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12-week running program

How to train for a half marathon?

21.0975 kilometers is more than just a distance. It’s a physical and mental test – one that requires focus, endurance, and a plan you can trust.

With the right training plan, you build your form gradually. It prevents overload and ensures progress without crossing the line too early. Our 12-week training programs are designed for exactly that. Each session has a clear purpose; you build capacity and strengthen your running feel – step by step.

The programs are varied, structured, and tailored to your level. All programs include intervals, long runs, and strides. Long runs increase gradually until you reach 20 km of continuous running. Once you manage that in training, you’ll be well prepared to handle the full race distance – with a bib on your chest and the crowd cheering you on.

How to read the running program

Choose the program based on your current level, experience and foundation. All three programs contain easy runs, intervals, and long runs.

Easy runs: run with controlled breathing and low heart rate – at a pace you can sustain over time. Finish with 5 strides.

Intervals: always begin with a steady, progressive warm-up (wu). Take 90 seconds rest between intervals and longer recovery between sets (sp). End with a cool-down (cd). These sessions should be demanding but repeatable — don’t burn out in the first few reps. 1 km intervals should be run at your goal half marathon pace (@hm pace). All sessions can be done outdoors or on a treadmill.

Long runs: they increase gradually from 15 to 20 km of continuous running. This increases endurance while minimizing the risk of overuse injuries. Keep the pace easy and steady.

BEGINNER

This program is designed for runners with some experience who are ready to challenge themselves. You’ll get a safe and effective training plan with three weekly sessions.

Everyone has a starting point. This is yours. The goal is not only to finish your half marathon – but to enjoy the process. With the right preparation, you’ll build strength, confidence, and control. We combine easy runs, intervals, and long runs to help you absorb the training load, make steady progress, and stay injury-free.

One goal: feel ready when race day comes.

Read our runnning tips.

Abbreviations:
wu = warm up
cd = cool down
hm pace = half marathon pace

INTERMEDIATE

This program is designed for runners who train regularly and want to improve their half marathon time. You’ll get an efficient, structured plan with four weekly sessions – including intervals, steady runs, and long easy runs. The load is progressive, the progress measurable, and the structure helps you stay healthy and injury-free.

The goal is clear: a new personal best.

Read our runnning tips.

Abbreviations:
wu = warm up
cd = cool down
hm pace = half marathon pace

ADVANCED

This plan is for runners with a solid foundation — ready to take the next step. You handle volume, seek challenges, and are hungry for progress. Through 6–7 structured weekly sessions, you’ll build both capacity and speed. This is a program designed to unlock your full potential.

Read our runnning tips.

Abbreviations:
wu = warm up
cd = cool down
hm pace = half marathon pace

Our best running tips

  • Listen to your body.

    If your legs feel unusually heavy, take an extra rest day or rearrange your training week. You can shift sessions around to fit your schedule – just avoid placing two hard sessions back-to-back. Recovery is key to performance.



  • Find a realistic pace.

    Use a GPS watch or training app to monitor pace and distance. This makes it easier to track your progress over time.



  • Avoid overtraining. The plan is demanding but efficient. Prioritize sleep, recovery, and stress management. There’s no shame in taking a rest day.

  • Practice nutrition intake. Especially during long runs, test what works best for you.

Now it’s your turn

Dæhlie’s running plans are built on knowledge, experience, and clear objectives. You get structure and progression – tailored to your daily life. It’s about maintaining rhythm, week after week, and using training to grow stronger. When race day arrives, you’ll stand ready – physically and mentally.

Your effort. Our experience. One goal: push your limits.

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Article info

Running

Published

6.12.2025

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