Fitness / 0 to half-marathon in 16 weeks
0 to half-marathon in 16 weeks
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The overall rhythm
16 weeks in three phases: build a base, raise volume, then taper. Each week has one long run, two easy runs, and one interval session.
💡 80% of your mileage should be at an easy pace. Slow down to last longer.
Key weeks
- Weeks 1–6: settle weekly mileage at 25km
- Weeks 7–12: push the long run to 16km
- Weeks 13–16: taper while keeping cadence
Gear
A well-fitting pair of shoes matters more than anything: Nike Pegasus 41 ↗affiliate link.