Easy run 3.8 mirelaxed | Long run 4.8 misteady, conversational | 16 mi |
| W3 | Build | Rest | Easy run 4.2 mirelaxed | Rest | Easy run 4.2 mirelaxed | Rest | Easy run 4.2 mirelaxed | Long run 5.8 misteady, conversational | 18 mi |
| W4 | Peak | Rest | Easy run 4.8 mirelaxed | Rest | Easy run 4.8 mirelaxed | Rest | Easy run 4.8 mirelaxed | Long run 6.9 misteady, conversational | 21 mi |
| W5 | Taper | Rest | Easy run 3.7 mirelaxed | Rest | Easy run 3.7 mirelaxed | Rest | Easy run 3.7 mirelaxed | Long run 4.8 misteady, conversational | 16 mi |
| W6 | Taper | Rest | Easy run 2.8 mirelaxed | Rest | Easy run 2.8 mirelaxed | Rest | Easy run 2.8 mirelaxed | Long run 2.9 misteady, conversational | 11 mi |
| Week | Phase | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| W1 | Base | Rest | Easy run 5.3 kmrelaxed | Rest | Easy run 5.3 kmrelaxed | Rest | Easy run 5.3 kmrelaxed | Long run 6.4 kmsteady, conversational | 23 km |
| W2 | Base | Rest | Easy run 6.1 kmrelaxed | Rest | Easy run 6.1 kmrelaxed | Rest | Easy run 6.1 kmrelaxed | Long run 7.7 kmsteady, conversational | 26 km |
| W3 | Build | Rest | Easy run 6.8 kmrelaxed | Rest | Easy run 6.8 kmrelaxed | Rest | Easy run 6.8 kmrelaxed | Long run 9.3 kmsteady, conversational | 29 km |
| W4 | Peak | Rest | Easy run 7.7 kmrelaxed | Rest | Easy run 7.7 kmrelaxed | Rest | Easy run 7.7 kmrelaxed | Long run 11.1 kmsteady, conversational | 34 km |
| W5 | Taper | Rest | Easy run 6 kmrelaxed | Rest | Easy run 6 kmrelaxed | Rest | Easy run 6 kmrelaxed | Long run 7.7 kmsteady, conversational | 26 km |
| W6 | Taper | Rest | Easy run 4.5 kmrelaxed | Rest | Easy run 4.5 kmrelaxed | Rest | Easy run 4.5 kmrelaxed | Long run 4.7 kmsteady, conversational | 18 km |
Totals are the sum of the week's runs, rounded to a whole mile; day distances are rounded to a tenth of a mile. Rest days show the default Tue/Thu/Sat/Sun pattern; the generator moves sessions to the days you pick.
Phases of the plan
- Base, 2 weeks. Base: easy running only, the long run grows a little each week and every fourth week steps back to absorb the work.
- Build, 1 week. Build: volume keeps rising; experienced runners add one tempo or interval session a week, beginners keep everything easy.
- Peak, 1 week. Peak: the longest runs of the plan and the highest weekly volume.
- Taper, 2 weeks. Taper: volume and the long run step down so you arrive at the start line fresh; race week ends with a short run.
Run types
- Easy run. Relaxed, conversational. Most of the plan.
- Long run. Steady and conversational, the one run that builds race endurance. Always on your long-run day.
- Tempo. 1 mile easy, the middle miles comfortably hard, 1 mile easy. Marathon and half plans, experienced runners only.
- Intervals. 5 × 400 m (6 × in the peak) with jog recovery; 5K and 10K plans.
- Rest. Days without a run. The generator respects the days you choose.
How the numbers are set
- Phases by share of plan length: Base = first 30 % of weeks, Build = next 30 %, Peak = the rest up to the taper, Taper = last 3 weeks (marathon), 2 (half), 1 (10K and 5K). A short plan still gets at least one Build and one Peak week
- Starting weekly volume = max(current weekly mileage you enter, run days × 4 mi for the marathon, × 3.5 for the half, × 2.5 for the 10K, × 2 for the 5K). Week 1 in a table can be a mile or two higher: no easy run is shorter than about 2 mi
- Target peak week for a first-timer: 35 mi (marathon), 25 mi (half), 20 mi (10K), 15 mi (5K); 25 % higher with some experience. Weekly growth (3 % to 15 %) is solved so the highest week before the taper hits the target. A plan too short for that peaks lower, as the table shows
- Every 4th week is a cutback week at 82 % of the previous week, but never in the taper or the two weeks before it
- Long run grows each week toward its cap (20 mi marathon, 14 mi half, 9 mi 10K, 6 mi 5K) by 4 % to 20 % a week and drops to 85 % on cutback weeks. In a short plan it can stay below the cap
- Taper: about 75 % of the peak week in the first taper week, then about 60 % and 45 % (marathon) or 50 % (half). The 5K and 10K taper lasts one week. The long run drops to 70 % and, in a longer taper, to about 60 % in race week. Low-mileage plans cut a little less
How this plan differs
The 6-week half marathon plan set against the 8-week plan and the 9-week plan, its closest neighbours on the site. All numbers come from the engine that builds the table above.
- Length and phases. 6 weeks: 2 base, 1 build, 1 peak, 2 taper. The 8-week plan is 2 weeks longer (2 build, 1 peak); the 9-week plan is 3 weeks longer (3 build, 1 peak).
- Starting point. Week 1 has 14 miles over 4 runs and a 4-mile Sunday run, the same as the 8-week plan.
- Peak and total. The biggest week is 21 miles (week 4), and the plan adds up to 96 miles. 8-week plan: 20 at week 6, 31 miles more in total; 9-week plan: 23 at week 7, 57 miles more in total. Sunday distance tops out at 6.9 miles, below the 14-mile ceiling.
- Hard sessions. None: all 24 runs are easy days or the Sunday run. 8-week plan: no hard sessions; 9-week plan: no hard sessions.
- Taper. 16 → 11 miles over the last 2 weeks, with 2.9 miles on race-week Sunday; the 9-week plan tapers 17 → 12.
Frequently asked questions
How many miles a week is this 6 week half marathon plan?
From 14 miles in week 1 to a peak of 21 miles in week 4, 96 miles in total. The generator raises the starting volume if you enter a higher current weekly mileage.
What is the longest run in the plan?
6.9 miles in week 4. The long run is capped at 14 miles for the half marathon.
How long is the taper?
2 weeks: volume and the long run step down each week before the race.
Can I run on different days?
Yes. Pick any 2 to 7 days and the long-run day in the generator above; the plan keeps the hard session away from the long run.
Can I download the plan as a PDF?
Yes, the Download PDF button opens your browser's print dialog; choose Save as PDF. The generator also exports an .ics calendar with real dates. No signup, no watermark.
What does the peak week of the 6-week half marathon plan look like?
Week 4 (peak phase): Tue easy run 4.8, Thu easy run 4.8, Sat easy run 4.8, Sun long run 6.9 miles, 21 in total. The taper then cuts the volume over 2 weeks.
Does the 6-week half marathon plan include speed work?
No. All 24 runs are easy runs or the Sunday run; the plan builds endurance only. The generator adds a weekly quality session when you choose 4 or more run days and say you have run the distance before.