Running⏱ 12 min read
Half Marathon Training Plan India: 12-Week Programme (10K to 21.1K)
Programme Overview
12 weeks
Duration
4 runs
Days/week
Can run 10K
Start point
~43 km
Peak week
1:45–2:30
Target
Weeks 11–12
Taper
The 12-Week Half Marathon Training Plan
This programme builds on consistent 10K running and uses three key session types each week — easy runs for aerobic base, a quality session (tempo or intervals), and a progressively longer long run. Two recovery weeks (Weeks 4 and 8) deliberately drop mileage by 30–40% before building again.
| Week | Wed Quality | Sat Long Run | Weekly Total | Focus |
|---|---|---|---|---|
| Week 1 | 4×800m intervals | 10K easy | 24K | Base establishment |
| Week 2 | 5K tempo | 11K easy | 27K | Aerobic base |
| Week 3 | 5×800m intervals | 13K easy | 30K | Building distance |
| Week 4 | Recovery runs only | 10K easy | 23K | Recovery week |
| Week 5 | 6K tempo | 14K easy | 33K | Long run build |
| Week 6 | 6×800m | 16K easy | 35K | Speed & distance |
| Week 7 | 7K tempo | 18K easy | 40K | Peak build |
| Week 8 | Recovery runs only | 13K easy | 28K | Recovery week |
| Week 9 | 8K tempo | 19K easy | 42K | Race-specific work |
| Week 10 | 8×800m | 20K easy | 43K | Peak week |
| Week 11 | 6K easy | 16K easy | 34K | Taper begins |
| Week 12 | 3K easy | 🏁 RACE DAY 21.1K | 12K + race | Race week |
Long Run Rules
- Run genuinely easy: 60–90 sec/km slower than target race pace.
- Never increase long run distance more than 3 km per week.
- Rest fully the day after your long run.
- Practice race nutrition from Week 7 onwards — carry water, practise gel/banana at halfway point.
Half Marathon Nutrition
Night before: moderate carbohydrate meal — dal-rice or roti-sabzi. Race morning: light meal 90–120 min before start (banana with toast, oats with milk). During race: drink to thirst at each station; consume carbohydrate source at km 10–11 for runs over 75 minutes. Use our Protein Calculator for daily training nutrition targets.
Major Half Marathons in India
| Race | City | Month | Notes |
|---|---|---|---|
| Airtel Delhi Half Marathon | Delhi | November | Elite international field |
| TCSW Mumbai Half Marathon | Mumbai | January | Flat, sea-level |
| Bengaluru Half Marathon | Bengaluru | October | Moderate hills |
| Hyderabad Half Marathon | Hyderabad | August | Flat, monsoon season |
| Pune International Half | Pune | September | Moderate course |
Frequently Asked Questions
References
- Seiler S, Tønnessen E. Intervals, thresholds, and long slow distance. Sportscience. 2009;13:32-53.
- Nielsen RO et al. Training errors and running-related injuries. Int J Sports Phys Ther. 2012;7(1):58-75.
- Berryman N et al. Strength training for middle- and long-distance performance. Int J Sports Physiol Perform. 2018;13(1):57-64.
⚠️ Note: Half marathon training places significant demands on the musculoskeletal system. Persistent pain requires physiotherapy assessment before continuing.