Running Tips
A Guide to the Western States 100-Mile Endurance Challenge
12-Week Training Plan for a Faster Half Marathon
By Michael
Publish Date November 17th, 2025
• 10 min read
Running a half-marathon is an impressive feat, no matter what pace it's done at. Managing to get out the door, day after day, and training until you can complete 13.1 miles is something that very few people will ever accomplish.
But you're an overachiever. It's not enough for you to have done the deed once. Now you want more. And you want to do it faster!
We get it.
There's something beautifully poetic about the pursuit of a PR, and the thrill of seeing that finish clock as you come down the final stretch.
But PRing in a half-marathon will take an extra level of dedication and commitment, above and beyond what your first half-marathon took. If you've got 12 weeks before your next half-marathon effort, here's a proven approach that can leave you fitter and faster than ever.
Who Is This Training Plan For?
This 12-week half marathon training plan is ideal for runners who:
- Are looking to achieve a new personal best
- Have already completed several half marathons
- Already run at least 5 days a week
- Can very comfortably run for 7 miles
- Have previously run at least 30 miles in a week
If this will be your first time running a half marathon, check out our 13.1 Tips for running your first half.
But if you've done this dance before, and want some expert advice about how to sharpen your training: We teamed up with Coach Cory Smith, a USATF Level 1 and 2 certified coach from Run Your Personal Best, to develop an intentional, trustworthy plan to that any runner can follow. For a personalized plan and the benefits of individualized coaching, check out Coach Cory's training business, Run Your Personal Best.
How to Train
This plan calls for running five days per week with key workouts on Wednesdays and Saturdays. The key workouts should be prioritized, but don't worry if you are unable to run on these exact days. You can move the days around as needed to complete them.
If you can complete 90% of the training plan by the end of 12 weeks, you’ll be in good shape to run a fast half marathon.
Fueling Your Runs
A critical part of running a strong half marathon, and training to do so, is learning how to stay fuelled up, even mid-run. While running nutrition starts and ends with a healthy diet, and full meals, during your run itself, many runners will take nutrition or hydration supplements to keep their energy up.
This fuel can take the form of gels, chews, or liquids, so it is best to experiment a bit during your training. Use your long runs as a chance to test out which kind of fuel is easiest for you to carry and consume through hard efforts. See how quickly, and how well, your body responds to the different products. Finally, not to be overlooked, see what options taste the best to you. A bad aftertaste can make those final miles of a half marathon far more miserable than they need to be.
Warming Up and Cooling Down
Warming up helps prepare your body for running, leading to stronger workouts and a much lower chance of injury. Cooling down helps the recovery process. You should try to warm up and cool down before and after each run.
Pacing
Each run in this program is assigned a specific pace. However, you should always err on the cautious side. If you're wondering if you’re running too fast, odds are you are. Aim to do all of your runs at an even or progressive pace — that is, don't start off too fast and then slow down at the end.
Recovery Pace:
Recovery runs are supposed to be slow and easy. This should be a pace where there is no labored breathing whatsoever. You should be able to hold a conversation and feel that you could sustain this pace for hours. Perceived effort should be 1 or 2 out of 10.
Maintenance Pace:
This is a comfortable pace, one at which you could hold a conversation throughout the run. Breathing should be easy to somewhat steady. This is a pace you should be able to sustain for 2 to 4 hours if needed. If you are feeling good, it’s okay to push the last mile or two a tad. Perceived effort should be around 3 to 5 out of 10.
Tempo Pace:
This can be described as a comfortably hard pace. One where your breathing is slightly labored and you can spit out a sentence if needed. This is a pace you feel you could sustain for a 45- to 60-minute race.
Threshold Pace:
This is a fairly hard pace. One where your breathing is labored and you can only get out a word or two. This is a pace you feel you could sustain for a 25- to 45-minute race.
Race Pace:
This is your goal half marathon pace.
Types of Training
This plan includes plenty of running, of course, but it also features some other types of workouts that will help you build strength without burning out or putting yourself at risk for injury.
Cross-Training
Cross training is a fantastic way to add additional volume without the high-impact stress of running. Any cross training you do should be low impact and low intensity. Examples include the elliptical, cycling, swimming, and yoga.
Strength Training
Strength training is a great way to reduce your chance of injury and help build a stronger stride. Linked below is a strength routine that should be done the day following a hard or long run. I'd recommend limiting these sessions to 3 exercises with 3 sets of each exercise. Avoid doing any strenuous lower-body strength training the day before a key workout or long run.
You can see Coach Smith's strength routines and targeted muscle groups here.
Ascending Hill Repeats
You’ll need to locate a moderately steep hill close to where you begin your run that takes a minimum of 90 seconds to run up. After running your warm-up, run up the hill at a moderately hard pace for 30 seconds. Turn around and walk down to your starting point. Repeat, but add 10 seconds for each rep.
Example: 4 ascending hill repeats would be 30 sec, 40 sec, 50 sec, and 60 sec.
30/30
Warm up 1 mile at an easy pace, then run hard for 30 seconds. Follow this with an easy jog for 30 seconds, and then repeat the cycle for the prescribed number of reps. Cool down by running a very easy pace for 1 mile.
Tempo
The bread and butter workout for any long distance race prep, tempo runs are some of the most important workouts you can introduce to your rotation.
Warm up 1 mile at an easy pace, then run 5 minutes at a moderately hard pace. Your effort level should be a 6 out of 10, or a pace where you can only get one word out. Follow this with 2 minutes of easy-paced jogging and then repeat for the prescribed reps. Cool down by running very easy for 1 mile.
800 meter repeats
This workout is best done on the track, because you can easily measure 800m as 2 laps. Run easy to the track, then run 800m at threshold pace. Run for 90 seconds at recovery pace, then repeat for the designated number of 800m efforts. Cool down by running very easy for 1 mile.
