12-Week Training Plan for a Faster Half Marathon

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, find our beginner's training plan here. For a personalized plan and the benefits of individualized coaching, check out Coach Cory's training business, Run Your Personal Best.

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.

You’ll need to take fuel during the half marathon in the form of gels, chews, or liquids, so it is best to practice this during your training. Use your long runs as a chance to test out which kind of fuel you will want to use on race day.

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.

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.

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 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 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.

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:

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.

800m:

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.

Total Weekly Running Mileage: 24 miles

Total Weekly Running Mileage: 25 miles

Total Weekly Running Mileage: 27 miles

Total Weekly Running Mileage: 28.5 miles

Total Weekly Running Mileage: 31 miles

Total Weekly Running Mileage: 32.5 miles

Total Weekly Running Mileage: 25 to 29 miles

Total Weekly Running Mileage: 35 miles

Total Weekly Running Mileage: 38 miles

Total Weekly Running Mileage: 37 miles

Total Weekly Running Mileage: 34 miles

Total Weekly Running Mileage: 31.5 miles