5K to Half Marathon Training Plan: 20-Week Schedule
From 5K to half marathon in 20 weeks: an 8-week 5K continuation, then a 12-week half marathon plan with 2–4 sessions a week and a longest session of 2 hours. Every week of both stages is below. Or let SportPlan build it around your schedule and race date.
13.1 miles / 21.0975 km
20 weeks in total: an 8-week 5K continuation, then the 12-week half marathon plan. These are two consecutive templates; the second stage uses its own weekly session pattern.
20 weeks · 0.8–4.4 hours a week · 2–4 sessions per week · longest session 120 min
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Week-by-week schedule
Stage 1: 8-week 5K continuation
| Week | Phase | Sessions | Weekly total |
|---|---|---|---|
| Week 1 | Base |
| 90 min · 3 sessions |
| Week 2 | Base |
| 95 min · 3 sessions |
| Week 3 | Build |
| 100 min · 3 sessions |
| Week 4 | Build |
| 74 min · 3 sessions |
| Week 5 | Specific |
| 97 min · 3 sessions |
| Week 6 | Specific |
| 102 min · 3 sessions |
| Week 7 | Taper |
| 107 min · 3 sessions |
| Week 8 | Taper |
| 102 min · 3 sessions |
Stage 2: 12-week half marathon plan
| Week | Phase | Sessions | Weekly total |
|---|---|---|---|
| Week 9 | Base |
| 150 min · 4 sessions |
| Week 10 | Base |
| 135 min · 3 sessions |
| Week 11 | Base |
| 200 min · 4 sessions |
| Week 12 | Build |
| 120 min · 3 sessions |
| Week 13 | Build |
| 225 min · 4 sessions |
| Week 14 | Build |
| 160 min · 3 sessions |
| Week 15 | Build |
| 265 min · 4 sessions |
| Week 16 | Specific |
| 175 min · 4 sessions |
| Week 17 | Specific |
| 214 min · 4 sessions |
| Week 18 | Specific |
| 150 min · 3 sessions |
| Week 19 | Taper |
| 140 min · 3 sessions |
| Week 20 | Taper |
| 50 min · 2 sessions |
Take this goal into the plan builder and choose the schedule that fits your week.
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Questions about this schedule
How long is this schedule?
The complete schedule contains 20 weeks.
How many sessions are scheduled each week?
The schedule contains 2–4 sessions per week, counting every listed session, including strength and mobility when present.
How long is the longest session?
The longest scheduled training session is 120 minutes. Race day has no estimated duration in this table.
What do the final weeks contain?
The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.
Plans by target time
Choose your week count
- 12-Week Half Marathon Training Plan for Beginners
- Couch to Half Marathon Training Plan: 22-Week Schedule
- 10K to Half Marathon Training Plan: 20-Week Schedule
- 16-Week Marathon Training Plan for Beginners
- 20-Week Marathon Training Plan: High-Volume Schedule
- Couch to Marathon Training Plan: 26-Week Schedule
By sport and distance
- 5K Training Plan for Beginners: 6-Week Schedule
- Couch to 5K Training Plan: 10-Week Schedule
- 10K Training Plan: 10-Week and 8-Week Schedules
- 5K to 10K Training Plan: 16-Week Schedule
- Couch to 10K Training Plan: 18-Week Schedule
- Cycling Training Plan: 10-Week and 12-Week Schedules
- Olympic Triathlon Training Plan: 12-Week Schedule
- Sprint Triathlon Training Plan: 8-Week Schedule
- 70.3 Triathlon Training Plan: 16-Week Half Distance
- Trail Running Training Plan: 12-Week Schedule
- 50K Trail Training Plan: 16-Week Schedule
Calculators and race calendars
Choose a plan by level
This is a general template, not medical advice; check with a doctor before you start a new training load.