The long run carries more weight
With only three runs, long-run progression needs to be steady and recoverable.
Half marathon plan
Half marathon training plan with 3 runs per week
Three runs can work for a half marathon when each run has a job and the long run progresses carefully.
Free 3-run half marathon week
This is a sample week structure. Runapt turns it into a full block with long-run progression, VDOT paces, and readiness checks.
- One easy run
- One threshold or race-pace session
- One long run with controlled progression
WhenSessionHow to run it
Run 1Easy 40 minFinish with 4 relaxed strides
Run 2Tempo session3 x 8 min threshold with easy jog recoveries
Run 3Long run75-110 min easy, progressing across the block
OptionalMobility or walkAdd only if recovery is good
Training notes
Make the plan fit the runner.
Threshold beats random speed
Half marathon performance depends heavily on sustainable aerobic power, not all-out intervals every week.
Recovery is part of the plan
Fewer runs can still be too much if intensity and long-run jumps are not controlled.
Related guides
Keep building the plan.
Half marathon
A half marathon plan that notices a bad week.
A half marathon block with VDOT paces, a long run that only grows if the week can take it, and a rewrite if you miss a day. Free to start.
Open guidePace chart
Half marathon pace chart
A half marathon pace chart with common finish times. Then paces from a recent race.
Open guideBeginner half marathon
First half marathon training plan
A first half marathon sample plan for newer runners, with a free week structure and an adaptive version in Runapt.
Open guideAdaptive plan
Want this adjusted to your fitness, recovery, and schedule?
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