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 a structured progression; completion and injury-free training are not guaranteed
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
- Availability for four running days, increasing to five in Weeks 6–9
Weekly Structure:
- Four running days in most weeks; five in Weeks 6–9
- Week 8 lists 31 miles; other weeks combine distance and timed running, so a universal peak-mileage total cannot be inferred before recording actual distance
- Faster sessions appear from Week 3; Week 9 also includes a faster long-run finish. These are additional demands to assess, not a requirement for every first-half runner
- 1 long run building to 12 miles
Effort and Session Accounting
Easy means a comfortable effort at which conversation remains manageable, not a particular heart-rate zone or a fixed percentage of this schedule. Moderate, tempo and half-marathon effort are different intended efforts within a plan; none is established by assigning an arbitrary zone number or an aspirational finish time. Review the suitability of the faster sessions before choosing this template. If the intended effort is unclear or inappropriate, resolve it with suitable training support rather than guessing a target pace.
Distance and time are separate instructions. A row listing minutes is completed by time, with actual distance recorded afterward. Do not add miles to reach the old estimate. A mixed row such as “2 miles + 21 minutes” contains both components: the miles are easy preparation/cool-down and the minutes contain the specified repetitions and recoveries. Weekly totals sum those components separately; they do not convert time into invented mileage. Optional cross-training is recorded separately from running.
For distance-based runs with strides, the listed distance is the entire outing, including easy running, pickups and easy recovery. Strides are optional familiar accelerations, not all-out sprints. Begin with easy running, recover by walking or easy jogging until ready for another comfortable repetition, and finish easily. Omit remaining pickups if appropriate preparation/recovery will not fit the outing; do not add them after completing the stated distance merely to tick a count. Record any actual change.
Week-by-Week Schedule
Week 1: Establish Your Base
Weekly Running Total: 16 miles (sum of the listed distances)
| 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 Running Total: 17 miles (sum of the listed distances)
| 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: If familiar strides fit your preparation, keep them within the listed outing. They are not required to complete an easy run.
Week 3: First Quality Session
Weekly Running Total: 14.5 miles + 40 minutes of timed running. Record the timed session’s actual distance separately.
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Fartlek: 10 min easy, 5 × (2 min moderate + 2 min easy), 10 min easy | 40 min total |
| 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: This fartlek uses the listed timed repetitions and easy recoveries; it is a structured session, not an invitation to add unmeasured hard running.
Week 4: Building Endurance
Weekly Running Total: 18.5 miles + 21 minutes of timed repetitions/recoveries. The 18.5 miles include the workout’s 2 easy miles.
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4.5 miles |
| Wednesday | Tempo intervals: 1 mile easy, 3 × (5 min tempo + 2 min easy), 1 mile easy | 2 miles + 21 min |
| Thursday | Rest or cross-train | 30-40 min |
| Friday | Easy run + 4 strides | 4 miles |
| Saturday | Long run (easy) | 8 miles |
| Sunday | Rest | - |
Focus: Keep the intended session distinct from easy running; do not treat a harder effort as compulsory when the plan no longer fits.
Week 5: Cutback Week
Weekly Running Total: 13 miles + 38 minutes of timed running. Record the timed session’s actual distance separately.
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Fartlek: 10 min easy, 6 × (1 min moderate + 2 min easy), 10 min easy | 38 min total |
| Thursday | Rest | - |
| Friday | Easy run | 3 miles |
| Saturday | Long run (easy) | 6 miles |
| Sunday | Rest | - |
Focus: This week reduces the listed running. Record how you respond before deciding whether the next week still fits.
Week 6: Building Back
Weekly Running Total: 26.5 miles (sum of the listed distances)
| 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 Running Total: 25 miles + 30 minutes of timed repetitions/recoveries. The 25 miles include the workout’s 3 easy miles.
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 5 miles |
| Wednesday | HM effort: 1.5 miles easy, 3 × (8 min HM effort + 2 min easy), 1.5 miles easy | 3 miles + 30 min |
| 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: Longer Distance Week
Weekly Running Total: 31 miles (sum of the listed distances)
| 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: Review how you are responding to the accumulated training. This mileage or long-run distance does not by itself establish readiness to race.
