A simple four-run-per-week plan for your first half marathon, with two cutback weeks, a 10 mile / 16.1 km peak long run and a short taper before race day.
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Set Your Half Marathon Date
Choose race day and the full 12-week schedule will be mapped to your calendar. Your date and completed weeks stay saved in this browser.
Before Week 1: This plan is best if you can already run about 3 miles / 5 km comfortably and have been running a few times per week. It is not a couch-to-half-marathon plan.
The rhythm stays similar each week so you are not constantly rearranging training. Monday and Friday are rest days. Wednesday is cross training or light strength. Sunday is the long run. Most runs should feel comfortable enough that you can talk without gasping.
Easy runs
These build fitness without beating you up. Keep them relaxed. Short walk breaks are fine if you need them.
Steady runs
Some Thursdays are steady. Run a little firmer than easy, but not so hard that Friday becomes a recovery project.
Long runs
This is the main progression. Keep it controlled. The goal is time on your feet, not proving your race pace in training.
12 Week Beginner Half Marathon Training Plan
The plan defaults to a Sunday long run. When you enter your race date, the weekday labels shift automatically so your long-run day matches your race day. The same rest and cross-training pattern moves with it.
RunningGearLab.com Free 12 Week Beginner Half Marathon Training Plan
Week 1
Training week
Tuesday3 miles easy
Wednesday30 min cross training
Thursday2 miles easy
Saturday2 miles easy
SundayLong run: 3 mi / 4.8 km
RestMonday + Friday
Focus: Find your easy pace.
Total: 10 miles
Week 2
Training week
Tuesday3 miles easy
Wednesday30 to 35 min cross training
Thursday2 miles easy
Saturday2 miles easy
SundayLong run: 4 mi / 6.4 km
RestMonday + Friday
Focus: Keep the long run relaxed.
Total: 11 miles
Week 3
Training week
Tuesday3 miles easy
Wednesday35 min cross training
Thursday2 miles steady
Saturday3 miles easy
SundayLong run: 5 mi / 8.0 km
RestMonday + Friday
Focus: Build confidence.
Total: 13 miles
Week 4
Cutback week
Tuesday2 miles easy
Wednesday30 min cross training
Thursday3 miles easy
Saturday2 miles easy
SundayLong run: 4 mi / 6.4 km
RestMonday + Friday
Focus: Cutback week.
Total: 11 miles
Week 5
Training week
Tuesday3 miles easy
Wednesday35 to 40 min cross training
Thursday3 miles steady
Saturday3 miles easy
SundayLong run: 6 mi / 9.7 km
RestMonday + Friday
Focus: Practise slow long runs.
Total: 15 miles
Week 6
Training week
Tuesday3 miles easy
Wednesday40 min cross training
Thursday3 miles steady
Saturday3 miles easy
SundayLong run: 7 mi / 11.3 km
RestMonday + Friday
Focus: Stay patient.
Total: 16 miles
Week 7
Cutback week
Tuesday3 miles easy
Wednesday35 min cross training
Thursday4 miles easy
Saturday3 miles easy
SundayLong run: 5 mi / 8.0 km
RestMonday + Friday
Focus: Cutback week.
Total: 15 miles
Week 8
Training week
Tuesday4 miles easy
Wednesday40 min cross training
Thursday4 miles steady
Saturday3 miles easy
SundayLong run: 8 mi / 12.9 km
RestMonday + Friday
Focus: Test race day breakfast.
Total: 19 miles
Week 9
Training week
Tuesday4 miles easy
Wednesday40 to 45 min cross training
Thursday4 miles steady
Saturday4 miles easy
SundayLong run: 9 mi / 14.5 km
RestMonday + Friday
Focus: Practise fueling and fluids.
Total: 21 miles
Week 10
Peak week
Tuesday4 miles easy
Wednesday35 to 40 min cross training
Thursday5 miles steady
Saturday4 miles easy
SundayLong run: 10 mi / 16.1 km
RestMonday + Friday
Focus: Peak long run.
