Training for a half marathon is a significant commitment that requires careful planning, consistency, and a strategic balance between endurance running, speed work, strength training, and recovery. Whether you're preparing for your first half marathon or aiming to improve your personal best, having a well-structured plan is essential to ensure success.
Introduction to our Half Marathon Training Plan
A half marathon, which covers 13.1 miles (21.1 km), requires a combination of aerobic endurance, muscular strength, and mental resilience. Unlike shorter races such as a 5K or 10K, the half marathon places more significant demands on your cardiovascular system, muscular endurance, and recovery capacity. That’s why a well-rounded approach that includes long runs, speed sessions, and proper fueling is crucial for race-day success.
When training for a half marathon, many runners make the mistake of either overtraining or neglecting key aspects like strength training, mobility work, and proper fueling.
Our 12-week half marathon training plan is designed for beginners, intermediate runners, and even strength athletes who want to incorporate running into their training while maintaining overall fitness.
Why a Half Marathon Training Plan is Essential
Many runners mistakenly believe they can simply “wing it” when preparing for a half marathon, especially if they have a decent fitness base. However, a proper training plan is crucial for several reasons:
1. Avoiding Overtraining and Injury
Jumping into long-distance running without a structured plan can lead to injuries like shin splints, runner’s knee, Achilles tendonitis, and stress fractures. This program gradually increases mileage to allow your body to adapt to the demands of distance running while incorporating strength training to build resilience.
2. Improving Running Economy and Efficiency
A structured program includes a combination of easy runs, tempo runs, speed work, and long runs, which improve your cardiovascular efficiency, running form, and muscular endurance. Over time, this leads to better running economy, allowing you to run faster with less effort.
3. Enhancing Strength and Preventing Muscle Loss
One of the biggest concerns for strength athletes or CrossFitters taking on half marathon training is the fear of losing muscle mass. This plan integrates strength workouts that focus on compound movements, core stability, and injury prevention, ensuring that your body remains strong throughout the training cycle.
4. Optimizing Recovery and Performance
Proper recovery is just as important as the workouts themselves. This plan includes structured rest days, mobility work, and guidance on sleep and nutrition to keep your body functioning optimally and prevent burnout.
Key Components of a Half Marathon Training Plan
Training for a half marathon isn’t just about logging miles—it’s about building endurance, improving efficiency, and preparing your body to handle the demands of race day with confidence. A well-rounded training plan incorporates multiple elements beyond just running, ensuring you stay strong, injury-free, and mentally prepared for the challenge ahead. Here's what you should be looking for in your training plan for a half marathon.
1. Weekly Mileage and Long Runs
Building endurance is the foundation of half marathon training. Weekly mileage should increase gradually, with long runs forming the backbone of your training. Long runs should be done once a week, starting at around 5 miles and gradually increasing to 12 miles before tapering.
2. Speed Work and Tempo Runs
To improve your pace and running efficiency, speed workouts such as intervals, fartleks, and tempo runs should be incorporated. Tempo runs help increase your lactate threshold, making it easier to sustain a faster pace for longer periods.
3. Strength Training and Mobility Work
Maintaining a consistent strength training routine will help prevent injuries, enhance power, and improve running efficiency. This includes resistance exercises targeting the legs, core, and stabilizing muscles. Mobility drills should also be incorporated to ensure proper range of motion and prevent stiffness.
4. Recovery and Nutrition
Without adequate recovery, progress stalls, and injury risk increases. Rest days, foam rolling, proper hydration, and nutrient-dense meals play a crucial role in keeping your body prepared for the next session.
How to Measure Your Running Pace
How fast you run depends on plenty of factors like your experience, fitness level and much more but the pace in which you run is also dependant on a few factors. Finding and understanding your running pace is essential for improving your half marathon run time.
Minutes per mile (or kilometer) – The most common way runners track pace.
Heart Rate – Using a heart rate monitor to stay in different training zones.
Perceived Effort (RPE Scale) – Using a scale from 1-10 to assess how hard you’re working.
The Three Main Running Paces: Easy, Medium, and Hard
Its usual that each training run falls into one of three effort categories: Easy, Medium and Hard. These are entirely dependant on you and your fitness level. One person's easy could be another person's hard to if you're new to running, bear this in mind!
1. Easy Pace (Recovery Effort) – “Comfortable Conversation”
How it Feels: You should be able to hold a full conversation without feeling out of breath.
Heart Rate Zone: 55-65% of max heart rate.
Purpose: Builds aerobic endurance and aids recovery.
