Half Marathon Training Plan for Beginners

This 12-week half marathon training plan is ideal for runners who:

• Are looking to complete their first half marathon
• Are already running at least 3 days a week
• Can very comfortably run for 3 miles

If you have already run a half marathon and are looking to speed up your finishing time, find our more advanced training plan here. You can also check out Coach Cory's training business, Run Your Personal Best, if you would like a personalized plan and the benefits of individualized coaching.

This plan calls for running three to four days per week with key workout days on Tuesdays 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 complete your half marathon.

Do not run too fast! Your pacing should be at a comfortable level, and you should be able to hold a conversation during each run with your maximum effort level at no more than a 4 out of 10. If you need to do a run/walk protocol, that’s fine; it’s more important that you complete the distance than complete it fast. Aim to do all of your runs at an even pace — that is, don't start off too fast and then slow down at the end.

Warming up helps prepare the 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.

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.

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 hip/glute routine that should be done following each run. If you have a more strenuous routine that you'd like to add, you should do it as a standalone session on Wednesday or Sunday. 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.

Total weekly running mileage: 7 miles

Total weekly running mileage: 9 miles

Total weekly running mileage: 10 miles

Total weekly running mileage: 10.5 miles

Total weekly running mileage: 14.5 miles

Total weekly running mileage: 17 miles

Total weekly running mileage: 14 miles

Total weekly running mileage: 19 miles

Total weekly running mileage: 21 miles

Total weekly running mileage: 22 miles

Total weekly running mileage: 22 miles

Total weekly running mileage: 20.1 miles