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Half Marathon Training Plan for Beginners

Half Marathon Training Plan for Beginners

Your First Half Marathon in 12 Weeks

Overview

You already run 10K and want to step up to the half marathon. This 12-week plan progressively increases your long run to 18-20 km, adds tempo sessions and prepares you to complete 21.1 km with confidence.

Prerequisites:
📅
Duration
12 weeks
🏃
Days/week
4
🏆
Level
Intermediate
📏
Distance
Media Maratón

Training Plan Week by Week

Week 1 — Aerobic base ▼

Monday: 35 min at easy pace | Wednesday: 35 min at moderate pace | Friday: 30 min at easy pace | Sunday: 55 min at comfortable pace (approx. 9 km)

DaySession
MondayEasy run: 35 min at easy pace
WednesdayModerate run: 35 min at moderate pace
FridayEasy run: 30 min at easy pace
SundayLong run: 55 min at comfortable pace (approx. 9 km)
Week 2 — Volume progression ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down | Friday: 30 min at easy pace | Sunday: 60 min at comfortable pace (approx. 10 km)

DaySession
MondayEasy run: 40 min at easy pace
WednesdayFartlek: 10 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down
FridayEasy run: 30 min at easy pace
SundayLong run: 60 min at comfortable pace (approx. 10 km)
Week 3 — Introduce tempo ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 15 min at tempo pace + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 70 min at comfortable pace (approx. 11-12 km)

DaySession
MondayEasy run: 40 min at easy pace
WednesdayTempo: 10 min warm-up + 15 min at tempo pace + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 70 min at comfortable pace (approx. 11-12 km)
Week 4 — Recovery week ▼

Monday: 30 min at easy pace | Wednesday: 10 min warm-up + 5 × (1 min fast / 2 min easy) + 10 min cool-down | Friday: 30 min at easy pace | Sunday: 55 min at comfortable pace

DaySession
MondayEasy run: 30 min at easy pace
WednesdayEasy fartlek: 10 min warm-up + 5 × (1 min fast / 2 min easy) + 10 min cool-down
FridayEasy run: 30 min at easy pace
SundayLong run: 55 min at comfortable pace
Week 5 — Build distance ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 20 min at tempo pace + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 80 min at comfortable pace (approx. 13 km)

DaySession
MondayEasy run: 40 min at easy pace
WednesdayTempo: 10 min warm-up + 20 min at tempo pace + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 80 min at comfortable pace (approx. 13 km)
Week 6 — Aerobic endurance ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 10 × (1 min fast / 1.5 min easy) + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 90 min at comfortable pace (approx. 14-15 km)

DaySession
MondayEasy run: 40 min at easy pace
WednesdayFartlek: 10 min warm-up + 10 × (1 min fast / 1.5 min easy) + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 90 min at comfortable pace (approx. 14-15 km)
Week 7 — Long run peak ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 25 min at tempo pace + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 100 min at comfortable pace (approx. 16-17 km)

DaySession
MondayEasy run: 40 min at easy pace
WednesdayTempo: 10 min warm-up + 25 min at tempo pace + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 100 min at comfortable pace (approx. 16-17 km)
Week 8 — Recovery week ▼

Monday: 30 min at easy pace | Wednesday: 30 min at moderate pace | Friday: 30 min at easy pace | Sunday: 70 min at comfortable pace

DaySession
MondayEasy run: 30 min at easy pace
WednesdayModerate run: 30 min at moderate pace
FridayEasy run: 30 min at easy pace
SundayLong run: 70 min at comfortable pace
Week 9 — Maximum long run ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 20 min at tempo pace + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 110 min at comfortable pace (approx. 18 km)

DaySession
MondayEasy run: 40 min at easy pace
WednesdayTempo: 10 min warm-up + 20 min at tempo pace + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 110 min at comfortable pace (approx. 18 km)
Week 10 — Consolidation ▼

Monday: 40 min at easy pace | Wednesday: 10 min warm-up + 8 × (2 min fast / 1 min easy) + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 100 min at comfortable pace (approx. 16 km)

DaySession
MondayEasy run: 40 min at easy pace
WednesdayFartlek: 10 min warm-up + 8 × (2 min fast / 1 min easy) + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 100 min at comfortable pace (approx. 16 km)
Week 11 — Taper ▼

Monday: 35 min at easy pace | Wednesday: 30 min with 4 × 30 sec strides | Friday: 25 min at easy pace | Sunday: 70 min at easy pace

DaySession
MondayEasy run: 35 min at easy pace
WednesdayModerate run: 30 min with 4 × 30 sec strides
FridayEasy run: 25 min at easy pace
SundayLong run: 70 min at easy pace
Week 12 — Race week ▼

Monday: 25 min at easy pace | Wednesday: 15 min easy + 4 × 200m at moderate pace + 10 min cool-down | Friday: 20 min walking | Sunday: Your first half marathon! Start conservative

DaySession
MondayEasy run: 25 min at easy pace
WednesdayActivation: 15 min easy + 4 × 200m at moderate pace + 10 min cool-down
FridayActive rest: 20 min walking
SundayHalf Marathon Race Day!: Your first half marathon! Start conservative

Tips

💡 The long run is done at conversational pace: you should be able to talk
💡 Practice race nutrition on runs over 80 minutes
💡 Don't use anything new on race day: shoes, clothes or gels
💡 Hydrate with 500 ml of water 2 hours before long runs

FAQ

What base do I need?

You should be able to run 10K comfortably, at least 3-4 times per week.

Do I need energy gels?

Yes, for races over 90 minutes. Test them in training.

How long will my first half marathon take?

For beginners, between 2:00 and 2:20 is a realistic goal.

Should I run the full 21 km in training?

No, the longest run is 18 km. Tapering and adrenaline do the rest.

Can I walk during the race?

Yes, many beginners use a run/walk strategy successfully.

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