FunRunGo schedule
12-week half marathon schedule
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FunRunGo schedule
12-week half marathon schedule
Opening the schedule…
FunRunGo schedule
Four run days over 12 weeks for the 21.0975 km half marathon. The long run builds from 6.5 km to 16.5 km, with a shorter week every fourth build week.
This schedule was written for FunRunGo. It is not medical advice and it is not a coach. It does not know your health, the weather, or the course. Stop and get medical help for chest pain, fainting, unusual shortness of breath, or confusion. Read the health disclaimer.
Training paces below use an example finish of 2:00:00. Enter the finish time you are training for, or open the custom schedule from a calculator result.
The calculator result in this link was 4:25:00 over 42.195 km, which is a different distance from this schedule. It does not replace the finish time above.
Race pace is that finish time divided by 21.0975 km · 13.1094 mi. Easy, steady, and long paces are offsets from that race pace. Both units are in the table.
| Effort | Pace | How it should feel |
|---|---|---|
| Easy and shakeout | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi | You can speak in sentences. |
| Long | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi | Mostly easy. A little slower is fine late in the run. |
| Steady | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi | Harder than easy, still short of race effort. |
| Race | 5:41.3 /km · 9:09.2 /mi | The even pace for the finish time above. |
Build weeks step the long run from the starting distance toward the peak. Every few build weeks, that long run drops to about 72% of the week before it. Other runs stay shorter than the long run. The closing weeks shorten again, and the last Sunday is the race.
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 2.5 km · 1.5534 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 2 km · 1.2427 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 2 km · 1.2427 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 6.5 km · 4.0389 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 2.5 km · 1.5534 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 2.5 km · 1.5534 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 8 km · 4.971 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 4 km · 2.4855 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 3 km · 1.8641 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 9.5 km · 5.903 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 2.5 km · 1.5534 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 2 km · 1.2427 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 7 km · 4.3496 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 3.5 km · 2.1748 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 11 km · 6.8351 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 4 km · 2.4855 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 12 km · 7.4565 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 5.5 km · 3.4175 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 4.5 km · 2.7962 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4 km · 2.4855 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 13.5 km · 8.3885 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 4 km · 2.4855 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 9.5 km · 5.903 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5 km · 3.1069 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 15 km · 9.3206 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 6.5 km · 4.0389 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5.5 km · 3.4175 mi | 5:56.3–6:16.3 /km · 9:33.4–10:05.6 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 16.5 km · 10.2526 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Shorter long run. Keep the easy days easy.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 4 km · 2.4855 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 3.5 km · 2.1748 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | LongLong run, mostly easy. | 10 km · 6.2137 mi | 6:51.3–7:31.3 /km · 11:01.9–12:06.3 /mi |
Race week. Short and easy, then the start line.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | ShakeoutShort and easy, just to loosen up. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy, with four short pickups of about 20 seconds at race effort, then jog. | 4 km · 2.4855 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Fri | RestRest. | — | — |
| Sat | ShakeoutShort and easy, just to loosen up. | 3 km · 1.8641 mi | 6:41.3–7:21.3 /km · 10:45.8–11:50.2 /mi |
| Sun | RaceRace day. Start at the pace you planned, not faster. | 21.0975 km · 13.1094 mi | 5:41.3 /km · 9:09.2 /mi |
Even-pace clocks for 2:00:00 over 21.0975 km · 13.1094 mi. Print the strip for the unit you are viewing, or download mile and kilometer rows for this split. This is arithmetic, not medical advice.
FunRunGo
2:00:00 · 21.0975 km · 13.1094 mi
9:09.2/mi · 5:41.3/km · even pace
Even pace. Arithmetic only, not medical advice.
Twelve. Sunday of week 12 is the half marathon, 21.0975 km. The long run builds from 6.5 km to 16.5 km, and every fourth build week shortens that long run to about 72% of the week before it.
Someone who can already run about 5 km without stopping before week 1. There are four run days: Tuesday, Thursday, Saturday, and Sunday. It is not a start-from-zero plan.
You enter a half marathon finish time. Race pace is that time divided by 21.0975 km. Easy, steady, and long ranges are offsets from that race pace. Both minutes per kilometer and minutes per mile are shown. They are not a medical limit.
No. A pace range is the finish time you entered, divided into the race and then offset for easy, steady, and long days. It does not know your health. Stop and get medical help for chest pain, fainting, unusual shortness of breath, or confusion.