Half Marathon Training Plan
A 12-week half marathon plan combining structured running with indoor cycling cross-training to build endurance while managing impact.
This 12-week plan is built for runners who want the endurance of a full half marathon buildup without every extra mile landing on their joints — running days build your race-specific fitness while Zone 2 and tempo cycling days add aerobic volume and active recovery in between.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Base
Weeks 1–4Easy running mileage supported by Zone 2 cycling and recovery spins between sessions.
Build
Weeks 5–8Longer runs and your first tempo efforts, both on the road and the bike.
Peak
Weeks 9–11Your biggest training week, including your longest run before race day.
Taper
Week 12A light week of easy running and recovery cycling to arrive at the start line fresh.
Frequently asked questions
How many rest days do I get on this plan?
At least one full rest day a week, with cycling cross-training filling most of your non-running days rather than more running.
What's the longest run in this plan?
The plan peaks around 16–18 km, enough distance in the legs to make 21.1 km on race day feel manageable.
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