{"id":5703,"date":"2021-10-21T15:22:15","date_gmt":"2021-10-21T15:22:15","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5703"},"modified":"2023-10-07T13:05:18","modified_gmt":"2023-10-07T12:05:18","slug":"run-a-half-marathon-in-12-weeks","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/run-a-half-marathon-in-12-weeks\/","title":{"rendered":"Half marathon training plan for beginners: Week by week plan + printable"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:177.77777777778%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>The half marathon has seen a boom in popularity over the last decade, with more runners than ever taking part in the event. <\/p>\n\n\n\n<p>According to RunRepeat&rsquo;s <a href=\"https:\/\/runrepeat.com\/state-of-running\" target=\"_blank\" rel=\"noopener\">State of Running report<\/a>, over 2.1 million runners completed a half marathon in 2018.<\/p>\n\n\n\n<p>This makes it the second most popular running event, with the 5k run being number one. <\/p>\n\n\n\n<p>Training for a half marathon can be grueling, but with the right mindset you can achieve anything you put your mind to. <\/p>\n\n\n\n<p>So if you&rsquo;re looking to run your first half marathon, then this half marathon training plan for beginners has got you covered!<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long is a half marathon?<\/li>\n\n\n\n<li>How long does it take to run a half marathon?<\/li>\n\n\n\n<li>Can I run a half marathon in 12 weeks?<\/li>\n\n\n\n<li>Is 12 weeks enough time to train for a half marathon?<\/li>\n\n\n\n<li>What&rsquo;s included in the plan?<\/li>\n\n\n\n<li>4 tips for half marathon training<\/li>\n\n\n\n<li>Half marathon training plan for beginners: Week by week plan<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-533x1024.png\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10719\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10719 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How long is a half marathon?<\/h2>\n\n\n\n<p>A half marathon in miles is 13.1 miles. This equates to 21.9 kilometres.<\/p>\n\n\n\n<p>This is exactly half the distance of a marathon which is 26.2 miles or 42km. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/average-half-marathon-time\/\" data-type=\"post\" data-id=\"9063\">What is a good half marathon time? Average half marathon times by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How long does it take to run a half marathon?<\/h2>\n\n\n\n<p>How fast you can run a half marathon will depend on various factors such as your age, gender, fitness levels and running experience.<\/p>\n\n\n\n<p>Even the weather and terrain can affect your running times!<\/p>\n\n\n\n<ul>\n<li>A good half marathon time for a man is 1:43:33. This is the average half marathon time across men of all ages.<\/li>\n\n\n\n<li>A good half marathon time for a woman is 2:00:12. This is the average half marathon time across women of all ages.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Don&rsquo;t worry if you don&rsquo;t see yourself completing a half marathon in these time brackets.<\/p>\n\n\n\n<p>This half marathon training plan is designed to get you up and running your first half marathon.<\/p>\n\n\n\n<p>Whether you want to finish in under 2 hours, 2.5 hours or 3 hours &ndash; that is completely up to you!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-is-a-half-marathon\/\" data-type=\"post\" data-id=\"7565\">How long is a half marathon? Training plans + 7 tips for race success<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Are you ready to run a half marathon in 12 weeks?<\/h2>\n\n\n\n<p>This 12 week half marathon training plan for beginners is for you if:<\/p>\n\n\n\n<ul>\n<li>You have a good base level of fitness.<\/li>\n\n\n\n<li>You&rsquo;re comfortable with running a minimum of three 3 to 4 mile runs each week.<\/li>\n\n\n\n<li>You&rsquo;re new to running a half marathon.<\/li>\n\n\n\n<li>You have time in your week to do the weekly runs. <\/li>\n<\/ul>\n\n\n\n<p>If you answered &lsquo;no&rsquo; to any of the points above, then you may not be quite ready to run a half marathon in 12 weeks.  <\/p>\n\n\n\n<p>Training for a half marathon can be physically demanding, but if you&rsquo;re consistent and complete all the required runs each week, you will get there.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-half-marathon-training-plan\/\" data-type=\"post\" data-id=\"8327\">Intermediate half marathon training plan: Week by week plan<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-683x1024.png\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10721\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-683x1024.png.webp\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10721 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Is 12 weeks enough time to train for a half marathon?<\/h2>\n\n\n\n<p>As the plan title suggests, the plan is split into 12 weeks. <\/p>\n\n\n\n<p>There are longer beginner half marathon training plans out there that span across 14 or 16 weeks. <\/p>\n\n\n\n<p>It is possible to run a half marathon in 12 weeks.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Of course, the training plan can be adapted if needed if you&rsquo;d like more training time, or you need to repeat a week. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\" data-type=\"post\" data-id=\"158\">First half marathon tips: 11 things I wish I&rsquo;d known before running my first half marathon<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What&rsquo;s included in the plan?<\/h2>\n\n\n\n<p>The aim of this plan is to get you running a half marathon by the end of the 12 weeks. <\/p>\n\n\n\n<p>However, in order to run a half marathon, you need to be doing more than just running in your training plan.<\/p>\n\n\n\n<p>A well-rounded training plan will combine easy runs and long runs alongside ancillary work like strength training and cross training.<\/p>\n\n\n\n<p>This beginner half marathon training plan includes the following runs and workouts:<\/p>\n\n\n\n<ul>\n<li>2-4 easy runs<\/li>\n\n\n\n<li>1 optional strength training session<\/li>\n\n\n\n<li>1 cross training session<\/li>\n\n\n\n<li>2 rest days<\/li>\n<\/ul>\n\n\n\n<p><strong>Easy run (ER)<\/strong><\/p>\n\n\n\n<p>The plan includes easy runs which are runs where you run at a comfortable pace. <\/p>\n\n\n\n<p>The general rule of thumb is that you should be able to hold a conversation while you run without getting out of breath. <\/p>\n\n\n\n<p>They start at 2 to 3 miles in week 1, going up to 5 miles in week 11.