16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

© OLYRUN. All Rights Reserved. 0

16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

16 WEEK HALF MARATHON TRAINING PLAN

The half marathon is quite a demanding discipline and it requires dedicated work and a structured
training plan to complete it at the goal time, without injuries.

During my career, I have competed in numerous international half marathons, and my personal best is
1:15:40. I am an Olympic marathon runner (Rio de Janeiro, 2016.) and a participant in numerous
World and European Championships.

With my knowledge and experience, I put together this FREE training plan for you.

Read the detailed description of the training plan here!

Good luck!

Matea Matošević

© OLYRUN. All Rights Reserved. 1

16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

16 WEEK HALF MARATHON TRAINING PLAN

IN MILES

Skip to page 5 for the

training plan in kilometers

© OLYRUN. All Rights Reserved. 2

16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

MON TUE WED THU FRI SAT SUN

EASY RUN FARTLEK 35' EASY RUN LONG RUN

WEEK 1 REST REST REST
3 mi 10' + 15' (1'-1') + 10' 3 mi 4 mi

EASY RUN FARTLEK 35' EASY RUN LONG RUN

WEEK 2 REST REST REST
3 mi 10' + 15' (2'-1') + 10' 3 mi 5 mi

EASY RUN FARTLEK 36' EASY RUN LONG RUN

WEEK 3 REST REST REST
3 mi 10' + 16' (2'-2') + 10' 3 mi 6 mi

FARTLEK 34'
EASY RUN EASY RUN LONG RUN
WEEK 4 REST 10' + 5'-4'-3'-2'-1' with 1' light REST REST
2,5 mi 2.5 mi 4 mi
jogging in between + 5'

EASY RUN FARTLEK 40' EASY RUN LONG RUN

WEEK 5 REST REST REST
4 mi + 3 x 100m strides 10' + 20' (1'-1') + 10' 3 mi 5 mi

EASY RUN FARTLEK 40' TEMPO RUN

WEEK 6 REST REST REST LONG RUN
4 mi + 3 x 100m strides 10' + 20' (2'-1') + 10' 2 x 1.2 mi, P 3'
6 mi

EASY RUN FARTLEK 40' TEMPO RUN LONG RUN

WEEK 7 REST REST REST
4 mi + 3 x 100m strides 10' + 20' (2'-2') + 10' 3 mi 7 mi

FARTLEK 42'
EASY RUN EASY RUN LONG RUN
WEEK 8 REST 10' + 1'-2'-3'-4'-3'-2'-1' with 1' REST REST
3 mi 4 mi 5 mi
light jogging in between + 10'

© OLYRUN. All Rights Reserved. 3

16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

MON TUE WED THU FRI SAT SUN

EASY RUN INTERVALS TEMPO RUN

WEEK 9 REST REST REST LONG RUN
4 mi + 3 x 100m strides 6 x 800m, P 2' 3 x 1.2 mi, P 3'
7 mi

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 10 REST REST REST
4 mi + 3 x 100m strides 10 x 400m, P 1' 4 mi 8 mi

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 11 REST REST REST
4 mi + 3 x 100m strides 5 x 1000m, P 2' 2 x 2 mi, P 3' 10 mi

FARTLEK 51'
EASY RUN 10' + 6'-5'-4'-3'-2'-1' with 2' EASY RUN LONG RUN
WEEK 12 REST REST REST
4 mi light jogging in between + 4 mi 6 mi
10'

EASY RUN INTERVALS EASY RUN LONG RUN

WEEK 13 REST REST REST
4 mi + 3 x 100m strides 8 x 500m, P 1' 4 mi 11 mi

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 14 REST REST REST
3 mi + 3 x 100m strides 6 x 1000m, P 2' 4 mi 8 mi

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 15 REST REST REST
3 mi + 3 x 100m strides 6 x 500m, P 1' 2 x 1.2 mi, P 3' 7 mi

INTERVALS EASY RUN

EASY RUN
WEEK 16 REST 3 x 1000m at race pace, P REST REST 2 mi + 3 x 100m RACE
3 mi
2' strides

© OLYRUN. All Rights Reserved. 4

16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

16 WEEK HALF MARATHON TRAINING PLAN

IN KILOMETERS

Go back to page 2 for the

training plan in miles

© OLYRUN. All Rights Reserved. 5

16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

MON TUE WED THU FRI SAT SUN

EASY RUN FARTLEK 35' EASY RUN LONG RUN

WEEK 1 REST REST REST
5 km 10' + 15' (1'-1') + 10' 5 km 6 km

EASY RUN FARTLEK 35' EASY RUN LONG RUN

WEEK 2 REST REST REST
5 km 10' + 15' (2'-1') + 10' 5 km 8 km

EASY RUN FARTLEK 36' EASY RUN LONG RUN

WEEK 3 REST REST REST
5 km 10' + 16' (2'-2') + 10' 5 km 10 km

FARTLEK 34'
EASY RUN EASY RUN LONG RUN
WEEK 4 REST 10' + 5'-4'-3'-2'-1' with 1' light REST REST
4 km 4 km 6 km
jogging in between + 5'

EASY RUN FARTLEK 40' EASY RUN LONG RUN

WEEK 5 REST REST REST
6 km + 3 x 100m strides 10' + 20' (1'-1') + 10' 5 km 8 km

EASY RUN FARTLEK 40' TEMPO RUN

WEEK 6 REST REST REST LONG RUN
6 km + 3 x 100m strides 10' + 20' (2'-1') + 10' 2 x 2 km, P 3'
10 km

EASY RUN FARTLEK 40' TEMPO RUN LONG RUN

WEEK 7 REST REST REST
6 km + 3 x 100m strides 10' + 20' (2'-2') + 10' 5 km 12 km

FARTLEK 42'
EASY RUN EASY RUN LONG RUN
WEEK 8 REST 10' + 1'-2'-3'-4'-3'-2'-1' with 1' REST REST
5 km 6 km 8 km
light jogging in between + 10'

© OLYRUN. All Rights Reserved. 6

16 WEEK HALF MARATHON TRAINING PLAN OLYRUN

MON TUE WED THU FRI SAT SUN

EASY RUN INTERVALS TEMPO RUN

WEEK 9 REST REST REST LONG RUN
6 km + 3 x 100m strides 6 x 800m, P 2' 3 x 2 km, P 3'
12 km

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 10 REST REST REST
6 km + 3 x 100m strides 10 x 400m, P 1' 6 km 14 km

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 11 REST REST REST
6 km + 3 x 100m strides 6 x 1000m, P 2' 2 x 3 km, P 3' 16 km

FARTLEK 51'
EASY RUN EASY RUN LONG RUN
WEEK 12 REST 10' + 6'-5'-4'-3'-2'-1' with 2' light REST REST
6 km 6 km 10 km
jogging in between + 10'

EASY RUN INTERVALS EASY RUN LONG RUN

WEEK 13 REST REST REST
6 km + 3 x 100m strides 8 x 500m, P 1' 6 km 18 km

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 14 REST REST REST
5 km + 3 x 100m strides 8 x 800m, P 2' 6 km 14 km

EASY RUN INTERVALS TEMPO RUN LONG RUN

WEEK 15 REST REST REST
5 km + 3 x 100m strides 6 x 500m, P 1' 2 x 2 km, P 3' 12 km

EASY RUN
EASY RUN INTERVALS
WEEK 16 REST REST REST 3 km + 3 x 100m RACE
5 km 3 x 1000m at race pace, P 2'
strides

© OLYRUN. All Rights Reserved. 7