Your first 13.1 · 14 weeks
Your first half marathon training plan
Signing up for your first half marathon is exciting and a little scary. This plan takes the guesswork out: three runs a week, a long run that builds slowly and plenty of recovery.
The sample starts at 10 miles a week with a 4.5-mile long run and builds over 14 weeks to a 10-mile long run and 19.5-mile weeks. You'll arrive at the start line knowing you can do it.
The plan
First half marathon plan: week by week
Beginner runner, 3 runs a week, starting from 10 miles a week. 14 weeks to race day.
- 14
- weeks
- 19.5
- mi peak week
- 10
- mi longest run
- 193
- 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 | 10 mi | 4.5 mi | Easy running and strides |
| 2 | Base | 11 mi | 5 mi | Easy running and strides |
| 3 | Baserecovery | 8 mi | 3.5 mi | Recovery week: all easy |
| 4 | Base | 12 mi | 5.5 mi | Easy running and strides |
| 5 | Base | 13 mi | 6.5 mi | Easy running and strides |
| 6 | Buildrecovery | 9.5 mi | 4.5 mi | Recovery week: all easy |
| 7 | Build | 14 mi | 7 mi | Tempo run 3 mi |
| 8 | Build | 15 mi | 7.5 mi | Tempo run 3 mi |
| 9 | Buildrecovery | 11 mi | 5 mi | Recovery week: all easy |
| 10 | Build | 16.5 mi | 8.5 mi | Tempo run 3 mi |
| 11 | Peak | 18 mi | 9 mi | Tempo run 3 mi |
| 12 | Peak | 19.5 mi | 10 mi | Tempo run 3 mi |
| 13 | Taper | 14.5 mi | 7 mi | Short tempo 3 mi |
| 14 | Race week | 21 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
First half marathon plan: a peak week, day by day
Week 12 of 14, 19.5 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 12 of 14
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've run a 5K or 10K and want to step up to 13.1.
- You run about three times a week.
- You want a plan with room for real life.
How to adjust it
- Coming from less mileage? Pick a 16 or 20-week plan.
- Already running four days? Add it in the planner and the miles spread out.
- Set a goal time later if you want one; the plan works by effort without it.
Why this first half marathon plan works
Build on a 10K base
If you can run a 10K, you're more than halfway there. The plan stretches that endurance a little each week.
Learn to pace easy
Most first-timers run their easy runs too fast. Slow down and the long runs feel easier.
Plan race morning
Know your breakfast, kit and start time before the day. Nothing new on race day.
First half marathon plan FAQ
How long does it take to train for a first half marathon?
Twelve to sixteen weeks for most runners who can already run a few miles. This sample takes 14 weeks.
Should I run 13.1 miles before the race?
No need. This plan peaks at 10 miles, and race-day adrenaline covers the rest.
What should I eat before a half marathon?
A familiar, carb-rich breakfast two to three hours before the start. Practise it before a long run first.
How do I pace my first half marathon?
Start slower than you think, settle into a comfortable rhythm and save something for the last three miles.
Is it normal to feel nervous?
Completely. Your training is the evidence that you're ready. Trust the long runs you've done.
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).
Related training plans
See every option on the half marathon training plan page.