Congratulations! You’re already one step closer to finishing a half marathon and you probably haven’t even left your chair. Why am I so confident that you’ll be successful? Because you have it in you. Anyone can finish a half marathon. All you need is the right preparation and training.
This 12-week plan for half marathon training puts the fundamentals of race preparation into an easy-to-follow framework. Follow the plan, and you’ll be crossing the finish line on race day.
A quick note on this plan. It’s designed to help you finish your half marathon. Nothing more. Nothing less. If you’re already an experienced runner and are looking to set a personal record or significantly improve your time, you’ll want to read one of my other training plans. But if you’re a first-time half marathoner, read on. We’re going to get you across that finish line!
Getting Prepared
Running is easy. Humans have been doing it since we appeared on this planet, and our bodies are extremely well-adapted for running.
However, the modern conveniences of life have left many of us, well, not quite in solid running shape. But that’s ok — with just a little preparation, you’ll be ready to tackle the next twelve weeks with relative ease as you progress step-by-step through your training.
First things first: I recommend that you visit your doctor before undertaking any strenuous exercise plan. This is especially true if you’re overweight or have not been exercising regularly. Bring a copy of this training plan with you and discuss it with your doctor. He or she may recommend some important adjustments to the plan, based on your own personal health history.
OK, now that you’re back from the doctor, we’re ready to go…
A Word on Equipment
It’s tempting to stock up on new and fancy equipment when you start a new training program. Have an abdominal machine or treadmill gathering dust in the closet? You’re not alone.
Truth is, running doesn’t require much beyond the basics. You should have comfortable clothing, plenty of pairs of socks, and a solid pair of running shoes.
Resist the temptation to load up on expensive gadgets at the start of your training. Those will come later. You can use fancy gear as rewards for achieving milestones along the way.
Week Zero
I strongly recommend that you invest a full week of basic preparation before you start the 12-week plan. I like to call this, “Week Zero.”
The goal of Week Zero is simple: get ready and just get out there. Week Zero has no distance targets or special training exercises. The only thing you need to do is get outside.
In fact, it’s fine to walk instead of run some or all of the time. All we’re doing in Week Zero is getting some basic training fundamentals and habits started.
Here’s what Week Zero looks like:
- Monday: run/walk 30 minutes
- Tuesday: run/walk 30 minutes
- Wednesday: run/walk 30 minutes
- Thursday: run/walk 30 minutes
- Friday: rest
- Saturday: run/walk 30 minutes
- Sunday: run/walk 30 minutes
That’s it. Nothing fancy here. It doesn’t matter if you run 1 mile or 3 miles, and it doesn’t matter if you walk most or all of the time.
I’m going to be honest: your first few runs can be tough and discouraging, especially if you haven’t been running for a while.
I always get frustrated when I start up training after taking a long break from running. Even though I’ve run countless marathons and half marathons, I find my first few runs in a new training cycle really difficult. After just a mile, I’m out of breath and wondering how I got out of shape so quickly.
This is ok. Week Zero is about putting those first few challenging outings behind you. Don’t worry about results and don’t feel ashamed about stopping to walk or catch your breath. The only goal is to get out there for 30 minutes per day.
Your 12-Week Half Marathon Training Plan
The road to the half marathon finish line starts here. This comprehensive 12-week training plan is designed to take you from a comfortable base fitness level to half marathon ready. By following the guidelines provided here, you’ll be prepared to tackle those 13.1 miles with strength and confidence. Let’s get into it.
Before You Start
This training plan assumes you can comfortably run for 30 minutes at a time. If you’re not quite there yet, don’t worry. Spend a few weeks gradually building your running duration until you hit that 30-minute mark. Consistency is key in these early stages.
Weeks 1-4: Building a Base
The focus of the first four weeks is to establish a consistent running routine and slowly increase your mileage. This period is about getting comfortable with running longer distances and building endurance.
- Week 1: Start with three days of running, aiming for 30 minutes each day. Supplement this with two days of cross-training, such as cycling or swimming. Always take at least one day for rest.
