12-Week Half Marathon Training Plan
This 12-week half marathon training plan takes you from 20 minutes of easy running to completing 13.1 miles. It requires running 3 to 4 days a week with a longest run of 2 hours, making it perfect for beginners.
Who Is This Plan For?
This plan is designed specifically for beginners who can already jog slowly for about 20 minutes. If you have a busy schedule and want a straight-forward, risk-free path to your first half marathon, this is for you.
What to Expect
Getting Used to Running
Weeks 1-4Build a consistent 3-4 days/week habit. Runs are 20-40 minutes at a comfortable pace, where you can easily speak full sentences.
Running Farther
Weeks 5-9Your weekend run gradually increases by 10-15 minutes each week, slowly building up to about 2 hours on your feet.
Resting Before Race Day
Weeks 10-12We reduce your running time so your legs can fully recover. This rest period stores up your energy for an exciting finish line.
Upgrade to Adaptive Plan
The same plan, but it learns from you. After each workout, tell us how it felt — and your plan adjusts automatically for next week.
Training Schedule
12-week progressive plan with recovery weeks built in
Tips for Success
- ✓Keep your easy runs extremely easy—you should be able to hold a full conversation.
- ✓Don't skip the rest days; they are when your muscles actually rebuild and get stronger.
- ✓Practice your race-day morning routine (breakfast, hydration) during your longest runs.
Frequently Asked Questions
Is this half marathon training plan for beginners?
Yes. This is a dedicated half marathon training plan for beginners. It assumes you are relatively new to running and focuses on time-based intervals rather than strict mileage to prevent injury.
Can I walk during a half marathon training plan?
Absolutely. Many first-timers use a run-walk approach. If an easy run feels too hard, swap to walking for a minute. The goal is time on your feet, not perfect running form.
How long is the longest run before race day?
In this 12-week plan, your longest run peaks at 120 minutes (about 2 hours) two weeks before race day. This is enough endurance to get you through 13.1 miles safely on race day momentum.