Below is our 20 week Half Marathon Training Schedule with distances in both miles and kilometers.

Click here to have a look at our exercise key to get a quick description of each of the exercises.

If you’re looking for other programs then click here. Our programs vary in length from 8 weeks to 6 months for marathons and 4 weeks to 6 months for half marathons.

Want to have this programme emailed to your each week? Simply send a blank email to 20hmt@zenjogger.com and we’ll send you a mail every Monday of the exercises you need to complete for that week together with some helpful hints. It’s easy – just do what we tell you to do when we tell you.

20 Week Training Schedule – distances in miles

Week Mon Tue Wed Thu Fri Sat Sun
1 2km Easy Rest X-Training 3km Easy Rest 3km Easy Rest
2 2km Tempo Rest X-Training 3km Easy Rest 4km Easy Rest
3 3km Tempo Rest X-Training 3km Easy Rest 4km Easy Rest
4 3km Tempo Rest X-Training 4km Easy Rest 6km Easy Rest
5 3km Tempo Rest X-Training 4km Easy Rest 7km Easy Rest
6 3km Tempo Rest X-Training 4km Fartlek run (3x30s) Rest 8km Easy Rest
7 4km Tempo 3km Fartlek run (3x30s) X-Training 4km Fartlek run (3x30s) Rest 6km Easy Rest
8 3km Tempo Rest X-Training 4km Easy Rest 6km Easy Rest
9 3km Tempo Rest X-Training 4km Fartlek run (3x30s) Rest 9km Easy Rest
10 4km Tempo 3km Fartlek run (3x30s) X-Training 4km Fartlek run (3x30s) Rest 6km Easy Rest
11 5km Tempo 3km Warm up 3x500m rest 2min X-Training 5km Fartlek run (4x30s) Rest 7km Easy Rest
12 5km Tempo 3km Warm up 3x500m rest 2min X-Training 5km Fartlek run (4x30s) Rest 7km Easy Rest
13 4km Tempo 3km Warm up 3x500m rest 2min X-Training 5km Fartlek run (4x30s) Rest 7km Easy Rest
14 5km Tempo 3km Warm up 2x1000m rest 2min X-Training 6km Fartlek run (6x30s) Rest 9km Easy Rest
15 5km Tempo 3km Warm up 2x1000m rest 2min X-Training 6km Fartlek run (6x30s) Rest 17km Easy Rest
16 5km Tempo 3km Warm up 2x1000m rest 2min X-Training 6km Fartlek run (6x30s) Rest 10km Easy Rest
17 5km Tempo 3km Warm up 3x500m rest 2min X-Training 5km Fartlek run (4x30s) Rest 7km Easy Rest
18 4km Tempo 3km Warm up 3x500m rest 2min X-Training 5km Fartlek run (4x30s) Rest 7km Easy Rest
19 3km Tempo Rest X-Training 4km Fartlek run (3x30s) Rest 8km Easy Rest
20 5km Easy 3km Easy RACE

20 Week Training Schedule – distances in kilometers

Week Mon Tue Wed Thu Fri Sat Sun
1 1.5 miles Easy Rest X-Training 2 miles Easy Rest 1.5 miles Easy Rest
2 1.5 miles Tempo Rest X-Training 2 miles Easy Rest 2 miles Easy Rest
3 2 miles Tempo Rest X-Training 2 miles Easy Rest 2.5 miles Easy Rest
4 2 miles Tempo Rest X-Training 2.5 miles Easy Rest 3.5 miles Easy Rest
5 2 miles Tempo Rest X-Training 2.5 miles Easy Rest 4.5 miles Easy Rest
6 2 miles Tempo Rest X-Training 2.5 miles Fartlek run (3x30s) Rest 5 miles Easy Rest
7 2.5 miles Tempo 2 miles Fartlek run (3x30s) X-Training 2.5 miles Fartlek run (3x30s) Rest 3.5 miles Easy Rest
8 2 miles Tempo Rest X-Training 2.5 miles Easy Rest 3.5 miles Easy Rest
9 2 miles Tempo Rest X-Training 2.5 miles Fartlek run (3x30s) Rest 5.5 miles Easy Rest
10 2.5 miles Tempo 2 miles Fartlek run (3x30s) X-Training 2.5 miles Fartlek run (3x30s) Rest 3.5 miles Easy Rest
11 3 miles Tempo 2 miles Warm up 3x 1/3mile rest 2min X-Training 3 miles Fartlek run (4x30s) Rest 4.5 miles Easy Rest
12 3 miles Tempo 2 miles Warm up 3x 1/3mile rest 2min X-Training 3 miles Fartlek run (4x30s) Rest 4.5 miles Easy Rest
13 2.5 miles Tempo 2 miles Warm up 3x 1/3mile rest 2min X-Training 3 miles Fartlek run (4x30s) Rest 4.5 miles Easy Rest
14 3 miles Tempo 2 miles Warm up 2x 1/2mile rest 2min X-Training 4 miles Fartlek run (6x30s) Rest 5.5 miles Easy Rest
15 3 miles Tempo 2 miles Warm up 2x 1/2mile rest 2min X-Training 4 miles Fartlek run (6x30s) Rest 10.5 miles Easy Rest
16 3 miles Tempo 2 miles Warm up 2x 1/2mile rest 2min X-Training 4 miles Fartlek run (6x30s) Rest 6 miles Easy Rest
17 3 miles Tempo 2 miles Warm up 3x 1/3mile rest 2min X-Training 3 miles Fartlek run (4x30s) Rest 4.5 miles Easy Rest
18 2.5 miles Tempo 2 miles Warm up 3x 1/3mile rest 2min X-Training 3 miles Fartlek run (4x30s) Rest 4.5 miles Easy Rest
19 2 miles Tempo Rest X-Training 2.5 miles Fartlek run (3x30s) Rest 5 miles Easy Rest
20 3 miles Easy 2 miles Easy RACE