About This Half Marathon Training Plan for Beginners
Completing your first half marathon is an incredible achievement. Our half marathon training plan for beginners is specifically designed to take you from minimal running experience to crossing that 13.1-mile finish line safely and confidently.
Can You Really Do This?
Yes, absolutely! With the right plan and dedication, anyone can complete a half marathon. You don't need to be a "natural runner" or have athletic genes. What you need is:
- Commitment to train consistently for 16 weeks
- Willingness to start slow and build gradually
- Patience with the process
- Proper shoes and basic running gear
- A positive mindset
Who is This Beginner Plan For?
This plan is perfect if you:
- Have never run a half marathon before
- Can currently walk briskly for 30 minutes without stopping
- Can jog/run for 5-10 minutes continuously (or are willing to build to this)
- Want a safe, proven approach with minimal injury risk
- Are willing to use run-walk strategies
- Have 4 months to prepare before your race
- Want to finish healthy and enjoy the experience
Starting from Zero? No Problem!
If you're completely new to running, follow this progression:
Phase 0: Couch to 5K (Weeks 1-8)
- Start with walk-run intervals
- Gradually increase running, decrease walking
- Build to running 30 minutes continuously
- Complete a 5K (3.1 miles)
Phase 1: Base Building (Weeks 9-12)
- Run 3-4 days per week
- Build weekly mileage to 8-12 miles
- Extend longest run to 4-5 miles
- Focus on consistency, not speed
Phase 2: Half Marathon Training (Weeks 13-28)
- Follow the 16-week beginner plan below
- Build to 13.1 miles on race day
- Continue using run-walk if helpful
16 Week Beginner Half Marathon Plan Structure
Weeks 1-4: Foundation Phase
- Weekly mileage: 8-12 miles
- Long run: 3-4 miles
- Focus: Building running habit and base fitness
- Workouts: 3-4 easy runs per week
- Key principle: Conversational pace for all runs
Weeks 5-8: Gradual Building
- Weekly mileage: 12-16 miles
- Long run: 4-6 miles
- Focus: Increasing endurance safely
- Workouts: 4 runs per week, all easy pace
- Key principle: Never increase weekly mileage by more than 10%
Weeks 9-13: Building Endurance
- Weekly mileage: 16-22 miles
- Long run: 6-10 miles
- Focus: Progressive long run increases
- Workouts: Long run + 3 easy runs
- Key principle: Long runs should always feel comfortable
Weeks 14-15: Peak & Taper
- Week 14 mileage: 18-20 miles (peak long run 11-12 miles)
- Week 15 mileage: 12-15 miles (taper begins)
- Focus: Maintain fitness while recovering
Week 16: Race Week!
- Weekly mileage: 8-10 miles + race day
- Focus: Rest, hydration, mental preparation
- Race day: Complete your first 13.1 miles!
The Run-Walk Strategy for Beginners
Don't be afraid to walk! The Jeff Galloway run-walk method is proven to:
- Reduce injury risk by 50%+
- Help you finish strong without hitting the wall
- Often result in faster finish times than running continuously
- Make training more enjoyable and less intimidating
Recommended Run-Walk Ratios:
- Beginner (11-13 min/mile pace): Run 2 min, Walk 1 min
- Intermediate (10-11 min/mile): Run 3 min, Walk 1 min
- Advanced (under 10 min/mile): Run 4 min, Walk 30 sec
Start taking walk breaks BEFORE you feel tired. This is the key to the strategy's success!
Sample Training Week (Week 8)
Here's what a typical mid-plan week looks like:
- Monday: Rest day or gentle yoga/stretching
- Tuesday: Easy run 2-3 miles (run-walk if needed)
- Wednesday: Cross-training 30 minutes (cycling, swimming, or brisk walk)
- Thursday: Easy run 3 miles
- Friday: Rest day
- Saturday: Long run 6 miles (definitely use run-walk!)
- Sunday: Easy walk 20-30 minutes for active recovery
- Total: 11-12 miles running + cross-training
Beginner Training Principles
1. Easy Pace is Key
This is THE most important principle for beginners:
- You should be able to hold a conversation while running
- If you can't talk in complete sentences, you're going too fast
- It's okay to feel like you're going "too slow"
- Easy running builds endurance without exhausting you
- Most beginners run too fast and get injured - don't be that person!
2. The 10% Rule
Never increase your weekly mileage by more than 10% from one week to the next. This simple rule prevents most running injuries.
