Although 13.1 may seem like an insurmountable distance to cover—especially for a first time beginner runner—it’s possible to get in shape to complete a half marathon in as little as 12 weeks no matter where you’re starting from. After nearly two decades of studying half marathons and training programs, we’ve compiled what we believe to be the perfect 12 week half marathon training planfor any level of runner.
This training plan is designed to be accessible to beginners but, before you begin your formal training, we recommend investing into half marathon gear, and more specifically a good pair of running shoes, to properly take on the training plan ahead.
In this training plan, you’ll reach 30 miles in your peak week which is 10 weeks into training. It’s important to prime your body to handle the increasing load. You need with the highest quality gear fit to support your running form.
It’s time to get training! First we’ll share the plan that proved successful for the publisher of this site to run a sub 2 hour half marathon.
Then we’ll tackle all of the most commonly asked questions related to the half marathon distanceand the preparation it requires.
If you’re a more seasoned runner or looking for the support of a running coach for your upcoming half marathon raceand looking for a training plan that’s more dynamic to your routine and fitness level, we recommend downloading Runna. “Like a coach in your pocket,” all Half Marathon Guide readers get 2-weeks free with code HALFMARATHON.
Our 12 Week Half Marathon Training Plan
12-Week Half Marathon Training Plan for a Saturday race:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | off | 3 miles | 3 miles | 3 miles | off | 4 miles | 3 miles |
| 2 | off | 3 miles | 4 miles | 3 miles | off | 4 miles | 3 miles |
| 3 | off | 3 miles | 4 miles | 3 miles | off | 5 miles | 3 miles |
| 4 | off | 3 miles | 5 miles | 3 miles | off | 6 miles | 4 miles |
| 5 | off | 4 miles | 5 miles | 4 miles | off | 7 miles | 3 miles |
| 6 | off | 4 miles | 4 miles | 4 miles | off | 8 miles | 4 miles |
| 7 | off | 4 miles | 6 miles | 4 miles | off | 9 miles | 4 miles |
| 8 | off | 4 miles | 6 miles | 4 miles | off | 10 miles | 4 miles |
| 9 | off | 4 miles | 6 miles | 4 miles | off | 11 miles | 3 miles |
| 10 | off | 4 miles | 5 miles | 4 miles | off | 12 miles | 4 miles |
| 11 | off | 4 miles | 5 miles | 4 miles | off | 6 miles | 3 miles |
| 12 | off | 3 miles | 5 miles | 3 miles | off | 13.1 miles! | off |
12-Week Half Marathon Training Plan for a Sunday race:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | off | 3 miles | 3 miles | 3 miles | off | 3 miles | 4 miles |
| 2 | off | 3 miles | 4 miles | 3 miles | off | 3 miles | 4 miles |
| 3 | off | 3 miles | 4 miles | 3 miles | off | 3 miles | 5 miles |
| 4 | off | 3 miles | 5 miles | 3 miles | off | 4 miles | 6 miles |
| 5 | off | 4 miles | 5 miles | 4 miles | off | 3 miles | 7 miles |
| 6 | off | 4 miles | 4 miles | 4 miles | off | 4 miles | 8 miles |
| 7 | off | 4 miles | 6 miles | 4 miles | off | 4 miles | 9 miles |
| 8 | off | 4 miles | 6 miles | 4 miles | off | 4 miles | 10 miles |
| 9 | off | 4 miles | 6 miles | 4 miles | off | 3 miles | 11 miles |
| 10 | off | 4 miles | 5 miles | 4 miles | off | 4 miles | 12 miles |
| 11 | off | 4 miles | 5 miles | 4 miles | off | 3 miles | 6 miles |
| 12 | off | 3 miles | 5 miles | 3 miles | off | 2 miles | 13.1 miles! |
Related: The Half Marathon to Full MarathonTraining Plan
The 12 Week Half Marathon Training Schedule
With this half marathon training schedule – you’ll be required to run five days per week with a two day off schedule.
Each week is designed to build endurance and confidence for new runners. It also accounts for the weekly half marathon long run to be on Saturday or Sunday.
You can adjust any of the training plan schedule – but try to keep five days per week as running days.
