HALF MARATHON PLANS
Based on the concepts in the highly successful training guides Advanced Marathoning and Faster Road Racing, Pete’s training plans will prepare you for a personal best.
ABOUT THE PLANS
The most important factors for half marathon performance are lactate threshold pace (LT pace), the endurance to race 13.1 miles (21.1 km), and recovery.
1. LACTATE THRESHOLD PACE
Pete’s plans are designed to raise your LT pace through targeted workouts, including structured threshold sessions, progression long runs, and a well-placed tune-up race. These sessions improve your ability to run faster for longer — a critical component of half marathon performance.
2. ENDURANCE
Endurance is developed through carefully planned long runs and progression long runs that build your capacity to sustain effort over the full distance.
3. RECOVERY
Just as importantly, each plan balances demanding workouts with appropriate recovery - a proven approach Pete has used to guide thousands of runners to personal best performances.
CHOOSE YOUR LEVEL
The 11-week training plans range from Level 1 (16–30 miles [26-48 km] per week) through to Level 5 (64–80 miles [103-129 km] per week). Simply select the level that best aligns with your current training volume and experience.
Current Mileage:
At least 15 miles (24 km) per week.
Plan Weekly Mileage:
Week 1: 16-20 miles (26-32 km)
Week 6: 29-33 miles (47-53 km)
Your Plan Includes:
4 runs and 1-2 optional sessions of aerobic cross-training per week
Long run stepwise progression from 6-7 miles (10-11 km) to 12-13 miles (19-21 km)
Hard-easy training pattern with strategically planned recovery weeks to reduce injury risk
A tune-up race of 8K to 10K as a training benchmark
Emphasis on recovery and adaptation to support consistent training
Daily coach’s notes describing each workout and guiding your half marathon preparation
Current Mileage:
At least 25 miles (40 km) per week.
Plan Weekly Mileage:
Week 1: 30-34 miles (48-55 km)
Week 6: 39-43 miles (63-69 km)
Your Plan Includes:
4 runs and 1-2 optional sessions of aerobic cross-training per week
Lactate threshold workouts tailored for half marathon preparation
Progression long runs finishing at half marathon race pace
Long runs building up from 10-11 miles (16-18 km) to 14-15 miles (22-24 km)
VO2 max workouts including 1,000m and 800m intervals
An 8K to 10K tune-up race as a training benchmark
Pete’s progressive taper to optimize your energy level for race day
Daily coach’s notes describing each workout and guiding your half marathon preparation
Current Mileage:
At least 40 miles (64 km) per week.
Plan Weekly Mileage:
Week 1: 42-48 miles (68-77 km)
Week 6: 50-58 miles (80-93 km)
Your Plan Includes:
5-6 runs and 1 optional session of aerobic cross-training per week
Lactate threshold workouts tailored for half marathon preparation
Progression long runs finishing at half marathon race pace
Long runs building up from 11-12 miles (18-19 km) to 14-16 miles (22-26 km)
VO2 max workouts including 1,000m and 800m intervals
An 8K to 10K tune-up race as a training benchmark
Pete’s progressive taper to optimize your energy level for race day
Daily coach’s notes describing each workout and guiding your half marathon preparation
Current Mileage:
At least 55 miles (89 km) per week.
Plan Weekly Mileage
Week 1: 55-62 miles (89-100 km)
Week 6: 63-71 miles (101-114 km)
Your Plan Includes:
6-7 runs and 1 optional session of aerobic cross-training per week
Lactate threshold workouts tailored for half marathon preparation
Progression long runs finishing at half marathon race pace
Long runs building up from 12-13 miles (19-21 km) to 15-16 miles (24-26 km)
VO2 max workouts including 1,200m, 1,000m and 800m intervals
An 8K to 10K tune-up race as a training benchmark
Pete’s progressive taper to optimize your energy level for race day
Daily coach’s notes describing each workout and guiding your half marathon preparation
Current Mileage:
At least 65 miles (105 km) per week.
Plan Weekly Mileage
Week 1: 64-72 miles (103-116 km)
Week 6: 72-81 miles (116-130 km)
Your Plan Includes:
8-9 runs and 1 optional session of aerobic cross-training per week
Lactate threshold workouts tailored for half marathon preparation
Progression long runs finishing at half marathon race pace
Long runs building up from 13-14 miles (21-22 km) to 16-17 miles (26-27 km)
VO2 max workouts including 1,600m, 1,200m, 1,000m and 800m intervals
An 8K to 10K tune-up race as a training benchmark
Pete’s progressive taper to optimize your energy level for race day·
Daily coach’s notes describing each workout and guiding your half marathon preparation
WHAT’S INCLUDED
Intelligent, effective training for your half marathon
Level 1 training plans for first timers, levels 2-4 for runners with “intermediate” mileage and experience; and level 5 for high mileage runners with “advanced” experience
11-week structured programs
Stepwise increases in long run distance and training volume for optimal marathon preparation
Daily coaches’ notes explaining each workout
Hard-easy training pattern with strategically planned recovery weeks to reduce injury risk
Optional cross-training sessions
Easy access to your training plan anytime, anywhere via the Final Surge app
Seamless integration with all major training platforms, apps, and devices, including Garmin, Strava, Polar, Suunto, Apple Watch, COROS, Wahoo, Stryd, MapMyRun, RunGap, and more
Advanced performance insights to track and refine your progress, pace, heart rate, and more
Each plan is available as miles-based or kilometer-based