Example Run: Recovery Runs, Long Runs (early miles).
2. Medium Pace (Moderate Effort) – “Steady but Controlled”
How it Feels: You can talk, but it takes more effort, and sentences become shorter.
Heart Rate Zone: 70-80% of max heart rate.
Purpose: Improves stamina, builds race-specific endurance.
Example Run: Tempo Runs, Marathon Pace Workouts.
3. Hard Pace (Fast Effort) – “Breathing Heavy, Can Only Say a Few Words”
How it Feels: You’re pushing hard, breathing is labored, and talking is very difficult.
Heart Rate Zone: 85-95% of max heart rate.
Purpose: Improves speed, increases lactate threshold.
Example Run: Intervals, Hill Repeats, Fast Finishes.
Different Types of Training Runs and Their Purpose
Each training run serves a specific purpose in your half marathon plan. Mixing different types of workouts ensures you build endurance, speed, and recovery capacity.
1. Recovery Runs (Easy Pace)
What It Is: A slow, easy run designed to aid recovery after a harder workout.
Purpose: Enhances blood flow, promotes muscle repair, and prevents fatigue.
Example: A 2-4 mile run at a very relaxed pace the day after a long run or speed session.
2. Long Runs (Mostly Easy, Some Moderate Pace Segments)
What It Is: The backbone of half marathon training, gradually increasing in distance.
Purpose: Builds endurance, strengthens muscles, and improves mental toughness.
Example: Running 8-12 miles at a relaxed pace, with the final 1-2 miles at race pace.
3. Tempo Runs (Medium to Hard Pace)
What It Is: A continuous run at a comfortably hard effort, typically lasting 20-40 minutes.
Purpose: Improves lactate threshold, allowing you to sustain a faster pace for longer.
Example: A 5-mile run, where miles 2-4 are at a challenging but sustainable pace.
4. Interval Runs (Hard Effort, Short Bursts)
What It Is: Short, intense bursts of speed followed by a recovery period.
Purpose: Increases speed, strengthens the cardiovascular system, and improves running economy.
Example: 6 x 400m sprints at 5K pace, with 60-90 seconds of rest in between.
5. Progression Runs (Starts Easy, Finishes Hard)
What It Is: A run that gradually increases in pace from easy to hard.
Purpose: Trains your body to finish strong and handle pace changes during races.
Example: A 6-mile run where you start slow and finish the last mile at race pace.
6. Hill Repeats (Hard Effort, Short Bursts on an Incline)
What It Is: Short, intense uphill sprints followed by a slow recovery jog downhill.
Purpose: Builds strength, improves power, and enhances running efficiency.
Example: 8 x 200m uphill sprints, with an easy jog back down.
How to Apply Pacing to Your Training
Most of your runs should be at an easy pace (70-80% of weekly mileage). This prevents burnout and allows your body to absorb training.
Speed work should be limited to 1-2 sessions per week to avoid overtraining.
Tempo runs should be done weekly to build endurance and race pace familiarity.
Long runs should feel easy in the early miles, with the option to push the final portion at goal pace.
Mastering pacing and using different types of runs correctly will ensure you build endurance, increase speed, and have the energy to run your best half marathon!
The 12-Week Half Marathon Training Plan
This 12-week half marathon training plan is designed to progressively build your endurance, speed, and strength while minimizing injury risk. It includes a mix of long runs, interval training, tempo runs, strength workouts, and recovery days.
Week 1: Laying the Foundation
The first week of half marathon training is all about building a routine, getting comfortable with running, and gradually increasing your mileage. Strength training is also introduced to help build muscular endurance and prevent injuries later in the program.
Day | Workout |
Monday | Strength Training + Easy 3-mile run |
Tuesday | Interval Training (6 x 400m sprints at 5K pace) |
Wednesday | Rest or Active Recovery (Yoga, Mobility) |
Thursday | Tempo Run (4 miles at a moderate effort) |
Friday | Strength Training + Easy 3-mile run |
Saturday | Long Run (5 miles, conversational pace) |
Sunday | Rest or Recovery Run (2 miles, slow pace) |
It’s important to start slow and focus on consistency rather than speed or distance. Avoid overexertion by running at a comfortable pace and focusing on breathing, form, and hydration.
Week 2: Building Endurance
Now that your body is adjusting to regular training, this week focuses on slightly increasing mileage while maintaining a steady effort level. The goal is to develop endurance without causing excessive fatigue or stress on your muscles.