How many weeks do I need to prepare for a half marathon?
Experienced runners may be able to get away with shorter half marathon training schedules. The most important part of any 12 week half marathon training plan is building the endurance to cover the daily and weekly mileage. Experienced runners may have enough base fitness they wouldn’t need a few weeks to ramp up.
But beginner runnersneed more time to responsibly approach the training load and goal distance. 12 weeks tends to be about right. It’s not so long that you’re likely to get hurt or burned out along the way. long enough that you can gradually increase your training and build the confidence necessary to cover 13.1 miles.
Who is this plan designed for?
This plan is for beginner runners, or those coming off an extended break, who are comfortable running running between 10 to 15 miles per week and at least 3 miles in one go.
If you’re currently not running at all but still want to run a half marathon in 12 weeks, this couch to half marathon plan is for you.
Advanced runners who are logging 30 to 40 miles per week will be better off heading straight to this 12-week plan. For shorter or longer training plans (ranging from two to five months), check out the offerings here.
As with any new physical endeavor, it’s a good idea to seek approval from a doctor before starting this training plan. This is especially important if you’re older than 50.
What level of commitment does it require?
By committing to this plan, you’re signing up for 12 weeks of focused training before your half marathon, with 5 training days of running and 2 rest days (for recovery or cross training) days per week.
Depending on your half marathon pace, you’ll likely spend around an hour or less on each 4 of your weekly runs, and up to double that on your longest weekly long run, an essential part of every half marathon training plan.
In addition, you’ll set yourself up for a healthy training block and race day success if you can incorporate 10 to 20 minutes of bodywork (dynamic warmups, cool downs, core exercises, strength training, foam rolling, and such) most days.
Exactly what your regimen looks like will be unique to you, but small, consistent efforts to keep your body fine-tuned and feeling good will pay dividends during these 12 weeks and in the race itself.
What types of running will I need to do?
In half marathon training programs or advanced runners, you’ll see different types of running workouts like “tempo runs at race pace,” “interval trainingas a track workout” or “speed work.”
If this is your first half marathon and your goal is to make it over the finish line without ending up injured or in too much pain, you should primarily be focused on running easy runs held at a comfortable pace.
Not sure what a “comfortable pace” is?
The most simple measurement is the “Talk Test.” This essentially is the ability to maintain a running speed and a conversation simultaneously – a conversational pace, if you will.
A conversational pace is otherwise referred to as running in your Zone 2 heart rate. To find your Zone 2 heart rate, it’s roughly 60-70% of your maximum heart rate.
How hard should I be running?
Pace matters, but effort is the much more useful metric—especially for inexperienced runners.
It’s okay to feel tired and a little winded towards the end each run, but you should never feel like you’ve just run way too hardof an effort on any of these runs.
As you gain fitness, your running pacewill naturally improve. In a few weeks, what would have felt like a very hard run will feel manageable,
That said, keeping a loose eye on your watch (whether GPS-equipped or not) is good practice.
For one, you’ll start to learn what different paces feel like and how to exert the right effort for a given distance.
Wearing a watch will also help you track your progress from day to day and from week-to-week.
How else will you know that you just covered your standard neighborhood loop a minute faster than ever before if you didn’t put a clock on it?
Should I avoid walking at all costs?
Even if you aspire to run 13.1 miles without stopping, short walking breaks during training runs are totally fine and may help with injury preventionover the 12 weeks of training.
In fact, breaking up a run with a little bit of walking can act as a reset for your body and help you extend the distance you can cover without taxing your body too much.
To make sure that you don’t lose track of time, if you decide to walk, keep it to a minute or two, and try to reduce the number of walking breaksyou take as you progress through the training plan.
Alternatively, instead of defaulting to a walking break, you can try slowing down to see if you can avoid reaching the point of needing to walk.
How does cross training come into play?
Cross training for runners is an excellent way to supplement mileage, strengthen different body parts, and add to your fitness bank without increasing your risk for injury.
According to the American Academy of Orthopaedic Surgeons, “Cross training has several benefits, including full body conditioning; improving skill, agility and balance; flexibility in training plans; and the opportunity to continue training while injured.”
