Half-Marathon Training Plan for Beginners

Congratulations on deciding to train for your first half-marathon. As a beginner, your goal should be to make it to the finish line of the 13.1-mile race feeling strong. This 12-week training schedule is perfect for a beginner runner and a first-time half-marathoner.

To start this half-marathon training plan, you should have been running for at least two months and have a base mileage of about eight to 10 miles per week. If you prefer a run/walk program, try a run/walk half-marathon training schedule. If you're not new to running and this training schedule seems too easy, try an advanced beginner half-marathon training schedule.

Half-Marathon Training Structure

There are many half-marathon training plans that you can use as you get experience and want to improve your finish time. If you haven't had a recent physical, visit your doctor for medical clearance to train for a half-marathon. Once cleared, dive into this half-marathon training plan for beginners:

• Mondays: Most Mondays are rest days. Rest is critical to recovery and injury prevention, so don't ignore rest days.
• Tuesdays and Thursdays: After your warmup, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. If you feel tired, run at an easy pace. Or run a few miles at a 5k-10k goal pace (tempo run) to test pacing. Cool down and stretch after your run.
• Wednesdays: Some Wednesdays are designated rest days while others are cross-training days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. It's beneficial to strength train at least once each week to build muscle endurance and reduce injury risk.
• Fridays: Perform a cross-training activity at an easy to moderate effort for 30 to 45 minutes. If you're feeling sluggish or sore on Friday, take a complete rest day. It's important you feel strong and rested for your Saturday long run.
• Saturdays: Today is the day for your distance run. Run the designated mileage at an easy, conversational pace using your breath as a guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.
• Sundays: This is an active recovery day. Your short run should be at a comfortable pace to loosen up your muscles. You can also do a run/walk combination or cross-train. Finish your run with gentle stretching.

It's also helpful to break up long runs by mixing in a few miles at a half-marathon goal pace to ensure your cadence is on target. You might add these quicker miles every other run toward the middle to late part of your half-marathon training program.

Also, you can switch days to accommodate your schedule. So if you're busy on another day and prefer to work out on a Monday or Friday, it's fine to swap a rest day for a run day. If you need to convert the distances to kilometers, see these miles to kilometers conversions.

Beginner's Half Marathon Training Plan

Half-Marathon Training Tips

If you need help determining your pace for training runs or on race day, try our pace calculator.

You will need appropriate gear for your half-marathon. Start with running shoes suitable for long-distance running. For instance, wide toe box shoes provide extra space for your feet to flex and move naturally. Once you have a pair that works well, buy a second pair for race day that will have about 50 training miles on them for race day.

Get good sweat-wicking running socks and a race outfit. Wear your gear on long training days so you know that it works for you. While you can do some of your training on a treadmill, it's best to do your long training days, at least, outdoors in similar conditions to race day.

If you are new to road races, you may want to research the basics and ask race organizers any questions you may have. It would be smart to attend a shorter race, such as a 5K or 10K, and observe road race etiquette. Have fun—after all your first half-marathon will be your personal best.