An adjustable training plan for every runner, from first-timer to competitive athlete. Structure and periodization inspired by Hal Higdon's half marathon programs — set your level, pace, and race day below.
Every pace below is calculated from your goal race pace. Update the pace slider above and these adjust automatically.
Use this before and after every run in the plan below — the table notes when a session needs the full version.
Easy runs and long runs need only steps 1–2; save the full drill-and-strides version for quality sessions and race day.
Foam rolling and an easy walk later in the day both help on long-run days.
| Wk | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
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The weekly structure, long-run progression, and cutback/taper pattern are based on the general framework used in Hal Higdon's half marathon training programs — gradual mileage build, a step-back week roughly every fourth week, and a two-week taper into race day. Distances and pace zones are then scaled and recalculated from your selected level, weeks, and goal pace, so this generates its own plan rather than reproducing Hal Higdon's published schedules. For official Hal Higdon programs (Novice 1/2, Intermediate 1/2, Advanced, HM3, Walkers), visit the link above directly.
This tool generates a general-purpose training guide and is not personalized coaching or medical advice. Talk to a doctor before starting any new training program, especially if you're new to running, returning from injury, or managing a health condition.
Listen to your body: mild fatigue is normal, sharp or worsening pain is not. Skip or modify a session rather than run through pain, and adjust the plan's paces and distances to match how you're actually feeling and adapting. Individual results vary with sleep, nutrition, terrain, weather, and life stress — treat every number here as a starting point, not a mandate.