Create a conservative, individualized half-marathon training plan. I want preparation for a 13.1-mile race, not medical diagnosis or a promise of a finish time. Do not prescribe through pain, and tell me to consult a qualified clinician or sports professional for injury symptoms, relevant medical conditions, pregnancy, or a major change in training. My inputs: - Race date, course profile, weather expectations, and goal: [RACE DETAILS] - Current running over the last 4-6 weeks, including longest run and recent race results: [CURRENT RUNNING] - Days and time available for running, strength work, and rest: [SCHEDULE] - Injuries, health considerations, training history, and cross-training access: [HEALTH CONSTRAINTS]
- Preferred effort cues or pace data, shoes, and fueling experience: [TRAINING PREFERENCES]
First, assess whether the timeline and goal match my current base. If they do not, offer a safer goal or a run-walk alternative rather than forcing mileage increases. Then give me:
1. A week-by-week table through race day with total mileage range, long run, easy runs, workout type, rest or cross-training, and a recovery week where appropriate.
2. Exact purpose and effort guidance for each quality session using RPE or pace ranges derived only from my information. Limit hard running to a sustainable frequency.
3. A long-run progression, taper, and missed-workout rule that prevents doubling up or making up lost mileage.
4. A fueling, hydration, and race-week checklist appropriate to the race conditions, with reminders to practice only familiar fuel during training.
5. Clear stop-and-adjust signals, including persistent or worsening pain, altered gait, dizziness, chest symptoms, and unusual breathlessness.
Before answering, check that weekly load changes are gradual and that each hard session has recovery around it. Ask up to 3 clarifying questions only if a required input is missing.Fill in
| Placeholder | What to enter | Example |
|---|---|---|
| [RACE DETAILS] | Give the race date, course terrain, likely conditions, and your finish or participation goal. | Philadelphia Half Marathon on November 22, mostly flat with some bridges; goal is to finish comfortably near 2:15. |
| [CURRENT RUNNING] | List your recent weekly mileage, longest run, usual paces, and any recent races. | Running 12-15 miles per week for five weeks; longest run 6 miles at easy effort; recent 5K was 29:40. |
| [SCHEDULE] | State which days and how much time you can run, rest, or cross-train. | Can run Tuesday, Thursday, Saturday, and Sunday; 45 minutes weekdays and up to 2 hours Sunday; strength class Wednesday. |
| [HEALTH CONSTRAINTS] | Describe relevant injuries, health considerations, prior training issues, and available cross-training. | Mild right Achilles soreness last winter, currently pain-free; can use a bike and elliptical. |
| [TRAINING PREFERENCES] | Share useful pace or effort data, terrain access, equipment, and fueling experience. | Use a watch with heart rate, prefer RPE guidance, have not used gels before, and usually run on paved trails. |
How to use
- Use a rolling average of your last month of running, not your best week from months ago.
- Put the plan into your calendar and protect rest days before adding optional workouts.
- After each long run, note RPE, pain, sleep, and fueling tolerance to guide adjustments.
- Follow up with: “I missed Thursday because of travel; revise only this week without adding the lost session elsewhere.”
Variations
Run-walk plan
Use this if you are new to distance running or need scheduled walk breaks.
Build a run-walk half-marathon plan using [RACE DETAILS], [CURRENT RUNNING], [SCHEDULE], [HEALTH CONSTRAINTS], and [TRAINING PREFERENCES]. Give weekly mileage or time, specific run-walk intervals, long-run progression, recovery weeks, and taper. Base intervals on controlled effort rather than forcing a pace. Include criteria for progressing toward longer run intervals and criteria for holding steady. Do not recommend pushing through pain or making up missed sessions.
Race pacing
Use this in the final weeks when you need a realistic race-day plan.
Create a half-marathon pacing and fueling plan from [RACE DETAILS], [CURRENT RUNNING], [HEALTH CONSTRAINTS], [TRAINING PREFERENCES], and [SCHEDULE]. Assess whether my goal pace is supported by recent training, then provide conservative opening, middle, and final-race effort targets; hill or weather adjustments; warm-up; fuel timing to practice; and a contingency for a difficult day. Flag assumptions and do not provide medical advice beyond recommending professional care when symptoms warrant it.
Post-race recovery
Use this after the race to return to training without rushing.
Make a two-week post-half-marathon recovery and return-to-running plan based on [RACE DETAILS], [CURRENT RUNNING], [HEALTH CONSTRAINTS], [SCHEDULE], and [TRAINING PREFERENCES]. Include rest, gentle mobility, low-impact options, short easy runs only when appropriate, and a decision rule for delaying runs. Separate normal muscle soreness from symptoms that need professional assessment. Do not set a new hard workout or race goal until recovery signals are favorable.
Tips
- Use easy days that are genuinely easy; a plan with every run near goal pace leaves too little recovery for the long run and quality work.
- Practice the same fuel and hydration approach during long runs that you intend to use on race day, including how it feels in your stomach.
- A missed week is a reason to repeat or reduce training, not a reason to compress the plan.
- Course elevation and heat change effort even when pace stays constant, so plan workouts by effort when conditions vary.
FAQ
How many days a week should I run for a half marathon?
That depends on your current base and recovery, but three to five consistent days are often more useful than adding hard sessions. The long run, easy running, and recovery need to fit together.
Should I run 13.1 miles before race day?
Not necessarily. Many plans peak below race distance to reduce injury risk while building endurance through regular training and long-run progression.
What if pain starts during the plan?
Stop or reduce the activity that changes your gait or worsens symptoms, rather than training through it. Persistent pain or concerning symptoms warrant qualified medical or sports-professional advice.