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Half marathon training plan for beginners: Week by week plan + printable

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The half marathon has seen a boom in popularity over the last decade, with more runners than ever taking part in the event.

According to RunRepeat’s State of Running report, over 2.1 million runners completed a half marathon in 2018.

This makes it the second most popular running event, with the 5k run being number one.

Training for a half marathon can be grueling, but with the right mindset you can achieve anything you put your mind to.

So if you’re looking to run your first half marathon, then this half marathon training plan for beginners has got you covered!

In this guide we’ll explore:

  • How long is a half marathon?
  • How long does it take to run a half marathon?
  • Can I run a half marathon in 12 weeks?
  • Is 12 weeks enough time to train for a half marathon?
  • What’s included in the plan?
  • 4 tips for half marathon training
  • Half marathon training plan for beginners: Week by week plan

Ready?

Let’s get started!

half marathon training plan for beginners

How long is a half marathon?

A half marathon in miles is 13.1 miles. This equates to 21.9 kilometres.

This is exactly half the distance of a marathon which is 26.2 miles or 42km.

Related: What is a good half marathon time? Average half marathon times by age and gender

How long does it take to run a half marathon?

How fast you can run a half marathon will depend on various factors such as your age, gender, fitness levels and running experience.

Even the weather and terrain can affect your running times!

  • A good half marathon time for a man is 1:43:33. This is the average half marathon time across men of all ages.
  • A good half marathon time for a woman is 2:00:12. This is the average half marathon time across women of all ages. 

Don’t worry if you don’t see yourself completing a half marathon in these time brackets.

This half marathon training plan is designed to get you up and running your first half marathon.

Whether you want to finish in under 2 hours, 2.5 hours or 3 hours – that is completely up to you!

Related: How long is a half marathon? Training plans + 7 tips for race success

Are you ready to run a half marathon in 12 weeks?

This 12 week half marathon training plan for beginners is for you if:

  • You have a good base level of fitness.
  • You’re comfortable with running a minimum of three 3 to 4 mile runs each week.
  • You’re new to running a half marathon.
  • You have time in your week to do the weekly runs.

If you answered ‘no’ to any of the points above, then you may not be quite ready to run a half marathon in 12 weeks.

Training for a half marathon can be physically demanding, but if you’re consistent and complete all the required runs each week, you will get there.

Related: Intermediate half marathon training plan: Week by week plan

half marathon training plan for beginners

Is 12 weeks enough time to train for a half marathon?

As the plan title suggests, the plan is split into 12 weeks.

There are longer beginner half marathon training plans out there that span across 14 or 16 weeks.

It is possible to run a half marathon in 12 weeks.

12 weeks is seen as an adequate amount of time to train for a half marathon if you meet the prerequisites as listed in the previous section.

Of course, the training plan can be adapted if needed if you’d like more training time, or you need to repeat a week.

Related: First half marathon tips: 11 things I wish I’d known before running my first half marathon

What’s included in the plan?

The aim of this plan is to get you running a half marathon by the end of the 12 weeks.

However, in order to run a half marathon, you need to be doing more than just running in your training plan.

A well-rounded training plan will combine easy runs and long runs alongside ancillary work like strength training and cross training.

This beginner half marathon training plan includes the following runs and workouts:

  • 2-4 easy runs
  • 1 optional strength training session
  • 1 cross training session
  • 2 rest days

Easy run (ER)

The plan includes easy runs which are runs where you run at a comfortable pace.

The general rule of thumb is that you should be able to hold a conversation while you run without getting out of breath.

They start at 2 to 3 miles in week 1, going up to 5 miles in week 11. 

Long run (LR)

The long run is the mainstay of any half marathon training plan.

It is a key success criteria to enable you to run a half marathon in 12 weeks.

The long run is important to build your running stamina and endurance.

You’ll progress from 3 miles in week 1 to 13.1 miles eventually in week 12 on race day.

It’s important you do your long run each week as prescribed in the plan in terms of mileage.

You need to progress slowly but at regular intervals in order to build your stamina and endurance safely.

As with the easy runs, don’t worry too much about your pace.

Run at a pace where you are able to hold a conversation without getting out of breath. 

Cross training (CT)

Cross training is great because it adds variety into a training plan.

It’s also great for improving your aerobic fitness and overall athletic performance.

Cross training can take the form of walking, swimming, cycling, Pilates, yoga or any other activity where you are focusing on developing your aerobic fitness.

Strength training

This plan also includes strength training, which is highly recommend as part of any half marathon training plan.

In this plan, strength training is scheduled mid-week (Wednesday) in place of a run or after an easy run if you feel comfortable.

If this doesn’t suit your schedule, then feel free to move it to another day in the plan, as long as it doesn’t come directly before or after your long run.

Rest days

It’s important to rest during your plan, and as such, this plan includes rest days before and after the long run.

Don’t be tempted to run on your rest days!

They are there for a reason to help your body recover in between runs. 

5k or 10k race test

I’ve included a 5k race at the end of week 6 and a 10k race at the end of week 9.

It’s not compulsory to run a race at the end of these weeks.

However it is recommended as it’s a good way to test the waters in terms of your progress in the plan and getting you in a race mindset.

For the 5k race, you could sign up to your local Parkrun.

For the 10k race, sign up to a local race or simply time yourself doing a 10k locally.

Related: How to run a half marathon in 2 hours or less

half marathon training plan for beginners

4 tips for half marathon training

If it’s your first half marathon, you may be nervous or scared – which is completely understandable!