- Week 2: Increase your running days to four, keeping each session to around 30 minutes. Continue with two days of cross-training and one rest day.
- Week 3: Increase the duration of your longest run to 40 minutes. Keep the other three runs at 30 minutes, and maintain your cross-training routine.
- Week 4: Keep the structure of Week 3, but add 5 minutes to each running session.
Weeks 5-8: Upping the Ante
Now that you’ve got a solid running base, it’s time to challenge yourself a bit more. We’ll introduce some speed work and longer runs.
- Week 5: Introduce a day of interval training. After a warm-up, alternate between 1 minute of fast running and 2 minutes of slow running or walking, for 20 minutes total. Continue with three easy runs, two cross-training days, and one rest day.
- Week 6: Increase your longest run to 50 minutes. Maintain the interval training, three easy runs, and two days of cross-training.
- Week 7: Add another 5 minutes to your longest run. Keep the structure of the rest of the week the same as Week 6.
- Week 8: This is a recovery week. Reduce the duration of your longest run back to 45 minutes, and keep the rest of the week the same as Week 7.
Weeks 9-12: Race Preparation
With four weeks to go, it’s time to hone in on race-specific training.
- Week 9: Increase your longest run to 60 minutes. Maintain the rest of the week as per Week 7.
- Week 10: Add a second day of interval training, and increase your longest run to 75 minutes.
- Week 11: This is your peak week. Your longest run should reach 90 minutes. Keep up with the rest of your routine.
- Week 12: It’s taper time. Gradually reduce your running duration this week to let your body recover. Two to three days before race day, go for a gentle 20-minute run.
Remember, this plan is a guide, and it’s important to listen to your body throughout the training process. The objective here is to prepare you for the race, not to wear you out. And of course, stay hydrated, eat well, and rest adequately.
Get ready to embrace the challenge and enjoy the journey. Your half marathon race day is waiting, and you’re going to crush it!
Your 12 Week Half Marathon Training Plan Chart
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 30 min run | Cross-training | 30 min run | Cross-training | Rest Day | 30 min run | Rest Day |
| 2 | 30 min run | Cross-training | 30 min run | Cross-training | 30 min run | Rest Day | 30 min run |
| 3 | 35 min run | Cross-training | 35 min run | Cross-training | 35 min run | Rest Day | 40 min run |
| 4 | 35 min run | Cross-training | 35 min run | Cross-training | 35 min run | Rest Day | 40 min run |
| 5 | Interval Training | Cross-training | 35 min run | Cross-training | 35 min run | Rest Day | 50 min run |
| 6 | Interval Training | Cross-training | 35 min run | Cross-training | 35 min run | Rest Day | 50 min run |
| 7 | Interval Training | Cross-training | 40 min run | Cross-training | 40 min run | Rest Day | 55 min run |
| 8 | Interval Training | Cross-training | 40 min run | Cross-training | 40 min run | Rest Day | 45 min run |
| 9 | Interval Training | Cross-training | 45 min run | Cross-training | 45 min run | Rest Day | 60 min run |
| 10 | Interval Training | Cross-training | Interval Training | Cross-training | 45 min run | Rest Day | 75 min run |
| 11 | Interval Training | Cross-training | Interval Training | Cross-training | 45 min run | Rest Day | 90 min run |
| 12 | 30 min run | Cross-training | 20 min run | Cross-training | Rest Day | Rest Day | Half Marathon |
Please note, “Interval Training” means to alternate between 1 minute of fast running and 2 minutes of slow running or walking, for 20 minutes total.
Conclusion
OK, you’re ready to get out there and start running. Remember, completing a half marathon is within anyone’s reach. Training will be tough at times, but with this step-by-step guide, you’ll be on your way and making progress immediately. Remember that it’s all about preparation and a commitment to training. You may not believe it now, but after twelve weeks of training, finishing the half marathon is going to be *easy*. Let’s do this!