Contents
Half Marathon Training Plan for Beginners
A 12-week beginner half marathon training plan designed to take you from 10K fitness to completing 13.1 miles. Progressive long runs and manageable weekly mileage.
Half Marathon Training Plan for Beginners
A 12-week program to prepare you for your first half marathon experience.
Plan Overview
Goal: Complete a half marathon (13.1 miles) with confidence, finishing strong and injury-free
Who This Plan Is For:
- Runners who can currently run 5-6 miles comfortably
- Those who have completed at least one 10K
- Runners averaging 15-20 miles per week
- Anyone tackling their first half marathon
Prerequisites:
- Able to run 5-6 miles without stopping
- Running consistently 3-4 times per week for at least 2 months
- No current injuries
- Commitment to 4 running days per week
Weekly Structure:
- 4 running days per week
- 20-35 miles per week at peak
- 1 quality workout per week (starting Week 3)
- 1 long run building to 12 miles
Pace Zone Guidance
| Zone | Name | Effort | Description |
|---|---|---|---|
| Zone 1 | Easy | 4-5/10 | Conversational, can speak full sentences |
| Zone 2 | Moderate | 6/10 | Can speak short sentences |
| Zone 3 | Tempo | 7/10 | Comfortably hard, few words only |
For This Plan:
- Easy runs: Zone 1 (80% of your running)
- Long runs: Zone 1
- Quality workouts: Zone 2-3
- Race pace: Zone 2 (sustainable for 13.1 miles)
Week-by-Week Schedule
Week 1: Establish Your Base
Weekly Mileage: 18-20 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Rest or cross-train | 30-40 min |
| Thursday | Easy run | 4 miles |
| Friday | Rest | - |
| Saturday | Long run (easy) | 5 miles |
| Sunday | Easy run | 3 miles |
Focus: Get comfortable with 4 running days. All runs should be conversational pace.
Week 2: Building Consistency
Weekly Mileage: 19-21 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Rest or cross-train | 30-40 min |
| Thursday | Easy run + 4 strides | 4 miles |
| Friday | Rest | - |
| Saturday | Long run (easy) | 6 miles |
| Sunday | Easy run | 3 miles |
Focus: Introduce strides - short 20-second pickups to improve running form.
Week 3: First Quality Session
Weekly Mileage: 21-23 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Fartlek: 10 min easy, 5x(2 min moderate/2 min easy), 10 min easy | 5 miles |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 4 strides | 3.5 miles |
| Saturday | Long run (easy) | 7 miles |
| Sunday | Rest | - |
Focus: Fartlek introduces faster running in a playful, unstructured way.
Week 4: Building Endurance
Weekly Mileage: 23-25 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4.5 miles |
| Wednesday | Tempo intervals: 1 mile easy, 3x(5 min tempo/2 min easy), 1 mile easy | 5.5 miles |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 4 strides | 4 miles |
| Saturday | Long run (easy) | 8 miles |
| Sunday | Rest | - |
Focus: Tempo intervals build your aerobic threshold - crucial for half marathon success.
Week 5: Cutback Week
Weekly Mileage: 18-20 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Easy fartlek: 6x(1 min moderate/2 min easy) | 4 miles |
| Thursday | Rest | - |
| Friday | Easy run | 3 miles |
| Saturday | Long run (easy) | 6 miles |
| Sunday | Rest | - |
Focus: Recovery week! Your body adapts and gets stronger during rest.
Week 6: Building Back
Weekly Mileage: 25-27 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 5 miles |
| Wednesday | Tempo: 1.5 mile warmup, 2.5 miles tempo, 1.5 mile cooldown | 5.5 miles |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 4 strides | 4 miles |
| Saturday | Long run (easy) | 9 miles |
| Sunday | Easy run | 3 miles |
Focus: Your first continuous tempo run. Find a pace that's challenging but sustainable.
Week 7: Half Marathon Pace Work
Weekly Mileage: 27-29 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 5 miles |
| Wednesday | HM pace work: 1.5 mile warmup, 3x(8 min at HM effort/2 min easy), 1.5 mile cooldown | 6 miles |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 6 strides | 4 miles |
| Saturday | Long run (easy) | 10 miles |
| Sunday | Easy run | 3 miles |
Focus: Practice the effort you want to hold on race day. This should feel sustainable.
Week 8: Peak Mileage Week
Weekly Mileage: 30-33 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 5 miles |
| Wednesday | Progression tempo: 1.5 mile warmup, 4 miles (start moderate, finish at tempo), 1.5 mile cooldown | 7 miles |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 6 strides | 4.5 miles |
| Saturday | Long run (easy) | 11 miles |
| Sunday | Easy run | 3.5 miles |
Focus: Your biggest week. The long run approaches race distance - you're ready for 13.1!