&nbsp;<\/p>\n\n\n\n<p><strong>Long run (LR)<\/strong><\/p>\n\n\n\n<p>The long run is the mainstay of any half marathon training plan.<\/p>\n\n\n\n<p>It is a key success criteria to enable you to run a half marathon in 12 weeks.<\/p>\n\n\n\n<p>The long run is important to build your <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\">running stamina and endurance<\/a>.<\/p>\n\n\n\n<p>You&rsquo;ll progress from 3 miles in week 1 to 13.1 miles eventually in week 12 on race day. <\/p>\n\n\n\n<p>It&rsquo;s important you do your long run each week as prescribed in the plan in terms of mileage. <\/p>\n\n\n\n<p>You need to progress slowly but at regular intervals in order to build your stamina and endurance safely.<\/p>\n\n\n\n<p>As with the easy runs, don&rsquo;t worry too much about your pace.<\/p>\n\n\n\n<p>Run at a pace where you are able to hold a conversation without getting out of breath.&nbsp;<\/p>\n\n\n\n<p><strong>Cross training (CT)<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is great because it adds variety into a training plan.<\/p>\n\n\n\n<p>It&rsquo;s also great for improving your aerobic fitness and overall athletic performance. <\/p>\n\n\n\n<p>Cross training can take the form of walking, swimming, cycling, <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a> or any other activity where you are focusing on developing your aerobic fitness. <\/p>\n\n\n\n<p><strong>Strength training<\/strong><\/p>\n\n\n\n<p>This plan also includes <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\">strength training<\/a>, which is highly recommend as part of any half marathon training plan.<\/p>\n\n\n\n<p>In this plan, strength training is scheduled mid-week (Wednesday) in place of a run or after an easy run if you feel comfortable.<\/p>\n\n\n\n<p>If this doesn&rsquo;t suit your schedule, then feel free to move it to another day in the plan, as long as it doesn&rsquo;t come directly before or after your long run. <\/p>\n\n\n\n<p><strong>Rest day<\/strong>s<\/p>\n\n\n\n<p>It&rsquo;s important to rest during your plan, and as such, this plan includes rest days before and after the long run. <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run on your rest days!<\/p>\n\n\n\n<p>They are there for a reason to help your body recover in between runs.&nbsp;<\/p>\n\n\n\n<p><strong>5k or 10k race test<\/strong><\/p>\n\n\n\n<p>I&rsquo;ve included a 5k race at the end of week 6 and a 10k race at the end of week 9. <\/p>\n\n\n\n<p>It&rsquo;s not compulsory to run a race at the end of these weeks.<\/p>\n\n\n\n<p>However it is recommended as it&rsquo;s a good way to test the waters in terms of your progress in the plan and getting you in a race mindset. <\/p>\n\n\n\n<p>For the 5k race, you could sign up to your local <a href=\"https:\/\/www.parkrun.org.uk\/\" target=\"_blank\" rel=\"noopener\">Parkrun<\/a>. <\/p>\n\n\n\n<p>For the 10k race, sign up to a local race or simply time yourself doing a 10k locally. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-half-marathon-in-2-hours-or-less\/\">How to run a half marathon in 2 hours or less<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10723\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png.webp\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10723 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4 tips for half marathon training<\/h2>\n\n\n\n<p>If it&rsquo;s your first half marathon, you may be nervous or scared &ndash; which is completely understandable!<\/p>\n\n\n\n<p>With the right training and mindset, however, you can smash your running goals.<\/p>\n\n\n\n<p>Here are some tips on running a half marathon:<\/p>\n\n\n\n<p><strong>#1 Take it in your stride<\/strong><\/p>\n\n\n\n<p>When training for a half marathon, you&rsquo;re mistaken if you think all your runs should be fast and hard. <\/p>\n\n\n\n<p>In fact, elite athletes train for 80% of the time at low intensity, and spend the rest of the time training hard. <\/p>\n\n\n\n<p>The majority of your runs should be done at a comfortable, conversational pace.<\/p>\n\n\n\n<p>Don&rsquo;t be tempted to overcompensate with your mileage if you feel you can run further. <\/p>\n\n\n\n<p>You&rsquo;ll risk injury and burnout if you try and cram too many miles in. <\/p>\n\n\n\n<p><strong>#2 Start your training early<\/strong><\/p>\n\n\n\n<p>Realistically, training for a half marathon will take at least three months, depending on your fitness levels and running experience. <\/p>\n\n\n\n<p>This means you have to put in the required amount of training to ensure you feel prepared and ready on race day.<\/p>\n\n\n\n<p>A half marathon training plan is normally between 12 to 16 weeks because you have to build up your <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">running endurance and stamina<\/a>. <\/p>\n\n\n\n<p>It&rsquo;s not something that can happen overnight!<\/p>\n\n\n\n<p><strong>#3 Listen to your body<\/strong><\/p>\n\n\n\n<p>Many new runners make the mistake of <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">overtraining<\/a> when they first start training for a half marathon, seeing rest days as a weakness somehow.<\/p>\n\n\n\n<p>When in fact rest days are integral to any training plan and are there for a reason.<\/p>\n\n\n\n<p>Half marathon training is grueling as it is.<\/p>\n\n\n\n<p>So ensure you take the proper precautions and give your body time to rest in between runs.<\/p>\n\n\n\n<p><strong>#4 Do the necessary race prep<\/strong><\/p>\n\n\n\n<p>Many people train to work towards a race event in the calendar.<\/p>\n\n\n\n<p>If this is the case for you, you&rsquo;ll want to do all the required race prep before race day so that you&rsquo;re organised.<\/p>\n\n\n\n<p>It&rsquo;s good to have a <a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\" data-type=\"post\" data-id=\"5820\">race checklist<\/a> so you know exactly what you need to take on race day.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/average-half-marathon-time\/\" data-type=\"post\" data-id=\"9063\">What is a good half marathon time? Average half marathon times by age and gender<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10724\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png.webp\" alt=\"half marathon training plan for beginners\" class=\"wp-image-10724 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Half marathon training plan for beginners: Week by week plan<\/h2>\n\n\n\n<p>You will see that each week is broken down to show you exactly what you need to do on each day of the week. <\/p>\n\n\n\n<p>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. <\/p>\n\n\n\n<p>The key thing is that you are able to do all the runs each week.