Half MarathonBeginner16 weeks
Couch to Half Marathon Training Plan
Start from scratch and build up to completing a half marathon with this beginner-friendly program.
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
16 weeks
Level
Beginner
Goal Time
Finish strong
Training Schedule
16-week progressive plan with recovery weeks and taper
Week 1
Base Building9 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 2 |
| Wed | Rest or cross-train | — |
| Thu | Easy run — easy pace | 2 |
| Fri | Rest | — |
| Sat | Long run — easy pace | 5 |
| Sun | Rest or easy walk | — |
MonRest
—TueEasy run — easy pace
2 miWedRest or cross-train
—ThuEasy run — easy pace
2 miFriRest
—SatLong run — easy pace
5 miSunRest or easy walk
—Week 2
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 miWedRest or cross-train
—ThuEasy run — easy pace
3 miFriRest
—SatLong run — easy pace
5 miSunRest 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 miWedRest or cross-train
—ThuEasy run — easy pace
3 miFriRest
—SatLong run — easy pace
6 miSunRest or easy walk
—Week 4
Base Building10 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 | 4 |
| Sun | Rest or easy walk | — |
MonRest
—TueEasy run — easy pace
3 miWedRest or cross-train
—ThuEasy run — easy pace
3 miFriRest
—SatLong run — easy pace
4 miSunRest or easy walk
—Week 5
Building15 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 | 7 |
| Sun | Rest or easy walk | — |
MonRest
—TueEasy run — easy pace
4 miWedRest or cross-train
—Thutempo run
4 miFriRest
—SatLong run — easy pace
7 miSunRest or easy walk
—Week 6
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 miWedRest or cross-train
—Thutempo run
4 miFriRest
—SatLong run — easy pace
8 miSunRest or easy walk
—Week 7
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 miWedRest or cross-train
—Thutempo run
4 miFriRest
—SatLong run — easy pace
8 miSunRest or easy walk
—Week 8
Building12 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 | 6 |
| Sun | Rest or easy walk | — |
MonRest
—TueEasy run — easy pace
3 miWedRest or cross-train
—Thutempo run
3 miFriRest
—SatLong run — easy pace
6 miSunRest or easy walk
—Week 9
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 miWedRest or cross-train
—Thutempo run
4 miFriRest
—SatLong run — easy pace
10 miSunRest or easy walk
—Week 10
Peak21 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 | 10 |
| Sun | Rest or easy walk | — |
MonRest
—TueEasy run — easy pace
5 miWedRest or cross-train
—Thutempo run
6 miFriRest
—SatLong run — easy pace
10 miSunRest or easy walk
—Week 11
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 miWedRest or cross-train
—Thutempo run
6 miFriRest
—SatLong run — easy pace
11 miSunRest or easy walk
—Week 12
Peak14 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 | 8 |
| Sun | Rest or easy walk | — |
MonRest
—TueEasy run — easy pace
3 miWedRest or cross-train
—Thutempo run
3 miFriRest
—SatLong run — easy pace
8 miSunRest or easy walk
—Week 13
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 miWedRest or cross-train
—Thutempo run
6 miFriRest
—SatLong run — easy pace
12 miSunRest or easy walk
—Week 14
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 miWedRest or cross-train
—Thutempo run
6 miFriRest
—SatLong run — easy pace
12 miSunRest or easy walk
—Week 15
Taper18 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 miWedRest or cross-train
—Thutempo run
4 miFriRest
—SatLong run — easy pace
10 miSunRest or easy walk
—Week 16
Taper15 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 | 7 |
| Sun | Rest or easy walk | — |
MonRest
—TueEasy run — easy pace
4 miWedRest or cross-train
—Thutempo run
4 miFriRest
—SatLong run — easy pace
7 miSunRest or easy walk
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