Training plans · Half marathon
Beginner half marathon training plan
If a 5K is your longest race so far, a half marathon is a big but achievable step. This 12-week sample keeps things simple: mostly easy running, one long run a week and two rest days. It is set for a runner with a 32-minute 5K aiming to finish in about 2:25.
The plan at a glance
Higdon-style: Simple: mostly easy running plus a weekly long run, tiered by experience. 5 quality sessions in total, with every fourth week lighter and a taper into race day.
Week by week
| Week | Phase | km | Key sessions | Long run |
|---|---|---|---|---|
| 1 | base | 21 | Easy running | 7.4 km |
| 2 | base | 23 | Easy running | 8.5 km |
| 3 | base | 25 | Easy running | 9.6 km |
| 4 | base | 22 | Easy running | 7.9 km |
| 5 | build | 30 | Threshold run 3.6 km | 12.6 km |
| 6 | build | 32 | Threshold run 3.8 km | 13.9 km |
| 7 | build | 34 | Threshold run 4.1 km | 15.2 km |
| 8 | peak | 29 | Goal-pace run 3.5 km | 12 km |
| 9 | peak | 38 | Goal-pace run 4.6 km | 18 km |
| 10 | taper | 29 | Easy running | 12 km |
| 11 | taper | 22 | Easy running | 7.9 km |
| 12 | taper | 15 | Easy running | Race day |
Training paces
Set from a recent 5k result, not the goal. Enter your own in the generator and they update.
- Easy8:22/km
- Marathon7:16/km
- Threshold6:48/km
- Interval6:12/km
- Repetition5:57/km
- Goal race6:52/km
Simple by design
Beginner plans fail when they ask too much too soon. This one spends its first four weeks on easy running only. A single weekly quality session joins in week 5, once your legs are used to the volume.
The long run grows a little each week, with a lighter week every fourth week. It never jumps by more than a few kilometres at a time.
The first month, run by run
Week 1 is 21 km over five days. Four easy runs of about 3.5 km, and a long run of 7.4 km on Sunday. Mondays and Thursdays are rest.
Weeks 2 and 3 add about 2 km each, with long runs of 8.5 and 9.6 km. Week 4 steps back to 22 km so your body catches up.
If week 1 already feels hard, that’s a sign to add two or three weeks before you start, not to push through.
How to run your easy days
Slow enough to hold a conversation. Easy pace in this sample is about 8:22/km. If it feels too slow, that is normal.
Most new runners run easy days too fast. It is the quickest way to arrive at race day tired or injured.
When something hurts
New runners feel new aches. Stiff calves the day after a long run are normal. A pain in one spot that gets worse as you run is not. Stop, rest two or three days, and try an easy run. If it is still there, see a physio before the next long run.
Your first race day
Start near the back of your pen. The first kilometre always feels easy, so hold yourself to goal pace, about 6:52/km. Walking through aid stations to drink is fine. Plenty of runners do it.
Eat breakfast at least two hours before the start, something you have eaten before a long run. Wear nothing new.
Frequently asked questions
Can a beginner run a half marathon in 12 weeks?
Yes, if you can already run 5K without stopping. If not, spend four to six weeks building up to a comfortable 5K first.
How many days a week will I run?
Five days with two rest days. You can swap one easy run for cycling or swimming if you need more recovery.
What is a good half marathon time for a beginner?
Anything that gets you to the finish feeling strong. Most first-time half marathoners finish between 2:00 and 2:45.
How long is the longest run?
18 km, in week 9. The last three weeks taper, so you start the race fresh rather than tired from training.
Can I walk during the long runs?
Yes. Short walk breaks, planned in advance, are fine for a first half. A minute of walking every 10 minutes keeps the long run easy and costs little time. Practise it on long runs if you plan to do it in the race.
What if I miss a long run?
Skip it and do the next one as written. Don’t make the following long run longer to catch up. Missing one is fine; missing three in a row is a reason to add a week or two to the plan.