Week 9: Sustained Efforts
Weekly Running Total: 30 miles (sum of the listed distances)
| 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 Running Total: 15 miles + 38 minutes of timed running. Record the timed session’s actual distance separately.
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 4 miles |
| Wednesday | Fartlek: 10 min easy, 6 × (1 min moderate + 2 min easy), 10 min easy | 38 min total |
| Thursday | Rest | - |
| Friday | Easy run | 3 miles |
| Saturday | Long run (easy) | 8 miles |
| Sunday | Rest | - |
Focus: Review your recent sessions and recovery before continuing into the final weeks.
Week 11: Final Long Run
Weekly Running Total: 27 miles (sum of the listed distances)
| 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 Running Total: 6 miles + 20 minutes before race; 19.1 miles + 20 minutes including the listed 13.1-mile race. The race is rounded to 13.1 miles for this template.
| Day | Workout | Distance |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run + 4 strides | 4 miles |
| Wednesday | 20 min total: 5 min easy, 4 × (30 sec familiar pickup + 90 sec easy), 7 min easy; use easy running throughout if pickups do not fit | 20 min total |
| Thursday | Rest | - |
| Friday | Easy jog | 2 miles |
| Saturday | Rest | - |
| Sunday | HALF MARATHON RACE DAY! | 13.1 miles |
Race-day decisions: Choose a pacing approach using the pacing-strategy guide, then review the race-day contingencies for conditions, delays and missed plans. Do not treat the final miles as a compulsory acceleration or try to recover lost time automatically. Record what happened in the log below; race effort should respond to the actual circumstances.
Key Workouts Explained
Strides
Optional familiar short accelerations within the listed outing. They are not a prescribed percentage of maximum effort or a guarantee of improved running economy; follow the preparation and recovery accounting above.
Fartlek
Swedish for "speed play." Faster segments mixed with easier running; the versions here have explicitly timed repetitions, preparation and recovery.
Tempo Runs
A sustained harder session label in this template. It is not a measurement of lactate threshold or a fixed offset from goal race pace. The actual effort and dose need to fit the runner and plan.
Half Marathon Pace Work
These segments provide practice at the intended half-marathon effort within this plan. Completing a segment does not establish that the effort is sustainable for the entire race.
Progressive Long Run
Most of the run is easy, with a faster finish. That finish adds demand; assess it separately from the easy distance rather than treating it as proof of race readiness.
Nutrition and Race Logistics
Plan familiar meals, food and fluids around your expected duration, tolerance, conditions and available opportunities. A distance label does not establish a universal gel count, breakfast drink amount or supplement requirement. Use the race-week checklist to record your practiced plan and alternatives; it links duration-based sports-nutrition guidance and measured-fluid planning context.
There is no compulsory low-fiber dinner, fixed breakfast interval, automatic drink at every station or immediate recovery quota in this template. If a specific nutrition change is needed, resolve it in the context of your existing plan and appropriate professional advice. Familiar choices are useful, but necessary safety adjustments take priority over a “nothing new” slogan.
Use the race-day guide for morning and in-race decisions. Work backward from actual organizer deadlines for pickup, transport, bag check and corral access, allowing realistic buffers. The event's current instructions take priority over an example arrival time. Preparation should fit you and the event; no automatic warm-up/stride dose is added by this checklist.
- Verify the race date, wave and current official instructions.
- Record pickup, transport, bag and corral deadlines.
- Check weather, conditions and whether the plan still fits.
- Prepare suitable gear and any practiced food/fluid arrangements.
- Keep contact, finish collection and return-transport details available.
- Seek appropriate assistance if unwell; completing the plan is not medical clearance.
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: [enter or N/A]
Actual Time: [enter or N/A]
Post-Race Notes: [enter]
Check the fit before choosing a plan. Use the plan-selection worksheet to compare starting workload, available days, session demands and the time before your race. The template label alone does not establish that the schedule is appropriate for you.