The Training Plan: 12 Weeks to a Faster Half Marathon
Without further ado, lets get into the plan itself.
A printable version of Coach Smith's plan can be found here
Week 1
| Day of Week | Run Recommendation |
| Monday | Off or Cross Train |
| Tuesday | 4 miles @ maintenance |
| Wednesday | 5 miles @ maintenance |
| Thursday | 4 miles @ maintenance + legs routine 1 |
| Friday | Off or Cross Train |
| Saturday | 7 miles @ maintenance |
| Sunday | 4 miles @ maintenance + legs routine 1 |
Total Weekly Running Mileage: 24 miles
Week 2
| Day of Week | Run Recommendation |
| Monday | Off or Cross Train |
| Tuesday | 4 miles @ maintenance |
| Wednesday | 5 miles @ maintenance + 5-6 ascending hill repeats |
| Thursday | 4 miles @ recovery + legs routine 1 |
| Friday | Off or Cross Train |
| Saturday | 8 miles @ maintenance |
| Sunday | 4 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 25 miles
Week 3
| Day of Week | Run Recommendation |
| Monday | Off or Cross Train |
| Tuesday | 4.5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 16-18 x 30/30 workout + 2 mile cool-down |
| Thursday | 4 miles @ recovery + legs routine 1 |
| Friday | Off or cross train |
| Saturday | 9 miles @ maintenance |
| Sunday | 4 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 27 miles
Week 4
| Day of Week | Run Recommendation |
| Monday | Off or Cross Train |
| Tuesday | 4.5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 4-5 x 5 min tempo + 2 mile cool-down |
| Thursday | 4 miles @ recovery + legs routine 1 |
| Friday | Off or cross train |
| Saturday | 10 miles @ maintenance |
| Sunday | 4 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 28.5 miles
Week 5
| Day of Week | Run Recommendation |
| Monday | Off or cross train |
| Tuesday | 5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 16-18 x 30/30 workout + 2 mile cool-down |
| Thursday | 4 miles @ recovery + legs routine 1 |
| Friday | Off or cross train |
| Saturday | 12 miles @ maintenance |
| Sunday | 4 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 31 miles
Week 6
| Day of Week | Run Recommendation |
| Monday | Off or Cross Train |
| Tuesday | 5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 6-8 x 800m @ threshold + 2 mile cool-down |
| Thursday | 4.5 miles @ recovery + legs routine 1 |
| Friday | Off or cross train |
| Saturday | 9 miles @ maintenance |
| Sunday | 4 miles @ maintenance + legs routine |
Total Weekly Running Mileage: 32.5 miles
Week 7
| Day of Week | Run Recommendation |
| Monday | Off or cross train |
| Tuesday | 2 mile warm-up + 5-6 x 5 min tempo + 2 mile cool-down |
| Wednesday | 4.5 miles @ recovery |
| Thursday | 4 miles @ recovery |
| Friday | Off |
| Saturday | 3 miles @ maintenance |
| Sunday | 5k or 10k race |
Total Weekly Running Mileage: 25 to 29 miles
Week 8
| Day of Week | Run Recommendation |
| Monday | Off or cross train |
| Tuesday | 4 miles @ maintenance + legs routine 1 |
| Wednesday | 5 miles @ maintenance |
| Thursday | 8 miles @ maintenance |
| Friday | Off or cross train |
| Saturday | 13 miles @ maintenance |
| Sunday | 5 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 35 miles
Week 9
| Day of Week | Run Recommendation |
| Monday | Off or cross train |
| Tuesday | 5.5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 8-10 x 800m @ threshold + 2 mile cool-down |
| Thursday | 5 miles @ recovery + legs routine 1 |
| Friday | Off or cross train |
| Saturday | 15 miles @ maintenance |
| Sunday | 5 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 38 miles
Week 10
| Day of Week | Run Recommendation |
| Monday | Off or cross train |
| Tuesday | 5.5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 5-6 x 5 min tempo + 2 mile cool-down |
| Thursday | 5 miles @ recovery + legs routine 1 |
| Friday | Off or cross train |
| Saturday | 12 miles @ maintenance + 3 miles @ race pace |
| Sunday | 4 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 37 miles
Week 11
| Day of Week | Run Recommendation |
| Monday | Off or cross train |
| Tuesday | 5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 10 x 800m @ threshold + 2 mile cool-down |
| Thursday | 5 miles @ recovery + legs routine 1 |
| Friday | Off or cross train |
| Saturday | 10 miles @ maintenance + 2 miles @ race pace |
| Sunday | 4 miles @ recovery + legs routine 1 |
Total Weekly Running Mileage: 34 miles
Week 12: RACE WEEK
| Day of Week | Run Recommendation |
| Monday | Off |
| Tuesday | 5 miles @ maintenance |
| Wednesday | 2 mile warm-up + 3 x 5 min tempo + 2 mile cool-down |
| Thursday | 4.5 miles @ recovery |
| Friday | Off |
| Saturday | 3 miles @ maintenance |
| Sunday | HALF MARATHON |
Total Weekly Running Mileage: 31.5 miles
The Calm After The Storm
Once you work your way through this training plan, and run your new PR (fingers crossed), and summit that mountain, we hope you'll take a few days to celebrate your victory and to recover. The road to a faster half marathon time is arduous, and will take both a mental and physical toll on your body. As such, one of the most importatnt aspects to any training plan is the come down. Giving your muscles, and your motivation, an opportunity to reset after the feat has been accomplished.
We hope that this training guide proves to be helpful, and make sure to let us know when you run that next fastest time! We'll be rooting for you.
