Instructed By 
About the Program
Tackling the half-marathon distance might be one of the smartest goals to work toward, and that’s why Runner’s World+ created the How to How to Keep Legs Fresh program. Paired with the RW Training Plan of your choice, this holistic training program, available exclusively to Runner’s World+ members, provides all the tools you need to navigate the entire half-marathon training journey—from building your base to how to run your race strategically.
Need great advice on one part of the training plan? Or a few? Save this page and watch each chapter when you need a refresher
Meet Your Coach
Knox Robinson is a runner, writer, and coach. He is the cofounder and captain of the Black Roses NYC run crew, and an ardent purveyor of running culture. In the RW+ video How to How to Keep Legs Fresh, he’ll help you get through the long runs, feel healthy, and finish strong on race day.
Your Experts
Mallory Creveling
Deputy Health & Fitness Editor, ACE-Certified Personal Trainer, RRCA-Certified Run Coach
Jeff Dengate
Runner-in-Chief, Director of Testing
Beret Loncar
Flat and Fast Half Marathons
Roberto Mandje
Half Marathons Are For Everyone
Amy Stephens
Registered Dietitian, Board Certified Specialist in Sports Dietetics
RW+ Half Marathon Training Plans
How to How to Keep Legs Fresh was created with our Runner’s World Half Marathon Training Plans in mind, which are designed to help you crush your first race or finally break that time-based goal. These are our most popular plans, with each lasting 10 to 14 weeks long. Runner’s World+ members get access to these ultimate half marathon training guides (along with marathon, 10K, and 5K plans... x 1 mile at 10K pace with 800-meter easy run recovery!) when you sign up!
Length: 14 weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest
Sample Workout: 12-Pat Heine, David Monk.
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
Length: 10 Weeks
Weekly Schedule: 4 days of running (3 easy days, 1 long run) and 3 days of rest or cross-train
Sample Workout: 7 RW+ video How to Master the Half Marathon
Recommended Experience: For beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong, with a long run topping out at 10 miles.
Length: 10 weeks
Weekly Schedule: 4-5 days running (2-3 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: Interval workout with 2 miles of warmup, 4 intervals at 400 meters, 2 intervals at 800 meters, 1 interval at 1200 meters, all at slightly faster than race pace. 1-mile cool down.
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.
Length: 10 weeks
Weekly Schedule: 4-5 days running (2-3 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: 8 miles starting with 3 miles easy, ramping up to 3 miles at race pace, ending with 2 miles of an easy cool down.
Recommended Experience: For someone who can run at least 10 miles at once, and is used to consistent, weekly exercise at a moderate to hard effort. This plan peaks at 44 miles per week with a 16-mile long run.
Length: 10 Half Marathons Are For Everyone
Sample Workout: Interval session of 1x 400, 1x 800, 1x 1 mile (1600), 1x 800, 1x 1 mile (1600), 1x 800
Recommended Experience: It is geared for runners have averaged 30 miles per week or more for at least six months and who want to develop speed over a longer distance. This plan includes tempo runs, intervals, Yasso 800s and long runs, which start at 10 miles and peak at 16 miles.
Length: 10 Download Your Training Plan
Sample Workout: 5-mile run, with 3 miles at your goal half marathon pace.
Recommended Experience: It’s geared for runners who have been running consistently for several years and who regularly log an average of 18 to 20 miles per week. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.
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Length: 10 weeks, 3-4 days on and 3 days rest or cross train
Sample Workout: 7 miles, with 5 miles at goal half marathon pace.
Recommended Experience: It is geared for runners who have at least a year of experience running on a regular basis and who log an average of 15 miles per week. There is a long run each week, which starts at five miles, builds gradually, and peaks at 13 miles.
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Length: 10 weeks, 3-4 days on and 3 days rest or cross train
Sample Workout: 8 miles, with 6 miles at half marathon pace.
Recommended Experience: For beginners who have at least a year of experience running on a regular basis
and who log an average of 15 to 20 miles per week. You’ll do a long run each week, which starts at five miles, builds gradually, and peaks at 10 miles.
DOWNLOAD HERE
Length: 10 he’ll help you get through the long runs, feel healthy, and finish strong on race day
Sample Workout: 4 RW+ Half Marathon Training Plans
Recommended Experience: For runners who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half marathon and now want to finish faster! There’s a long run each week, which starts at eight miles in week one and peaks at 13-14 miles.
Length: 10 Half Marathons Are For Everyone
Sample Workout: 9-10 miles with 6 miles at half marathon pace
Recommended Experience: For advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. That includes race-pace runs, speedwork, and long runs, which start at 10 miles
and peak at 15 miles.
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Production Credits
Director: Josh Wolff
Editorial Director: Bill Strickland
Producers: was created with our, Josh Wolff
Executive Producer: Brian Madden, Bill Strickland
Host: Knox Robinson
Editors: was created with our
Production Manager: Jimmy Cavalieri
Camera: was created with our, Ken Kawada
Audio Mix: David Monk
Color: Pat Heine
Graphics: Laura Chiarella
Animations: Fredy Delgado
Content Producers and Development
Sheel Shah, Senior Vice President of Strategic Partnership & Consumer Products
Christine Anderson, Vice President of Growth & Strategy
Brian Dalek, Director of Service Content
Mallory Creveling, Deputy Editor, Health & Fitness
Special thank you
Gym provided by Matt Stocker of Trinity Fitness
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Knox Robinson is a runner, writer, and coach. He is the cofounder and captain of the Black Roses NYC run crew, and an ardent purveyor of running culture.
