Half MarathonBeginner12 weeks

Beginner Half Marathon Training Plan

A beginner-friendly half marathon plan that takes you from casual runner to the finish line.

Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.

Distance

Half Marathon

Duration

12 weeks

Level

Beginner

Goal Time

Finish strong

Training Schedule

12-week progressive plan with recovery weeks and taper

Week 1

Base Building11 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	3
Fri	Rest	—
Sat	Long run — easy pace	5
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

ThuEasy run — easy pace

3 mi

FriRest

—

SatLong run — easy pace

5 mi

SunRest or easy walk

—

Week 2

Base Building12 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	3
Fri	Rest	—
Sat	Long run — easy pace	6
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

ThuEasy run — easy pace

3 mi

FriRest

—

SatLong run — easy pace

6 mi

SunRest or easy walk

—

Week 3

Base Building12 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	Easy run — easy pace	3
Fri	Rest	—
Sat	Long run — easy pace	6
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

ThuEasy run — easy pace

3 mi

FriRest

—

SatLong run — easy pace

6 mi

SunRest or easy walk

—

Week 4

Building11 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	tempo run	3
Fri	Rest	—
Sat	Long run — easy pace	5
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

Thutempo run

3 mi

FriRest

—

SatLong run — easy pace

5 mi

SunRest or easy walk

—

Week 5

Building16 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	8
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

8 mi

SunRest or easy walk

—

Week 6

Building17 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	9
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

9 mi

SunRest or easy walk

—

Week 7

Building18 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	10
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

10 mi

SunRest or easy walk

—

Week 8

Peak13 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	3
Wed	Rest or cross-train	—
Thu	tempo run	3
Fri	Rest	—
Sat	Long run — easy pace	7
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

3 mi

WedRest or cross-train

—

Thutempo run

3 mi

FriRest

—

SatLong run — easy pace

7 mi

SunRest or easy walk

—

Week 9

Peak22 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	11
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

11 mi

SunRest or easy walk

—

Week 10

Peak23 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	12
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

12 mi

SunRest or easy walk

—

Week 11

Taper23 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	5
Wed	Rest or cross-train	—
Thu	tempo run	6
Fri	Rest	—
Sat	Long run — easy pace	12
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

5 mi

WedRest or cross-train

—

Thutempo run

6 mi

FriRest

—

SatLong run — easy pace

12 mi

SunRest or easy walk

—

Week 12

Taper16 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	4
Wed	Rest or cross-train	—
Thu	tempo run	4
Fri	Rest	—
Sat	Long run — easy pace	8
Sun	Rest or easy walk	—

MonRest

—

TueEasy run — easy pace

4 mi

WedRest or cross-train

—

Thutempo run

4 mi

FriRest

—

SatLong run — easy pace

8 mi

SunRest or easy walk

—

Related Plans

16-Week Half Marathon Training Plan

16 weeks · Intermediate

→

Trail Half Marathon Training Plan

12 weeks · Intermediate

→

24-Week Marathon Training Plan

24 weeks · Beginner

→

Intermediate Half Marathon Training Plan

12 weeks · Intermediate

→