This is a 14 week half -marathon training plan designed for a recreational runner. Prior to starting the plan you should be running at 4 times per week and able to run at least 14 km. This plan has mostly 5 running sessions per week and contains build weeks and cutback or recovery weeks. The weekly running volume in the build weeks ranges from 48 km per week to a maximum of 64 km (approx. 40 miles). The cutback weeks are important for the body to adapt and recover from the build weeks to reduce fatigue, burn out and decrease the risk of injury. Try to do the long runs on trails, and include trail running during the week if able. It is recommended that you also include some strength work 2 days per week in the programme. On the rest days, it is also recommended that you do some flexibility work (e.g. stretching or yoga).