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A 12-week plan to finish a half marathon with no time target, with 3 runs a week, building to a 36.9 km peak week and a 21 km long run.
Half marathon
12 weeks
Free & Premium
This plan runs over 12 weeks. You can start at any point: do all 12 weeks or jump in wherever feels right.
Try our No Time Target Half Marathon plan. You want to finish 21.1km with structure. There is no time target. Finishing 21.1km is the goal. It is 12 weeks, with 3 runs a week. The exact sessions are in the app.
Start this plan
Download Dangelo and follow this plan today. Free on iOS & Android.
| Week | Total km | Runs | Long run | Key session |
|---|---|---|---|---|
| 1 | 19.2 | 3 | — | Race |
| 2 | 20.2 | 3 | 9 km | Long run |
| 3 | 24.9 | 3 | 11 km | Long run |
| 4 | 21.2 | 3 | — | Race |
| 5 | 26.9 | 3 | 13 km | Long run |
| 6 | 29.2 | 3 | 15 km | Long run |
| 7 | 28.6 | 3 | 15 km | Long run |
| 8 | 31 | 3 | 17 km | Long run |
| 9 | 36.9 | 3 | 21 km | Long run |
| 10 | 35.2 | 3 | 21 km | Long run |
| 11 | 27.9 | 3 | — | Race |
| 12 | 31.1 | 3 | — | Race |
Rest
Ladder Intervals
Rest
Easy 6km
Rest
Rest
Long Run 11km
Rest
Pyramid Intervals
Rest
Easy 5km
Rest
Rest
Mixed-Pace Long Run
Rest
Tempo
Rest
Easy 8km
Rest
Rest
21km