Half Marathon Training Plan: Free 12-Week Schedule
Free Printable Beginner Plan
Half Marathon Training Plan: Free 12-Week Schedule
Four runs per week, two cutback weeks, a 10-mile / 16.1-km peak long run and a short taper for a first half marathon.
Start here
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.
Free 12-Week Half Marathon Training Plan
The plan defaults to a Sunday long run. Enter your race date and the days shift automatically so the long-run day matches race day. Distances are shown in both miles and kilometres.
Free 12 Week Beginner Half Marathon Training Plan
How to Choose the Right Half Marathon Training Plan
The best plan starts from the running you can do now, not the fitness you hope to have later. Twelve weeks is a practical fit for many first-time half marathoners who already have a consistent 5K base. Choose a different route when the starting point, time available or goal does not match.
12 weeks + a finish goal
You can run 3 miles / 5 km comfortably, have been running a few times per week and can complete four weekly runs. Start at Week 1 and use the date tool above.
Not yet comfortable at 5K
Start with the beginner 5K training plan. Moving directly into the middle of this schedule would skip the base it assumes.
More than 12 weeks
Use the plan-start date shown above. Until then, keep a comfortable, consistent base instead of starting the peak weeks early. The custom plan creator can use the full time available.
Under 12 weeks or a time goal
Do not automatically jump into the current calendar week. Use a plan that matches your recent training, available days and goal. Build one with the custom plan creator, then check the goal with the race pace calculator.
How the Weekly Training Schedule Works
The pattern stays predictable: three shorter runs, one long run, one cross-training or light-strength day and two rest days. The default week uses Sunday for the long run, but setting a different race day shifts all weekday labels together.
Easy runs
Use a relaxed, conversational effort, around 2 to 3 out of 10. Short planned walk breaks are fine.
Steady runs
Run a little firmer than easy, around 4 to 5 out of 10. This should still feel controlled, not like a race or time trial.
Long runs
Keep these easy. The purpose is to build time on your feet and practise a routine, not prove your race pace every weekend.
Cross training or light strength
Choose an easy bike, swim, elliptical session, brisk walk or short strength routine. It should support the week, not leave you too sore for the next run.
Rest days
Rest is part of the schedule. If you must move days, preserve recovery around the long run and do not stack missed distance into one weekend.
How We Built and Reviewed This Plan
Justin Evenden began competing in Olympic-distance triathlons in 2013 and worked up to full-distance Ironman racing in 2017. His approach at RunningGearLab focuses on consistent, minimum-effective training instead of adding mileage simply to make a plan look harder.
This schedule is deliberately narrow: it is for a first-time finisher who can already run 5K. It uses four run days, controlled effort, cutback weeks in Weeks 4 and 7, a 10-mile / 16.1-km peak long run and a short taper. It does not claim to be a couch-to-half plan, an advanced race plan or individual medical advice.
Plan reviewed by Justin Evenden · Last reviewed October 27, 2026Research checked: peer-reviewed work on half- and full-marathon training volume and longest runs, plus the prospective Garmin-RUNSAFE training-load study. Research cannot make one fixed plan appropriate for every runner, so recent training and symptoms still matter.
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.
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 Practise During Half Marathon Training
Weeks 1 to 3: routine and effort
Protect the easy effort and learn which days fit your life. The goal is a repeatable week, not a perfect-looking training log.
Weeks 4 to 7: shoes, socks and carrying
Use the shoe-and-sock combination you expect to race in. Try the running shoe finder or compare running socks before the longest dress rehearsals, not during race week.
Weeks 8 to 10: race rehearsal
Test breakfast, fluids and any fuel on long runs. The fueling calculator supports half marathons and can turn an hourly target into a practice schedule.
Weeks 11 and 12: taper and logistics
Keep familiar movement, reduce the volume and check the course, start time, aid stations and weather. Build a final list with the half marathon gear checklist.
What to Do if You Miss Half Marathon 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.
Half Marathon Race Day Tips
Start controlled
The opening miles should feel calm. If you still feel strong later, gradually increase the effort. A time goal should come from recent fitness, not race-day hope.
Use tested gear
Wear the shoes, socks and clothing that worked on long runs. Check the forecast with the running outfit calculator, then adjust from what you already tested.
Repeat tested fuel
Use the breakfast, food and drink you practised. Confirm what the race supplies rather than assuming every aid station will carry the same products.
Need different weeks, run days or a goal pace?
Use the Training Plan Creator to build around your actual race date, current fitness, available days and goal.
Build My Half Marathon Plan