Good options for runners include swimming, water jogging, biking, and using an elliptical machine or arc trainer. While less aerobically taxing, yoga and Pilates also fall under the cross trainingcategory and offer many benefits for the notoriously tight bodies of distance runners.
Within the framework of this training plan, you’re free to incorporate cross trainingsessions on either of the two built-in off days (Monday or Friday).
If you’re injury prone and feel that just four days of running per week is better for you, you can also replace a run with a cross training session of a similar length. Just make sure not to go so hard that you make yourself sore or compromise your next run.
Is strength trainingnecessary?
While you can scrape by without it, strength training can be hugely advantageous to runners who include it in their overall training program.
Not only does it make you a more powerful and durable athlete, but the Mayo Clinic states that strength trainingcan also help you preserve your muscle mass at any age, increase your bone density and reduce your risk of osteoporosis, manage your weight, enhance your quality of life, and manage chronic conditions.
There are several ways to approach strength training, most of which can be done with minimal equipment in a gym or at home.
Whether you use your own bodyweightor equipment such as resistance bands, free weights, or weight machines, two to three 20- to 30-minute strength sessions a week will go far.
Just make sure to warm up well before starting and try to hit all major muscle groups within the course of a week. If you have never strength trained before, you’ll benefit from hiring a strength coach or personal trainer, even if just to learn proper form and how to structure your workouts.
Do I really need those rest days?
In short, yes.
While you may be capable of handling six or even seven days of running per week, you’ll be better off running a little less while getting more out of your run days and minimizing your risk of injury.
The rest days in this training plan fall on Mondays and Fridays, allowing you to hit your weekend training hard and bounce back for your midweek runs.
If you’re eager to get some movement in on your off days, you can flush out your legs with a walk, log a cross trainingsession, or spend some time stretching.
How should I fuel my half marathon training?
Everything you need to know about fueling your half marathon training, as well as the race itself, can be found in this article.
In a nutshell, is to prioritize a sufficient and well-balanced diet that emphasizes carbohydrates (your primary fuel source) firstly and protein (your muscle rebuilder) secondly.
Proper hydration is essential too, and can be accomplished by sipping water throughout the day and incorporating sports drinks or electrolyte supplements during longer runs.
Because it will last longer than one hour, in the half marathon itself, aim to consume 30 to 60 grams of carbohydrates and one 750ml bottle of fluids with electrolytes per hour. Make sure to practice your in-race fueling strategy on training runs(especially long runs) so you know it works and are confident going into the race.
What if I miss a run or fall off track?
Despite your best intentions, it’s unlikely that a 12-week training block will go off without a hitch. Possible culprits include sickness, injury, family emergencies, and inflexible work or family schedules. If it’s a one-off interruption, try to get back on track as soon as possible.
Although you may be tempted to make up a missed run, you’re usually better off just accepting a zero for that day and moving forward with the plan.
If you’re forced to take unplanned days off due to sickness or injury, there’s no way around giving your body the rest it’s demanding.
If the issue clears up quickly, it’s still a good idea to get cleared by a healthcare professional before jumping back into training. But, if it lingers—especially in the case of a sore, painful, or otherwise not-right body part—you’ll want to make an appointment with a sports medicine doctor or physical therapist, who can help with a diagnosis, rehabilitation program, and return-to-running plan.
The important thing is to be patient, find pain-free ways to maintain fitness, and let your body dictate the timeline.
More Best Practices For Half Marathon Training
For more racing and training tipson acing your first here’s our list of 16 tips to ace your best half marathon.
Additionally, if you’re interested in practice before your half marathon, we recommend picking a 10K race as a great race to start with.
The Downloadable 12-Week Half Marathon Training Plan
Beginner Half Marathon Training Plans
If you’re looking for a half marathon training planof a longer period of time, we’ve got you covered.
- 16-Week Half Marathon Training Plan
- 18-Week Half Marathon Training Plan
- 20-Week Half Marathon Training Plan
- 12-Week Couch to Half Marathon Training Plan
More training plans: 8 Weeks • 9 Weeks • 10 Weeks • 14 Weeks • 16 Weeks • 18 Weeks • 20Weeks
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