<\/p>\n\n\n\n<p><strong>Week 1<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 2 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (30 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 4 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 2<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 2 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (30 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 4 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 3<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 2 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 3.5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (40 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 4<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 2 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 3.5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (40 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 5<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 2 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (40 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 6 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 6<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 2 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day or 2 mile easy run<\/li>\n\n\n\n<li>Saturday &ndash; Rest day<\/li>\n\n\n\n<li>Sunday &ndash; 5k race!<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 7<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 4.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 3 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 4.5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (50 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 7 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 8<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 4.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 3 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 4.5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (50 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 8 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 9<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 3 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day or 3 mile easy run<\/li>\n\n\n\n<li>Saturday &ndash; Rest day&nbsp;<\/li>\n\n\n\n<li>Sunday &ndash; 10k race!<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 10<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 3 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day&nbsp;<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (60 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 9 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 11<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 3 mile easy run and\/or strength training<\/li>\n\n\n\n<li>Thursday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day&nbsp;<\/li>\n\n\n\n<li>Saturday &ndash; Cross training (60 mins)<\/li>\n\n\n\n<li>Sunday &ndash; 10 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 12<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day&nbsp;<\/li>\n\n\n\n<li>Saturday &ndash; Rest day<\/li>\n\n\n\n<li>Sunday &ndash; Race day!<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/8-ways-to-run-for-longer-without-getting-so-tired\/\">8 ways to run for longer without getting so tired<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">12 week beginner half marathon training plan PDF printable<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large grow-exclusive-content-widget-2a77b1a2-27ab-4952-95fa-fe2aea74c5d6\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-576x1024.png\" alt=\"beginner half marathon training plan\" class=\"wp-image-10746\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-576x1024.png 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-169x300.png 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-768x1365.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-540x960.png 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-608x1080.png 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-675x1200.png 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-150x267.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-576x1024.png.webp\" alt=\"beginner half marathon training plan\" class=\"wp-image-10746 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-576x1024.png.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-169x300.png.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-768x1365.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-540x960.png.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-608x1080.png.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-675x1200.png.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1-150x267.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/BEGINNER-HALF-MARATHON-TRAINING-PLAN-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">More half marathon training tips:<\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-half-marathon-in-2-hours-or-less\/\" data-type=\"post\" data-id=\"2517\">How to run a half marathon in 2 hours or less<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\" data-type=\"post\" data-id=\"158\">11 things I wish I&rsquo;d known before running my first half marathon<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/6-ways-to-recover-after-a-half-marathon\/\" data-type=\"post\" data-id=\"742\">How to recover after a half marathon<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\" data-type=\"post\" data-id=\"5820\">The ultimate running race day checklist<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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&rsquo;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 &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[58,53,275],"tags":[185],"mv":{"thumbnail_id":9336,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/39-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5703"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5703"}],"version-history":[{"count":40,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5703\/revisions"}],"predecessor-version":[{"id":13343,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5703\/revisions\/13343"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9336"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5703"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}