With the right training and mindset, however, you can smash your running goals.

Here are some tips on running a half marathon:

#1 Take it in your stride

When training for a half marathon, you’re mistaken if you think all your runs should be fast and hard.

In fact, elite athletes train for 80% of the time at low intensity, and spend the rest of the time training hard.

The majority of your runs should be done at a comfortable, conversational pace.

Don’t be tempted to overcompensate with your mileage if you feel you can run further.

You’ll risk injury and burnout if you try and cram too many miles in.

#2 Start your training early

Realistically, training for a half marathon will take at least three months, depending on your fitness levels and running experience.

This means you have to put in the required amount of training to ensure you feel prepared and ready on race day.

A half marathon training plan is normally between 12 to 16 weeks because you have to build up your running endurance and stamina.

It’s not something that can happen overnight!

#3 Listen to your body

Many new runners make the mistake of overtraining when they first start training for a half marathon, seeing rest days as a weakness somehow.

When in fact rest days are integral to any training plan and are there for a reason.

Half marathon training is grueling as it is.

So ensure you take the proper precautions and give your body time to rest in between runs.

#4 Do the necessary race prep

Many people train to work towards a race event in the calendar.

If this is the case for you, you’ll want to do all the required race prep before race day so that you’re organised.

It’s good to have a race checklist so you know exactly what you need to take on race day.

Related: What is a good half marathon time? Average half marathon times by age and gender

half marathon training plan for beginners

Half marathon training plan for beginners: Week by week plan

You will see that each week is broken down to show you exactly what you need to do on each day of the week.

Of course, there is flexibility within each week should you want to do your long run, for example, on a Saturday instead of a Sunday.

The key thing is that you are able to do all the runs each week.

Week 1

  • Monday – Rest day
  • Tuesday – 3 mile easy run
  • Wednesday – 2 mile easy run and/or strength training
  • Thursday – 3 mile easy run
  • Friday – Rest day
  • Saturday – Cross training (30 mins)
  • Sunday – 4 mile long run

Week 2

  • Monday – Rest day
  • Tuesday – 3 mile easy run
  • Wednesday – 2 mile easy run and/or strength training
  • Thursday – 3 mile easy run
  • Friday – Rest day
  • Saturday – Cross training (30 mins)
  • Sunday – 4 mile long run

Week 3

  • Monday – Rest day
  • Tuesday – 3.5 mile easy run
  • Wednesday – 2 mile easy run and/or strength training
  • Thursday – 3.5 mile easy run
  • Friday – Rest day
  • Saturday – Cross training (40 mins)
  • Sunday – 5 mile long run

Week 4

  • Monday – Rest day
  • Tuesday – 3.5 mile easy run
  • Wednesday – 2 mile easy run and/or strength training
  • Thursday – 3.5 mile easy run
  • Friday – Rest day
  • Saturday – Cross training (40 mins)
  • Sunday – 5 mile long run

Week 5

  • Monday – Rest day
  • Tuesday – 4 mile easy run
  • Wednesday – 2 mile easy run and/or strength training
  • Thursday – 4 mile easy run
  • Friday – Rest day
  • Saturday – Cross training (40 mins)
  • Sunday – 6 mile long run

Week 6

  • Monday – Rest day
  • Tuesday – 4 mile easy run
  • Wednesday – 2 mile easy run and/or strength training
  • Thursday – 4 mile easy run
  • Friday – Rest day or 2 mile easy run
  • Saturday – Rest day
  • Sunday – 5k race!

Week 7

  • Monday – Rest day
  • Tuesday – 4.5 mile easy run
  • Wednesday – 3 mile easy run and/or strength training
  • Thursday – 4.5 mile easy run
  • Friday – Rest day
  • Saturday – Cross training (50 mins)
  • Sunday – 7 mile long run

Week 8

  • Monday – Rest day
  • Tuesday – 4.5 mile easy run
  • Wednesday – 3 mile easy run and/or strength training
  • Thursday – 4.5 mile easy run
  • Friday – Rest day
  • Saturday – Cross training (50 mins)
  • Sunday – 8 mile long run

Week 9

  • Monday – Rest day
  • Tuesday – 5 mile easy run
  • Wednesday – 3 mile easy run and/or strength training
  • Thursday – 5 mile easy run
  • Friday – Rest day or 3 mile easy run
  • Saturday – Rest day 
  • Sunday – 10k race!

Week 10

  • Monday – Rest day
  • Tuesday – 5 mile easy run
  • Wednesday – 3 mile easy run and/or strength training
  • Thursday – 5 mile easy run
  • Friday – Rest day 
  • Saturday – Cross training (60 mins)
  • Sunday – 9 mile long run

Week 11

  • Monday – Rest day
  • Tuesday – 5 mile easy run
  • Wednesday – 3 mile easy run and/or strength training
  • Thursday – 5 mile easy run
  • Friday – Rest day 
  • Saturday – Cross training (60 mins)
  • Sunday – 10 mile long run

Week 12

  • Monday – Rest day
  • Tuesday – 4 mile easy run
  • Wednesday – 3 mile easy run
  • Thursday – 2 mile easy run
  • Friday – Rest day 
  • Saturday – Rest day
  • Sunday – Race day!

Related: 8 ways to run for longer without getting so tired

12 week beginner half marathon training plan PDF printable

beginner half marathon training plan

More half marathon training tips:

Caroline Geoghegan
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