Cardio and running
Half Marathon Training Plan: 12 Weeks for Beginners
Published October 20, 2026
A beginner half marathon training plan takes about 12 weeks if you can already run 30 minutes or a 5K comfortably. It uses 3 to 4 runs a week: mostly easy running, one session with faster segments, and a long run that builds gradually to about 11 to 12 miles (18 to 19 km), followed by a 1- to 2-week taper before the 13.1-mile (21.1 km) race.
Here's the full schedule, how to pace it, how to fuel the long runs and what to do in race week.
Who this plan is for
- You can run at least 30 minutes non-stop (if not: couch to 5k first).
- You have 3 to 4 days a week to run.
- Your goal is to finish strong, not a specific time.
Key principles
- Easy most of the time. Elite and recreational endurance training both tend to follow roughly an 80/20 split between easy and hard (Seiler, 2010). Easy means conversational, roughly zone 2: heart rate zones.
- The long run is the backbone. It builds endurance, fat-burning capacity and confidence.
- Gradual increases with an easier week every 3 to 4 weeks.
- Strength training twice a week reduces injury risk and improves economy.
The 12-week plan
Times for weekday runs; distances for long runs (Saturday or Sunday).
| Week | Tue (easy) | Thu (quality) | Fri/Sat (easy, optional) | Long run |
|---|---|---|---|---|
| 1 | 30 min | 30 min with 5 x 1 min faster | 20 min | 4 mi / 6.5 km |
| 2 | 30 min | 30 min with 6 x 1 min faster | 25 min | 5 mi / 8 km |
| 3 | 35 min | 35 min with 3 x 5 min steady | 25 min | 6 mi / 9.5 km |
| 4 (easier) | 30 min | 30 min easy + 6 strides | — | 5 mi / 8 km |
| 5 | 35 min | 40 min with 2 x 10 min steady | 30 min | 7 mi / 11 km |
| 6 | 40 min | 40 min with 5 x 3 min at 10K effort | 30 min | 8 mi / 13 km |
| 7 | 40 min | 45 min with 20 min tempo | 30 min | 9 mi / 14.5 km |
| 8 (easier) | 35 min | 35 min easy + strides | — | 7 mi / 11 km |
| 9 | 40 min | 45 min with 3 x 8 min at half-marathon pace | 30 min | 10 mi / 16 km |
| 10 | 45 min | 50 min with 25 min tempo | 30 min | 11-12 mi / 18-19 km |
| 11 (taper) | 35 min | 35 min with 3 x 5 min at race pace | 20 min | 7 mi / 11 km |
| 12 (race) | 30 min easy | 20 min with 3 x 2 min race pace | Rest | Race: 13.1 mi / 21.1 km |
Paces explained
| Effort | Feels like |
|---|---|
| Easy | Full sentences, could keep going a long time |
| Steady / half-marathon pace | Short sentences, sustainable for 1.5-2.5 hours |
| Tempo | Comfortably hard, a few words |
| 10K effort | Hard, focused |
Fueling long runs
- Under 60 to 75 minutes: water is usually enough.
- Longer: practice taking carbohydrate, commonly 30 to 60 g per hour (gels, chews, sports drink, dates), starting around 45 minutes.
- Practice race-day breakfast before your longest runs.
- Drink to thirst; in heat, add electrolytes.
Strength and mobility
Twice a week, 20 to 30 minutes: squats or split squats, Romanian deadlifts, calf raises, hip thrusts, side planks. See glute workout and warm-up exercises.
Injury prevention
Injury rates are highest when people jump in mileage. Videbæk and colleagues (2015) reported more injuries per 1,000 hours in novice runners than in recreational runners. Keep the easier weeks, sleep well, rotate two pairs of shoes if you can, and stop if pain changes your stride.
Race week checklist
- Nothing new on race day (shoes, breakfast, gels).
- Lay out your kit the night before.
- Start slower than goal pace for the first 2 miles (3 km).
- Walk through aid stations if it helps you drink.
Predicting your finish time
A rough estimate from a recent 10K: multiply your 10K time by about 2.2 (e.g. 55:00 → about 2:01). Treat it as a guide; heat, hills and long-run experience change things.
After the race
Take 4 to 7 easy days, then return gradually. Many runners next aim for a faster half or build strength for a trail race. Our programme has a 12-week track combining running and strength (including trail). Earlier steps: 10k training plan.
Frequently asked questions
How long does it take to train for a half marathon?
About 12 weeks if you can already run 30 minutes. Complete beginners should allow 16 to 20 weeks, including a 5K phase.
What is a good half marathon time for a beginner?
Many first-timers finish between 2 and 2.5 hours. Finishing comfortably is a great result for your first race.
Do I need to run 13 miles before race day?
No. Most beginner plans peak at 10 to 12 miles (16 to 19 km). Tapering and race-day energy carry you the rest.
How many miles a week should I run?
Beginner half-marathon training often ranges from about 12 to 25 miles (20 to 40 km) per week, increasing gradually.
Should I take gels during a half marathon?
For races longer than about 75 minutes, many runners benefit from carbohydrate gels or drinks. Practice in training first to avoid stomach issues.
Can I walk during a half marathon?
Yes. Run/walk strategies are common and effective, especially for first-time half marathoners.
Studies cited
- Seiler S (2010). What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? International Journal of Sports Physiology and Performance. doi:10.1123/ijspp.5.3.276
- Videbæk S et al. (2015). Incidence of Running-Related Injuries Per 1000 h of running in Different Types of Runners: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-015-0333-8