Week 9: Sustained Efforts
Weekly Mileage: 28-31 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 5 miles |
| Wednesday | HM simulation: 1.5 mile warmup, 4 miles at HM effort, 1.5 mile cooldown | 7 miles |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 6 strides | 4 miles |
| Saturday | Long run: 9 miles easy + 2 miles at HM effort | 11 miles |
| Sunday | Easy run | 3 miles |
Focus: Practice race pace in the workout and at the end of your long run.
Week 10: Cutback Week #2
Weekly Mileage: 22-24 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Easy fartlek: 6x(1 min moderate/2 min easy) | 4 miles |
| Thursday | Rest | - |
| Friday | Easy run | 3 miles |
| Saturday | Long run (easy) | 8 miles |
| Sunday | Rest | - |
Focus: Second recovery week before final push. Trust your fitness.
Week 11: Final Long Run
Weekly Mileage: 28-30 miles
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 5 miles |
| Wednesday | Tempo: 1.5 mile warmup, 3 miles tempo, 1.5 mile cooldown | 6 miles |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 4 strides | 4 miles |
| Saturday | Long run (easy) | 12 miles |
| Sunday | Rest | - |
Focus: Your longest run! After this, it's all taper. Take it easy and enjoy the accomplishment.
Week 12: Race Week
Weekly Mileage: 15-18 miles (plus race)
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run + 4 strides | 4 miles |
| Wednesday | Shakeout: 20 min easy with 4x30 sec pickups | 3 miles |
| Thursday | Rest | - |
| Friday | Easy jog | 2 miles |
| Saturday | Rest or 15 min very easy jog + 2 strides | - |
| Sunday | HALF MARATHON RACE DAY! | 13.1 miles |
Race Day Strategy:
- Miles 1-3: Start conservatively, find your rhythm
- Miles 4-7: Settle into sustainable pace
- Miles 8-10: Stay mentally strong, maintain form
- Miles 11-13.1: Give what you have left, finish proud!
Key Workouts Explained
Strides
20-30 second accelerations to about 85% effort. Build speed gradually, then slow down. These improve running economy without being a hard workout.
Fartlek
Swedish for "speed play." Unstructured faster segments mixed into your run. A playful introduction to harder efforts.
Tempo Runs
Sustained effort at lactate threshold - the fastest pace you can maintain while still clearing lactic acid. Should feel "comfortably hard."
Half Marathon Pace Work
Practice running at your goal race effort. These segments teach your body what race day should feel like.
Progressive Long Run
Most of the run at easy pace, finishing faster. This simulates the feeling of the race and teaches you to run strong when tired.
Nutrition & Fueling Notes
Daily Nutrition:
- Balanced meals with carbohydrates, protein, and healthy fats
- Don't dramatically change your diet during training
- Stay hydrated throughout the day
Before Runs:
- Easy runs: Light snack or nothing
- Long runs: Familiar meal 2-3 hours before
- Quality workouts: Small snack 1-2 hours before
During Long Runs (8+ miles):
- Bring water or use a route with fountains
- For runs 10+ miles: Practice race-day fueling
- Try gels, chews, or sports drink starting around mile 6-7
After Runs:
- Rehydrate immediately
- Recovery snack within 30-60 minutes
- Full meal within 2 hours
Race Week:
- Slightly increase carbohydrates
- Stay hydrated
- Avoid new foods
- Nothing new on race day!
Race Day Nutrition
The Day Before:
- Eat familiar foods
- Higher carbohydrate dinner (pasta, rice, bread)
- Hydrate well but don't overdo it
- Avoid high fiber and spicy foods
Race Morning (2.5-3 hours before):
- Familiar breakfast: toast, banana, oatmeal, bagel
- Coffee if you normally drink it
- 16-20 oz water
During the Race:
- Mile 4-5: Water at aid station
- Mile 6-7: Gel or fuel of choice (if you've practiced)
- Mile 8-10: Water, possibly second gel
- Mile 11+: Water as needed
Race Day Checklist
Night Before:
- Lay out all race gear
- Pin bib to shirt
- Check weather forecast
- Set two alarms
- Know how to get to start
- Prepare race morning breakfast
Race Morning:
- Wake 2.5-3 hours before start
- Eat breakfast
- Arrive 60-75 minutes early
- Use bathroom
- Check gear bag (if applicable)
- 10-15 min easy warmup jog
- 4 strides
- Line up in appropriate corral
Progress Tracking
| Week | Planned Miles | Actual Miles | Long Run | Notes |
|---|---|---|---|---|
| 1 | 5 mi | |||
| 2 | 6 mi | |||
| 3 | 7 mi | |||
| 4 | 8 mi | |||
| 5 | 6 mi | |||
| 6 | 9 mi | |||
| 7 | 10 mi | |||
| 8 | 11 mi | |||
| 9 | 11 mi | |||
| 10 | 8 mi | |||
| 11 | 12 mi | |||
| 12 | RACE |
Goal Time: **___**
Actual Time: **___**
Post-Race Notes: **_**
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