3. Rest Days Matter
- Your body gets stronger during rest, not during running
- Beginners need at least 2-3 complete rest days per week
- Light activities (walking, yoga) are fine on rest days
- If something hurts, take an extra rest day
4. Cross-Training Benefits
Non-running activities that complement your training:
- Cycling: Builds cardio without impact stress
- Swimming: Full-body workout with zero impact
- Yoga: Improves flexibility and prevents injury
- Strength training: 2x per week prevents running injuries
Essential Gear for Beginners
- Running shoes (MOST IMPORTANT!): Get fitted at a specialty running store. Budget $100-150
- Moisture-wicking clothes: Avoid cotton, which causes chafing
- Sports watch or phone: To track distance and pace
- Water bottle or hydration pack: For runs over 60 minutes
- Body Glide or Vaseline: Prevents chafing
- Sports bra (women): High-impact support essential
Injury Prevention for Beginners
- Warm up properly: 5-10 minutes of walking before running
- Cool down: 5 minutes of walking after running
- Stretch after (not before): When muscles are warm
- Strengthen key areas: Hips, glutes, core 2x per week
- Listen to pain: Sharp pain = stop immediately. Dull soreness = okay to continue
- Ice sore spots: 15 minutes after running if needed
- Replace shoes: Every 300-500 miles
Nutrition Basics for Beginners
- Stay hydrated: Drink water throughout the day, not just during runs
- Pre-run fuel: Light snack (banana, toast) 1-2 hours before
- During runs: Water for runs over 60 minutes. Energy gels for runs over 90 minutes
- Post-run recovery: Carbs + protein within 30-60 minutes (chocolate milk works great!)
- Overall diet: Eat balanced meals with plenty of carbs for energy
Race Day Tips for Your First Half Marathon
- Don't try anything new: Use tested shoes, clothes, nutrition
- Start slow: First mile should feel TOO easy
- Use your run-walk strategy: Start walk breaks from mile 1, not when tired
- Take aid station fluids: Small sips at every water station
- Fuel early: First gel at mile 4-5, then every 45 minutes
- Break it into chunks: Think in 5K segments, not 13.1 miles
- Enjoy the experience: Smile at spectators, high-five kids, soak it in!
- Finish strong: Give everything in the last mile - you trained for this!
What to Expect on Race Day
- Finish time: Most beginners finish in 2:20-2:50
- Emotions: Excitement, nervousness, joy, pride - all normal!
- Physical feelings: Tired but strong, some fatigue in final miles
- The crowd: Amazing energy and support from spectators
- The finish line: Pure euphoria - you did it!
Download as PDF
Get your complete Half Marathon Training Plan for Beginners 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
Beginner-friendly 16-week progressive plan
Start from just 2 miles per week
Run-walk strategy guidance (Jeff Galloway method)
Gradual buildup following the 10% rule
Cross-training recommendations included
Injury prevention tips and exercises
Nutrition and hydration guidance
Race day strategy and tips
Free PDF download and calendar sync
Why Choose Our Half Marathon Training Plan for Beginners?
Specifically designed for first-time half marathoners
Lowest injury risk with conservative progression
Run-walk options make it achievable for everyone
Build confidence step-by-step over 16 weeks
No prior running experience required
Join thousands who have completed their first 13.1
AI-personalized to your current fitness level
Completely free - no subscription needed
Frequently Asked Questions
Can a beginner train for a half marathon?
Absolutely! With the right training plan and dedication, anyone can complete a half marathon. Our beginner plan starts with just 2 miles of running per week and gradually builds to 13.1 miles over 16 weeks. The key is starting slowly, being consistent, and following a structured progressive plan. Thousands of first-time runners complete half marathons every year using beginner-friendly plans like this one.
How long should a beginner train for a half marathon?
Beginners should train for 16-20 weeks for a half marathon. If you're completely new to running and can't yet run 2-3 miles, add 8-10 weeks for a Couch to 5K program first. Total timeline: 24-30 weeks from zero running to crossing the half marathon finish line. This extended timeframe reduces injury risk significantly and builds both physical and mental confidence for race day.
What pace should a beginner run a half marathon?
For most beginner half marathoners, a pace of 11:00-13:00 per mile is realistic, resulting in a finish time of 2:25-2:50. However, your first goal should simply be to finish healthy and strong, not to achieve a specific time. Many beginners use a run-walk strategy (running 2-3 minutes, walking 1 minute) throughout the race and finish successfully. Time goals can come in your second half marathon.
Should beginners walk during half marathon training?
Yes! Walk breaks are highly recommended for beginners and are not cheating. The Jeff Galloway run-walk method (running 2-4 minutes, walking 1 minute) is proven to reduce injury risk by 50%+, help you finish strong, and often results in faster overall times than trying to run continuously. Many successful half marathoners use run-walk strategies in both training and racing. Start walk breaks before you feel tired for best results.
How many miles should a beginner run per week training for a half marathon?
Beginners should start at 6-10 miles per week and gradually build to 18-22 miles per week at peak training (around week 12-14 of a 16-week plan). The exact mileage depends on your starting fitness level. Our AI coach personalizes your weekly mileage to ensure safe progression. Remember: it's better to undertrain slightly than to overtrain and get injured.
Do I need to run 13 miles before my first half marathon?
No, you don't need to run the full 13.1 miles before race day. Most beginner half marathon plans peak with a long run of 10-12 miles, done 2-3 weeks before the race. Running the full distance in training increases injury risk and requires too much recovery time. The taper period, race day adrenaline, and crowd support will carry you through the final 1-3 miles on race day.
What should a beginner eat during a half marathon?
For most beginners running over 90 minutes, take an energy gel or chews at miles 4-5 and again at miles 9-10, along with water at aid stations. Practice your nutrition strategy during long training runs - never try something new on race day. Some slower runners (2:30+ finish time) might need 3 gels. Always test gels in training to ensure they don't upset your stomach.