Half Marathon Training Plan: Free 12 Week Beginner Plan
Free beginner half marathon plan
12 week beginner half marathon training plan
This is the simple version: print the plan, follow the week, and do not worry about pace math. It uses four run days, two rest days, one cross training or light strength day, and a long run that builds to 10 miles before race day.
Who this beginner half marathon plan is for
This plan is best for a first half marathon if you can already run about 3 miles at an easy pace. You do not need to be fast. You just need enough base fitness that the first week does not feel like a shock. It is not a couch to half marathon plan.
Good fit
- You want to finish your first half marathon.
- You can run a few short runs each week.
- You like a simple plan without pace math.
Use the custom plan instead
- Your race is not 12 weeks away.
- You have a goal time.
- You need different running days.
Start smaller first
- You cannot run 3 miles yet. Start with the 5K training plan first.
- Your weekly running is not consistent yet.
- You have pain that changes how you run.
How the weekly schedule works
The plan uses the same rhythm each week so you are not guessing. Monday and Friday are rest days. Wednesday is cross training or light strength. Sunday is the long run. The other runs should feel comfortable enough that you are not gasping.
Easy runs
These build fitness without beating you up. Keep them relaxed. If you need short walk breaks in the first few weeks, that is fine.
Steady run
On some weeks, Thursday is steady. That means a little firmer than easy, not a workout that wrecks your Friday.
Long run
This is the most important run of the week. Keep it slow. The point is time on your feet, not proving your race pace in training.
Rest days
Rest days are part of the plan. They help your legs absorb the training and keep the long run from turning into a grind. Read the recovery days guide if you are not sure when to back off. If life gets busy, protect rest days rather than cramming workouts together.
Cross training
Use cycling, swimming, walking, elliptical, yoga, or easy strength. Keep it light enough that you can still run well the next day. For simple strength ideas, start with strength training for runners.
12 week beginner half marathon plan
The schedule below assumes Sunday is your long run day. Move the days around if you need to, but try to keep one easy or rest day before and after the long run.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | Focus |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 miles easy | 30 min cross training | 2 miles easy | Rest | 2 miles easy | 3 miles long run | 10 miles | Find your easy pace |
| 2 | Rest | 3 miles easy | 30 to 35 min cross training | 2 miles easy | Rest | 2 miles easy | 4 miles long run | 11 miles | Keep the long run relaxed |
| 3 | Rest | 3 miles easy | 35 min cross training | 2 miles steady | Rest | 3 miles easy | 5 miles long run | 13 miles | Build confidence |
| 4 | Rest | 2 miles easy | 30 min cross training | 3 miles easy | Rest | 2 miles easy | 4 miles long run | 11 miles | Cutback week |
| 5 | Rest | 3 miles easy | 35 to 40 min cross training | 3 miles steady | Rest | 3 miles easy | 6 miles long run | 15 miles | Practise slow long runs |
| 6 | Rest | 3 miles easy | 40 min cross training | 3 miles steady | Rest | 3 miles easy | 7 miles long run | 16 miles | Stay patient |
| 7 | Rest | 3 miles easy | 35 min cross training | 4 miles easy | Rest | 3 miles easy | 5 miles long run | 15 miles | Cutback week |
| 8 | Rest | 4 miles easy | 40 min cross training | 4 miles steady | Rest | 3 miles easy | 8 miles long run | 19 miles | Test race day breakfast |
| 9 | Rest | 4 miles easy | 40 to 45 min cross training | 4 miles steady | Rest | 4 miles easy | 9 miles long run | 21 miles | Practise fueling and fluids |
| 10 | Rest | 4 miles easy | 35 to 40 min cross training | 5 miles steady | Rest | 4 miles easy | 10 miles long run | 23 miles | Peak long run |
| 11 | Rest | 3 miles easy | 30 min cross training | 4 miles easy | Rest | 3 miles easy | 6 miles long run | 16 miles | Taper begins |
| 12 | Rest | 2 miles easy | 20 to 30 min easy walk or cross training | 2 miles easy | Rest | Rest or 15 min shakeout | Race day 13.1 miles | 4 miles plus race | Start calm |
Long run progression
The long run builds confidence for race day. You do not need to run 13.1 miles before the race. For many first time half marathoners, a 10 mile long run is enough to prove the distance is within reach while still leaving room to recover.
3 miles Week 2
4 miles Week 3
5 miles Week 4
4 miles Week 5
6 miles Week 6
7 miles Week 7
5 miles Week 8
8 miles Week 9
9 miles Week 10
10 miles Week 11
6 miles Week 12
Race day
Why there are cutback weeks
Weeks 4 and 7 pull the long run back on purpose. These weeks help your legs absorb the work before the next build.
When to use walk breaks
Walk breaks are fine on long runs, especially in the first half of the plan. Keep them planned and calm instead of waiting until you are struggling.
What to do if you miss a week
Missing a few runs is normal. Do not try to make up every mile. That is usually how a manageable gap turns into sore calves, sore shins, or a skipped long run.
If you miss one easy run
Skip it and continue with the plan. One easy run will not change your race.
If you miss the long run
Do not squeeze it in the day before another hard or long run. Move on, or repeat the week if you have extra time.
If you miss a full week
Repeat the missed week if your race allows it. If race day is close, use the custom plan creator so the remaining weeks fit better.
Printable half marathon training plan
Use the button at the top of the page to print this plan or save it as a PDF. The print version removes the navigation and extra link cards so the weekly table is easier to read.
Want a plan that matches your race date?
This static plan is best when you want a simple 12 week schedule. If your race is 8 weeks away, 16 weeks away, or you have a goal time, use the custom builder instead.
Simple race day tips for your first half marathon
Start slower than you want
The first 3 miles should feel controlled. If you feel amazing at mile 9, that is when you can decide whether to press.
Do not test new gear
Use the shoes, socks, shorts, bra, watch, and fuel you tested during long runs. Race day is not the day to find out your shorts rub.
Keep fueling boring
For runs over an hour, practise what you will eat or drink. Keep it boring and repeat the setup that worked in training.
Beginner half marathon plan FAQ
Can a beginner train for a half marathon in 12 weeks?
Yes, if you can already run about 3 miles and you can train consistently. If you cannot run 3 miles yet, start with a 5K training plan first.
How many days per week should I run?
This plan uses 4 run days per week. That gives you enough running to build endurance while still leaving room for rest and cross training.
Do I need to run 13.1 miles before race day?
No. A 10 mile long run is enough for many first time half marathoners. Race day adds the final piece after the taper.
What pace should I run?
Most runs should be easy. If you want a pace based plan or goal finish time, use the custom training plan creator.
Is this enough mileage for a first half marathon?
For a finish-focused first half marathon, yes for many runners. If you want a faster finish time or you already run higher mileage, use a longer or custom plan.