Half marathon: an 8-week plan if you already run 10K

If you can already run 10 km regularly, a half marathon is within reach in eight weeks. What matters is building gradually and arriving at the start fresh, not tired.

Plan structure

Four runs a week: two easy runs, one quality session and one long run. Quality can be a tempo at race pace or repeats like those explained in interval training for beginners. An extra rest day or cross-training is always welcome.

The weekly long run

Start at 10-11 km and add 1-2 km a week: 11, 12, 14, 16 (easier week at 12), 17, 18 and 19. The longest run should be done about two weeks before the race. Running it at conversational pace matters more than running it fast.

Easy runs

Two runs of 6-8 km at a comfortable pace where you can talk. They are key to accumulating mileage without stressing the body. One of them can include a few strides at the end.

The taper

In the final week cut volume and keep a few race-pace segments: two easy runs, one short quality session and a light run two days before. Sleep well and try nothing new.

Race day

A tested breakfast 2-3 hours before, short warm-up, controlled start over the first 5 km. For tactics read the guide to race strategy and use the Velunite pace calculator.

How the load builds

Common mistakes

The most frequent is running easy days too fast and arriving at the quality session already tired. Next come sudden jumps in mileage to make up for a missed week, and a fast start on race day. Others: new shoes never tested over distance, and doing every long run on flat ground when the race course is not flat.

If you miss a session

It happens to everyone: work, bad weather, a cold. If you skip an easy run, let it go and pick up with the next session. If you miss the long run, do not squeeze it in the next day: repeat the week. If you lose more than a week, restart from a lower load and consider whether the race date still makes sense. Never stack two hard sessions in a row to catch up.

Frequently asked questions

Do you really need four runs? With three you can reach the finish line, as long as you keep the long run. Can you walk in the race? Yes, many runners alternate running with short walking breaks at aid stations. How long will it take? It depends on your pace: use the Velunite race time calculator for an estimate.

A note on health

This plan is a general guide and does not replace medical advice. If you have heart or joint problems or other conditions, or have not exercised for a while, get a sports medical check before starting. Stop and see a doctor if you feel chest pain, dizziness, or pain that gets worse as you run.

To train better

A good GPS running watch and long-distance running shoes can help.

Eight weeks are enough if the plan is sustainable: consistency beats intensity.