Running your first half marathon is one of the most achievable big goals in distance running. At 13.1 miles, it's long enough to feel like a real accomplishment, but short enough to train for in 12 weeks without taking over your life.
This simple plan uses just three runs a week and is designed for runners who can already run 3 miles comfortably. If you're starting from zero, do the Couch to 5K plan first. Want a more detailed four-day version with workouts explained? See our full 12-week half marathon training plan.
Before You Start: Know Your Paces
The biggest mistake first-time half marathoners make is training too fast. Most of your miles should feel easy and conversational.
- Pace Calculator: find your current comfortable pace
- Training Pace Calculator: get your easy, tempo and long-run paces
- Race Time Predictor: set a realistic goal finish time
The 12-Week Plan
| Week | Tuesday | Thursday | Saturday (long run) |
|---|---|---|---|
| 1 | 3 mi easy | 3 mi easy | 4 mi |
| 2 | 3 mi easy | 3 mi easy | 5 mi |
| 3 | 4 mi easy | 4 mi easy | 6 mi |
| 4 | 4 mi easy | 3 mi easy | 7 mi |
| 5 | 4 mi easy | 4 mi tempo | 8 mi |
| 6 (recovery) | 3 mi easy | 3 mi easy | 5 mi |
| 7 | 5 mi easy | 4 mi tempo | 9 mi |
| 8 | 5 mi easy | 4 mi tempo | 10 mi |
| 9 | 5 mi easy | 4 mi easy | 11 mi |
| 10 | 4 mi easy | 3 mi tempo | 10 mi |
| 11 | 4 mi easy | 3 mi easy | 8 mi |
| 12 (race week) | 3 mi easy | 2 mi shakeout | RACE DAY |
Tempo runs: warm up with about a mile easy, run the middle part at a "comfortably hard" effort, then cool down easy. All other runs are easy.
Race-day pacing: start slower than you think, run the first half conservatively, and finish strong. Use the Half Marathon Pace Calculator or the half marathon pace chart to find your per-mile target.
FAQ
What if I miss a run? Skip it and move on. Don't try to make up the miles.
What's a realistic first half marathon time? It varies a lot. Many first-timers finish somewhere between about 2:00 and 3:00, and walk breaks are completely normal.
What should I eat on race day? See What to Eat Before a Half Marathon.
How do I find a race? Browse upcoming half marathons by state.