Total: 23 miles
Week 11
Taper week
Tuesday3 miles easy
Wednesday30 min cross training
Thursday4 miles easy
Saturday3 miles easy
SundayLong run: 6 mi / 9.7 km
RestMonday + Friday
Focus: Taper begins.
Total: 16 miles
Week 12
Race week
Tuesday2 miles easy
Wednesday20 to 30 min easy walk or cross training
Thursday2 miles easy
SaturdayRest or 15 min shakeout
SundayRace day: 13.1 mi / 21.1 km
RestMonday + Friday
Focus: Start calm.
Total: 4 miles plus race
Prefer an offline copy?
How hard should the runs feel? Most runs should feel easy enough that you can talk without gasping. The larger-looking jumps after Weeks 4 and 7 follow cutback weeks; each new long run is only about one mile longer than the previous peak. If you are training for a time goal, use the custom plan creator instead.
Long Run Progression
You do not need to run 13.1 miles before race day. This plan peaks at 10 miles / 16.1 km, then cuts back so you reach the start line fresher.
Week 13 mi / 4.8 kmWeek 24 mi / 6.4 kmWeek 35 mi / 8.0 kmWeek 44 mi / 6.4 kmWeek 56 mi / 9.7 kmWeek 67 mi / 11.3 kmWeek 75 mi / 8.0 kmWeek 88 mi / 12.9 kmWeek 99 mi / 14.5 kmWeek 1010 mi / 16.1 kmWeek 116 mi / 9.7 kmWeek 12Race day
Why there are cutback weeks
Weeks 4 and 7 deliberately pull the long run back. These weeks give your legs a chance to absorb the work before the next build.
When to use walk breaks
Walk breaks are fine on long runs, especially early in the plan. Planned breaks work better than waiting until you are exhausted.
What to Do if You Miss Training
One easy run
Skip it and continue. One missed easy run will not change your race.
The long run
Do not squeeze it beside another hard or long run. Move on, or repeat the week if your race date gives you room.
A full week
Repeat the week if time allows. Do not cram the missed mileage into a few days.
Do not force the plan through pain. If pain is sharp, worsening or changes how you run, stop rather than trying to protect the schedule.
Simple Race Day Tips
Start controlled
The opening miles should feel calm. If you still feel strong later in the race, you can gradually increase the effort.
Use tested gear
Wear the shoes, socks and clothing you used successfully on long runs. Race morning is not the time for a new setup.
Practise fuel first
For longer runs, practise the food or drink you expect to use on race day and repeat what works for you.
Race date does not fit exactly 12 weeks?
Use the Training Plan Creator to build around your actual date, available days and goal.
Can a beginner train for a half marathon in 12 weeks?
Yes, if you can already run about 3 miles / 5 km and can train consistently. If you cannot run that distance yet, start with a shorter plan first.
How many days per week does this plan use?
Four running days, one cross training or light strength day, and two rest days.
Do I need to run 13.1 miles before race day?
No. This plan peaks at 10 miles / 16.1 km before tapering for race day.
What pace should I run?
Most runs should feel easy enough that you can talk. If you have a goal finish time and want pace-based training, use the custom Training Plan Creator.
What should I do if I miss a week?
Do not cram the mileage together. Repeat the week if your race date gives you enough time, or continue with the plan and keep the next long run controlled.
I’m a runner, triathlete, dad and writer who wants to help runners make better decisions about their training and gear.
I started competing in Olympic-distance triathlons in 2013 and worked my way up to full-distance Ironman racing in 2017. Over the years, I’ve become especially interested in minimum effective training: how to train consistently, stay healthy and get to the start line prepared without adding unnecessary mileage.
My experience comes from years of running and triathlon training, experimenting with different approaches, and learning from coaches, experts and other endurance athletes. At RunningGearLab, I use that experience alongside careful research to help runners choose practical gear, understand their training and make decisions that fit their own goals. Follow Justin on Instagram: @jjevenden
