This free 12-week half marathon training plan takes you from running about 3 miles comfortably to the finish line of a 13.1-mile race. It uses four runs a week: two easy runs, one workout and one long run. Mileage builds gradually, from 14 miles in week 1 to a peak of 26 miles in week 10, with easier "cutback" weeks to absorb the training and a two-week taper.
Who it's for: runners who can run 3 miles without stopping and are running about 2–3 times a week now. Starting from scratch? Do the Couch to 5K plan first. Want the lighter three-day version? See How to Train for Your First Half Marathon.
The 12-Week Half Marathon Training Plan
Run days are Tuesday, Wednesday, Friday and Sunday, but move them around to fit your week. Just avoid putting the workout and the long run on back-to-back days. Monday, Thursday and Saturday are rest or easy cross-training (walking, cycling, swimming).
| Week | Tue | Wed (workout) | Fri | Sun (long run) | Total mi |
|---|---|---|---|---|---|
| 1 | 3 mi easy | 3 mi easy + 4 strides | 3 mi easy | 5 mi | 14 |
| 2 | 3 mi easy | 3 mi easy + 6 strides | 3 mi easy | 6 mi | 15 |
| 3 | 3 mi easy | 4 mi with 6 × 45 sec hills | 3 mi easy | 7 mi | 17 |
| 4 (cutback) | 3 mi easy | 3 mi easy + 4 strides | 3 mi easy | 5 mi | 14 |
| 5 | 4 mi easy | 4 mi with 2 mi tempo | 3 mi easy | 8 mi | 19 |
| 6 | 4 mi easy | 5 mi with 2.5 mi tempo | 3 mi easy | 9 mi | 21 |
| 7 | 4 mi easy | 5 mi with 5 × 800 m at 10K effort | 3 mi easy | 10 mi | 22 |
| 8 (cutback) | 3 mi easy | 4 mi with 2 mi tempo | 3 mi easy | 7 mi | 17 |
| 9 | 4 mi easy | 5 mi with 3 mi tempo | 4 mi easy | 11 mi | 24 |
| 10 | 4 mi easy | 6 mi with 3 mi at goal race pace | 4 mi easy | 12 mi | 26 |
| 11 (taper) | 4 mi easy | 5 mi with 2 mi at goal race pace | 3 mi easy | 8 mi | 20 |
| 12 (race week) | 3 mi easy | 3 mi with 1 mi at goal race pace | 2 mi shakeout (day before) | RACE: 13.1 mi | 21.1 |
The Workouts Explained
Easy runs: conversational pace. You should be able to speak in full sentences. Most of your miles are easy, and that's on purpose.
Strides: after an easy run, 15–20 seconds of smooth, fast running (not a sprint), with a full walk-back recovery.
Hills: after a 1–2 mile warm-up, run hard up a moderate hill for about 45 seconds, then walk or jog back down. Finish the mileage easy.
Tempo: warm up a mile easy, then run the tempo portion at a "comfortably hard" effort (you can say a few words, not full sentences), then cool down easy.
800 m repeats: half-mile repeats (about two laps of a track) at roughly your 10K effort, with a 2–3 minute easy jog between them.
Goal race pace: the pace you plan to average on race day. Practicing it teaches you what it feels like.
Long run: easy pace, always. The goal is time on your feet, not speed. Practice your race-day fuel and drinks on runs over about 75 minutes.
Get your personal easy, tempo and interval paces from the Training Pace Calculator.
Half Marathon Goal Pace Chart
The average pace you need for common goal times (13.1 miles / 21.1 km). For every pace, see the full half marathon pace chart or the Half Marathon Pace Calculator.
| Goal time | Pace / mile | Pace / km |
|---|---|---|
| 1:45:00 | 8:01 | 4:59 |
| 1:50:00 | 8:23 | 5:13 |
| 2:00:00 | 9:09 | 5:41 |
| 2:15:00 | 10:18 | 6:24 |
| 2:30:00 | 11:27 | 7:07 |
| 2:45:00 | 12:35 | 7:49 |
| 3:00:00 | 13:44 | 8:32 |
Not sure what goal is realistic? Enter a recent 5K or 10K into the Race Time Predictor. First half? Make finishing comfortably the goal, and run the first few miles a little slower than goal pace.
Rules That Keep You Healthy
- Don't make up missed runs. Missed a day? Skip it and carry on. Missed a week? Repeat the previous week.
- Pain isn't part of the plan. Normal muscle soreness is fine. Sharp, localized or worsening pain means rest and, if it lasts, see a professional.
- Keep the long run easy. Most runners run their long runs too fast.
- Sleep and eat enough. Training only works if you recover from it.
- Use your gear in training. Race in shoes and clothes you've already done long runs in. See half marathon training shoes.
Race Week and Race Day
Training volume drops in weeks 11 and 12 so you arrive fresh. Don't add extra miles to "test" your fitness. Eat a normal, carb-focused dinner the night before (see what to eat before a half marathon), lay out your gear, and on race day start conservatively. The second half is where good pacing pays off.
Need a race? Browse half marathons near you by state.