First 13.1 · 12 weeks
Beginner half marathon training plan
A half marathon is a fantastic first big goal. This plan assumes you already run a few times a week and builds you up over 12 weeks without ever increasing weekly mileage by more than about 10%.
You'll run three times a week, starting at 12 miles: two easy runs and one long run that grows from 5 to 10 miles. Every third week is lighter, and the last 2 weeks taper so your legs are fresh on race morning.
The plan
Beginner half marathon plan: week by week
Beginner runner, 3 runs a week, starting from 12 miles a week. 12 weeks to race day.
- 12
- weeks
- 19.5
- mi peak week
- 10
- mi longest run
- 178
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 12 mi | 5 mi | Easy running and strides |
| 2 | Base | 13 mi | 5.5 mi | Easy running and strides |
| 3 | Baserecovery | 9.5 mi | 3.5 mi | Recovery week: all easy |
| 4 | Base | 14 mi | 6.5 mi | Easy running and strides |
| 5 | Build | 15 mi | 7.5 mi | Tempo run 3 mi |
| 6 | Buildrecovery | 11 mi | 5 mi | Recovery week: all easy |
| 7 | Build | 16.5 mi | 8 mi | Tempo run 3 mi |
| 8 | Build | 18 mi | 9 mi | Tempo run 3 mi |
| 9 | Peakrecovery | 13.5 mi | 6 mi | Recovery week: all easy |
| 10 | Peak | 19.5 mi | 10 mi | Tempo run 3 mi |
| 11 | Taper | 14.5 mi | 7 mi | Short tempo 3 mi |
| 12 | Race week | 21 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
Beginner half marathon plan: a peak week, day by day
Week 10 of 12, 19.5 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 10 of 12
Peak- MonRest
- TueEasy runRPE 3 to 4 · conversational6.5mi
- WedRest
- ThuTempo runRPE 7 · comfortably hard, about one-hour race effort3mi
- FriRest
- SatRest
- SunLong runRPE 3 to 4 · conversational10mi
Who this plan is for
- You run two or three times a week and want to race 13.1 miles.
- You can comfortably run three or four miles today.
- You'd rather run three days a week than five.
How to adjust it
- Running less right now? Choose a 16 or 20-week plan.
- Want more fitness? Add a fourth run or some cross-training.
- Move the long run to whichever day you have the most time.
Why this beginner half marathon plan works
Three runs is enough
With rest days in between, three runs a week give your body time to adapt while you build stamina.
The long run is the priority
If life gets in the way, protect the long run. It's the session that teaches your body to keep going.
Practise race morning
Use long runs to test your breakfast, shoes and kit so nothing is new on race day.
Beginner half marathon plan FAQ
Can I train for a half marathon running three days a week?
Absolutely. Many first-time half marathoners train on three runs a week and finish strong. Add cross-training on other days if you want more fitness.
How fast should my training runs be?
Most runs should feel easy and conversational. Pace doesn't matter yet: consistency does.
What if I miss a week?
Repeat the previous week rather than jumping ahead. A missed week in a 12-week plan won't ruin your race.
How long is the longest run?
This plan builds to 10 miles. On race day, adrenaline and a fresh taper carry you the rest of the way.
Can I walk during the race?
Yes. Short walk breaks, at water stations for example, are a smart strategy for a first half marathon.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).