Day | Workout |
Monday | Strength Training + Easy 3.5-mile run |
Tuesday | Interval Training (8 x 400m sprints at 5K pace) |
Wednesday | Rest or Cross-Training (Swimming, Cycling) |
Thursday | Tempo Run (5 miles at a steady effort) |
Friday | Strength Training + Easy 3-mile run |
Saturday | Long Run (6 miles, easy pace) |
Sunday | Rest or Recovery Run (2-3 miles, slow pace) |
Your pace should remain controlled and steady, especially during long runs. If you're feeling fatigued, prioritize mobility work, hydration, and adequate sleep to aid recovery.
Week 3: Strengthening the Foundation
With a solid two weeks behind you, this week introduces longer intervals and slightly increased long run distances to further build endurance and mental toughness. Strength work remains essential to reinforce muscular endurance and prevent injuries.
Day | Workout |
Monday | Strength Training + Easy 4-mile run |
Tuesday | Interval Training (6 x 600m sprints at 10K pace) |
Wednesday | Rest or Active Recovery |
Thursday | Tempo Run (5 miles at moderate effort) |
Friday | Strength Training + Easy 3.5-mile run |
Saturday | Long Run (7 miles, controlled pace) |
Sunday | Rest or Recovery Run (3 miles) |
At this stage, sticking to your schedule is more important than speed. Pay attention to how your body responds and adjust your effort level accordingly to prevent burnout.
Week 4: Pushing Through the First Milestone
This week marks your longest run so far, which will test both your endurance and mental strength. By now, your body should be adapting to the increased workload, and your recovery strategies should be well-established.
Day | Workout |
Monday | Strength Training + Easy 4-mile run |
Tuesday | Interval Training (8 x 600m sprints at 10K pace) |
Wednesday | Rest or Cross-Training (Light Cycling) |
Thursday | Tempo Run (5 miles at moderate effort) |
Friday | Strength Training + Easy 3.5-mile run |
Saturday | Long Run (8 miles, easy pace) |
Sunday | Rest or Recovery Run (3 miles) |
Long runs should be done at a relaxed pace to build endurance without causing excess fatigue. Make sure to focus on hydration and fueling properly before and after longer runs.
Week 5: Upping the Challenge
This week introduces hill training to develop strength and improve running efficiency, making you a stronger and more resilient runner. Mileage continues to gradually increase to support endurance development.
Day | Workout |
Monday | Strength Training + Easy 4.5-mile run |
Tuesday | Hill Repeats (6 x 200m uphill sprints) |
Wednesday | Rest or Mobility Work |
Thursday | Tempo Run (6 miles, race pace effort) |
Friday | Strength Training + Easy 3-mile run |
Saturday | Long Run (9 miles, relaxed pace) |
Sunday | Rest or Recovery Run (3 miles) |
Hill training is a great way to build power and running efficiency, but make sure to keep good posture and shorten your stride on inclines. If your legs feel heavy, use foam rolling and light stretching to aid recovery.
Week 6: The Halfway Point
You’ve built a solid base over the past five weeks, and now it’s time to focus on race-specific pace and fueling strategies. Long runs continue to build, and strength work remains crucial for injury prevention.
Day | Workout |
Monday | Strength Training + Easy 5-mile run |
Tuesday | Interval Training (6 x 800m sprints at race pace) |
Wednesday | Rest or Active Recovery |
Thursday | Tempo Run (6 miles at race pace) |
Friday | Strength Training + Easy 3.5-mile run |
Saturday | Long Run (10 miles, easy pace) |
Sunday | Rest or Recovery Run (3 miles) |
Make sure you practice fueling strategies on long runs to simulate race conditions. Experiment with energy gels, hydration schedules, and carb intake to find what works best for you.
Week 7: Endurance & Speed Refinement
At this point, your body is handling longer distances well, so speed and endurance workouts are emphasized. The focus is on refining race pace and maintaining consistency.
Day | Workout |
Monday | Strength Training + Easy 5-mile run |
Tuesday | Interval Training (8 x 800m sprints at race pace) |
Wednesday | Rest or Active Recovery |
Thursday | Tempo Run (6.5 miles, race effort) |
Friday | Strength Training + Easy 4-mile run |
Saturday | Long Run (10 miles, controlled pace) |
Sunday | Rest or Recovery Run (3 miles) |
Consistency is key—stick to your pacing plan and don't force speed on easy runs. A proper running warm-up and cool-down before and after speed workouts are essential to prevent injuries.
Week 8: The Peak Phase Begins
This is the most challenging phase of half marathon training, where intensity is at its highest before tapering begins.
