About This Half Marathon Training Plan
A half marathon training plan is your roadmap to successfully completing 13.1 miles. Whether you're a complete beginner or experienced runner, a structured plan makes the difference between struggling through race day and achieving your goals with confidence.
Why Use a Half Marathon Training Plan?
Training for a half marathon without a plan often leads to:
- Running too much too soon (leading to injury)
- Not running enough (arriving unprepared on race day)
- Lack of variety in training (missing speed and tempo work)
- Poor pacing strategy (starting too fast and hitting the wall)
- Inconsistent training (missing the progressive buildup needed)
A proper half marathon training plan eliminates these issues with structured, progressive training.
How to Choose Your Half Marathon Training Plan Duration
The right plan length depends on your current fitness level:
8 Week Half Marathon Training Plan
Best for:
- Runners currently doing 10-15+ miles per week
- Those who have run a half marathon before
- Experienced 10K runners looking to step up
- Last-minute race registration
12 Week Half Marathon Training Plan
Best for: (Most Popular!)
- First-time half marathoners with some running base
- Runners who can currently run 3-4 miles
- Those who want balanced training without rushing
- People with moderate weekly mileage (8-12 miles/week)
16 Week Half Marathon Training Plan
Best for:
- Complete beginners to running
- Those with history of injuries
- Runners who want the most gradual buildup
- People starting from very low weekly mileage
What's Included in a Good Half Marathon Training Plan?
An effective half marathon training plan includes these essential elements:
1. Long Runs
- Progressive buildup from 4-6 miles to 10-12 miles
- Typically done on weekends
- Builds endurance and mental toughness
- Run at easy, conversational pace
2. Tempo Runs
- 4-6 miles at comfortably hard pace
- Improves lactate threshold
- Teaches your body to run faster for longer
- Usually done mid-week
3. Easy Runs
- 3-5 miles at conversational pace
- Most important for building aerobic base
- Should feel comfortable (not challenging)
- Makes up 70-80% of your weekly mileage
4. Speed Work (Optional)
- Interval training for experienced runners
- Improves running economy and VO2 max
- Examples: 6-8 x 400m or 4-6 x 800m
- Not essential for first-time half marathoners
5. Rest & Recovery
- 1-2 complete rest days per week
- Recovery weeks every 3-4 weeks
- Cross-training options (cycling, swimming, yoga)
- Crucial for injury prevention and adaptation
Sample 12-Week Half Marathon Training Plan Overview
| Weeks | Weekly Miles | Long Run | Focus |
|---|---|---|---|
| 1-3 | 12-15 | 4-6 miles | Base building |
| 4-6 | 15-20 | 6-8 miles | Endurance |
| 7-9 | 20-25 | 8-10 miles | Peak training |
| 10-11 | 18-22 | 10-12 miles | Race prep |
| 12 | 10-15 | Race day! | Taper |
Half Marathon Training for Beginners
If you're new to running, follow these beginner-friendly principles:
- Start with a base: Be able to run 3-4 miles before starting a plan
- Follow the 10% rule: Never increase weekly mileage by more than 10%
- Run-walk is okay: Jeff Galloway method works great for beginners
- Easy pace means easy: You should be able to hold a conversation
- Listen to your body: Rest if you feel pain (not just soreness)
- Get proper shoes: Visit a running specialty store for fitting
Common Half Marathon Training Mistakes
Avoid these pitfalls:
- Running too fast on easy days: Easy runs should be EASY
- Skipping rest days: Rest is when you get stronger
- Increasing mileage too quickly: Recipe for injury
- Not practicing nutrition: Test your race-day fueling in training
- Doing long runs too fast: Long runs build endurance, not speed
- Neglecting strength training: Helps prevent injury
Race Day Tips for Your First Half Marathon
Set yourself up for success:
- Start conservatively: Run first 3 miles slower than goal pace
- Fuel early and often: Take energy gels every 40-45 minutes
- Hydrate at every station: But don't overdrink
- Break it into chunks: Think 5K at a time, not 13.1 miles
- Enjoy the experience: Soak in the atmosphere and crowd support
- Don't try anything new: Stick with tested shoes, clothes, nutrition
After Your Half Marathon
Recovery is crucial:
- Take 1-2 weeks completely off or very easy running
- Do gentle movement (walking, swimming) but no hard efforts
- Consider getting a massage
- Reflect on what went well and what to improve
- Sign up for your next race (if you enjoyed it!)
Download as PDF
Get your complete Half Marathon Training Plan as a beautifully formatted PDF. Print it, save it, share it with your coach!
What's Included in Your Plan
Everything you need to succeed in your training
Personalized half marathon training plans for all levels
Choose from 8, 12, or 16 week programs
Progressive long run buildup to 10-12 miles
Tempo runs to improve race pace
Easy runs for base building and recovery
Cross-training recommendations
Run-walk options for beginners
Taper period for peak race day performance
Free PDF download and calendar sync
Why Choose Our Half Marathon Training Plan?
Perfect first step to marathon running
Less time commitment than full marathon (2-4 months)
Lower injury risk than marathon training
Great for busy professionals and parents
Build fitness without overwhelming time demands
AI-customized to your schedule and fitness level
Join millions who have completed 13.1 miles
Completely free - no credit card required
Frequently Asked Questions
How long does it take to train for a half marathon?
Most half marathon training plans are 8-16 weeks long. Beginners should plan for 12-16 weeks to safely build up endurance and reduce injury risk. If you can currently run 3-4 miles comfortably, 12 weeks is sufficient. Complete beginners should start with an 8-week couch-to-5K program first, then transition to a 12-week half marathon plan for a total of 20 weeks from zero to 13.1 miles.
How many miles per week should I run when training for a half marathon?
Most half marathon training plans range from 15-30 miles per week at peak training. Beginners typically run 15-20 miles per week, intermediate runners 20-25 miles, and experienced runners might run 25-35 miles per week. The key is gradual progression - increase weekly mileage by no more than 10% each week. Our AI coach personalizes your weekly mileage based on your current fitness level.
Can I train for a half marathon in 8 weeks?
Yes, you can train for a half marathon in 8 weeks if you already have a solid running base of 10-15 miles per week. An 8-week plan works well for experienced runners, those who have run a half marathon before, or regular 10K runners stepping up the distance. However, beginners should choose a longer 12-16 week plan to build endurance gradually and reduce injury risk.
What is a good time for a first half marathon?
For most first-time half marathoners, finishing between 2:00-2:30 is a great achievement. The average half marathon finish time is around 2:00 for men and 2:15 for women. However, your first goal should simply be to finish healthy and strong - specific time goals can come in your second half marathon once you understand the distance and how your body responds.
Do I need to run 13 miles before my half marathon?
No, you don't need to run the full 13.1 miles before race day. Most half marathon training plans peak with a long run of 10-12 miles, done 2-3 weeks before the race. The taper period and race day adrenaline will carry you through the final 1-3 miles. Running the full distance in training can increase injury risk and require too much recovery time.
What should I eat during a half marathon?
For most runners, a half marathon can be completed with just water at aid stations. However, if you're running for more than 90 minutes, consider taking 1-2 energy gels (around miles 5-6 and 9-10) along with water. Always test your nutrition strategy during long training runs - never try something new on race day. Some runners do fine with nothing, while others need fuel.
Can I walk during a half marathon?
Absolutely! Many successful half marathoners use a run-walk strategy, especially beginners. The popular Jeff Galloway method suggests taking regular walk breaks (like running 4 minutes, walking 1 minute) throughout the race. This reduces injury risk, helps you finish strong, and often results in faster overall times for beginners. There's no shame in walking - crossing the finish line is what matters!