Day | Workout |
Monday | Strength Training + Easy 5-mile run |
Tuesday | Interval Training (10 x 400m sprints at race pace) |
Wednesday | Rest or Cross-Training |
Thursday | Tempo Run (7 miles at race pace) |
Friday | Strength Training + Easy 4-mile run |
Saturday | Long Run (11 miles, easy pace) |
Sunday | Rest or Recovery Run (3 miles) |
Your body may feel more fatigued at this stage, so focus on sleep, hydration, and recovery techniques. Don’t stress about minor discomfort—trust the process and keep moving forward.
Week 9: The Final Long Run
This week marks the peak of your long run mileage before tapering begins.
Day | Workout |
Monday | Strength Training + Easy 5-mile run |
Tuesday | Interval Training (8 x 600m sprints) |
Wednesday | Rest or Mobility Work |
Thursday | Tempo Run (7 miles at race pace) |
Friday | Strength Training + Easy 4-mile run |
Saturday | Long Run (12 miles, slow pace) |
Sunday | Rest or Recovery Run (3 miles) |
This is your final big endurance test before the race—use it to finalize your run pacing and nutrition strategies. Trust your training, and stay positive as you begin tapering next week.
Week 10: The Taper Begins
After weeks of progressively increasing mileage and intensity, this week marks the beginning of your tapering phase, allowing your body to recover while maintaining fitness. You’ll notice a reduction in mileage, but it’s important to stay consistent with your running training to keep your legs moving and prevent sluggishness.
Day | Workout |
Monday | Strength Training + Easy 4-mile run |
Tuesday | Interval Training (6 x 400m sprints at race pace) |
Wednesday | Rest or Active Recovery |
Thursday | Tempo Run (5 miles at moderate effort) |
Friday | Strength Training + Easy 3-mile run |
Saturday | Long Run (8 miles, relaxed pace) |
Sunday | Rest or Recovery Run (2 miles) |
Tapering does not mean stopping running training completely, but rather reducing intensity while staying active. Your focus should be on hydration, proper nutrition, and getting plenty of rest to ensure peak performance on race day.
Week 11: Final Taper & Mental Preparation
With just one week until race day, this week is all about allowing your body to fully recover while fine-tuning race-day strategies. Your training volume is reduced even further, and every run should feel comfortable, with no excessive effort.
Day | Workout |
Monday | Easy 3-mile run |
Tuesday | Short Intervals (4 x 400m sprints, controlled effort) |
Wednesday | Rest or Mobility Work |
Thursday | Tempo Run (4 miles at race pace effort) |
Friday | Easy 2-mile run |
Saturday | Shakeout Run (5 miles max, easy pace) |
Sunday | Full Rest |
This week is about mental preparation just as much as physical recovery. Take time to visualize yourself running strong on race day, mentally breaking the race into segments, and preparing for different conditions.
Week 12: Race Week – The Final Countdown
Half marathon race week is all about tapering, mental preparation, and ensuring your body is fully rested and ready to perform on race day. This week, your focus should be on sticking to your routine, reducing training volume, prioritizing sleep, hydrating well, and fueling properly. Avoid trying anything new—no new shoes, no drastic diet changes, and no last-minute, high-intensity workouts.
The goal of tapering is to maintain fitness while eliminating fatigue, allowing you to feel fresh, strong, and ready to go on race day. Your training this week will be light and low-intensity to keep your legs moving while allowing full recovery.
Day | Workout |
Monday | Easy 3-mile run (comfortable pace, shakeout run) |
Tuesday | Light Intervals (4 x 200m sprints, just to stay sharp) |
Wednesday | Rest or gentle yoga/stretching |
Thursday | Easy 2-mile run + strides (4 x 50m accelerations) |
Friday | Full Rest + Mental Preparation |
Saturday | Shakeout Run (1-2 miles, very easy) |
Sunday | Race Day – Half Marathon! |
Race Week Tips to Optimize Performance
Prioritize Rest & Sleep: Aim for 7-9 hours of quality sleep per night, especially the two nights before race day.
Stay Hydrated: Drink plenty of water throughout the week and increase electrolyte intake (coconut water, sports drinks, or electrolyte tablets) to avoid cramping.
Carb Load Smartly: Increase complex carbs (whole grains, pasta, potatoes, rice) starting 48 hours before race day to maximize glycogen stores. Avoid excessive fiber or greasy foods.
Don’t Skip Mobility & Recovery: Light stretching, foam rolling, and short walks help keep muscles loose without fatiguing your legs.
Stick to Your Routine: No sudden changes—wear the same gear, eat familiar foods, and follow the same warm-up routine you’ve practiced.
Mental Prep: Visualize the race, break it into manageable segments, and remind yourself of all the hard training you’ve put in. Confidence is key!
Race Day Execution Plan
Morning Routine
Wake up 3-4 hours before the half marathon race to give yourself time to fully wake up, hydrate, and eat.
Have a light carb-based breakfast (oatmeal, toast with peanut butter, banana, etc.) about 2-3 hours before the start.
Sip water leading up to the race, but don’t overdrink—your body doesn’t need excess fluids.
At the Start Line
Arrive early, check in, and warm up properly (5-10 minutes of light jogging, followed by dynamic stretches).
Stay calm and relaxed—don’t get caught up in pre-race nerves or start too fast. Stick to your planned half marathon pacing strategy.
During the half marathon race
Miles 1-3: Start conservatively. You should be able to hold a conversation.
Miles 4-8: Find your rhythm, keep a steady pace, and fuel as planned (energy gel or small carb snack every 30-40 minutes).
Miles 9-11: This is where fatigue sets in—stay mentally strong, focus on your form, and maintain a steady breathing pattern.
Miles 12-13.1: Empty the tank—dig deep, push through, and give it your best final effort to the finish line!
After the Race
Walk for 5-10 minutes to gradually bring your heart rate down.
Rehydrate and refuel with protein and carbs within 30-60 minutes to jumpstart recovery.
Stretch, foam roll, and celebrate your accomplishment!
What Time Should You Be Finishing a Half Marathon?
One of the most common questions runners ask is, "What is a good half marathon time?" The answer depends on several factors, including your experience level, fitness background, and personal goals. Below is a breakdown of average half marathon finishing times across different experience levels, along with insights into what is considered a competitive time.
Average Half Marathon Finishing Times by Experience Level
Experience Level | Men’s Average Time | Women’s Average Time |
Beginner (First-Timer) | 2:10 - 2:30 | 2:20 - 2:45 |
Intermediate (Some Running Experience) | 1:45 - 2:10 | 1:55 - 2:20 |
Advanced (Competitive Runner) | 1:30 - 1:45 | 1:40 - 1:55 |
Elite (Professional Level) | Under 1:10 | Under 1:20 |
Breaking Down the Times
Beginner Runners (2:10 - 2:45)If you’re new to running or just aiming to complete your first half marathon, finishing anywhere between 2 hours and 30 minutes is a great achievement. Most new runners will aim to run at a conversational pace and prioritize building endurance over speed.
Intermediate Runners (1:45 - 2:20)If you have some running experience and have trained consistently, breaking the 2-hour mark is a common goal. Running a half marathon in under 2 hours requires maintaining an average pace of 9:09 per mile (5:41 per km), which is a solid benchmark for runners who have trained with structured workouts.
Advanced Runners (1:30 - 1:45)Runners who train regularly and incorporate speed work and strength training into their regimen often finish in the 1:30 to 1:45 range. This level of performance requires consistent tempo runs, interval training, and strategic pacing on race day.
Elite Runners (Under 1:10 for Men, Under 1:20 for Women)At the professional and elite level, runners are maintaining incredibly fast paces of 5:00 - 5:30 per mile (3:07 - 3:25 per km). These athletes have spent years fine-tuning their endurance, speed, and race-day strategies.
How to Set Your Own Half Marathon Goal
Your target time should be based on your fitness level, training commitment, and past race experience. Here are some tips to determine what pace you should aim for:
Use Your 5K or 10K Race Time – A good predictor of your half marathon pace is to take your 10K race pace and slow it down by 10-15 seconds per mile.
Practice Your Goal Pace in Training – Tempo runs and race-pace workouts will help you feel comfortable maintaining a specific pace for an extended period.
Be Realistic & Gradual – If this is your first half marathon, focus on finishing strong rather than setting a specific time goal. For experienced runners, breaking 2 hours or 1:45 might be a great next challenge.
Ultimately, a "good" half marathon time is the one that challenges you personally and aligns with your goals. Whether you're looking to finish your first race or break a PR, the most important thing is to enjoy the journey, train smart, and give your best effort on race day!
Crushing Your Half Marathon Training Plan
Training for a half marathon is a challenging but rewarding journey. By following this structured 12-week half marathon training plan, you’ll build endurance, develop speed, and strengthen your body to perform at its best on race day.
Consistency, smart training, and proper recovery are the keys to success. Whether your goal is to complete your first half marathon or achieve a new personal record, trust the process and enjoy the journey to race day!
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