Half marathon training plan for beginners

Twelve weeks from “I can jog 20 minutes” to 21.1 km. The long run does the heavy lifting; everything else stays easy.

The 12-week plan

Three runs a week, long run on Sunday. Build the long run to two hours, back off every fourth week, taper for two. If you can already run a 5K, this plan fits into 10 weeks: set “Regular” in the builder.

12-week beginner half marathon training plan
Week	Tue	Thu	Sun
1	20 min easy	20 min easy	25 min long
2	25 min easy	25 min easy	35 min long
3	25 min easy	25 min + strides	45 min long
4cutback	25 min easy	25 min easy	45 min long
5	30 min easy	30 min incl. steady block	65 min long
6	35 min easy	35 min + strides	80 min long
7	35 min easy	35 min incl. steady block	90 min long
8cutback	35 min easy	35 min easy	75 min long
9	40 min easy	40 min incl. steady block	110 min long
10	45 min easy	45 min + strides	120 min long
11taper	35 min easy	35 min easy	70 min long
12race	20 min + strides	15 min easy	RACE

Explainer: the shape of a 12-week half plan

Tap any week. Bar height is total running time; the dark part is the long run. Notice the saw-tooth: three weeks up, one week down, then a taper.

Week 1: 1 h 5 min total, long run 25 min. Build week: total time creeps up by roughly 10% or less. Slow growth is what keeps new runners injury-free.

How to train for a half marathon

The long run is the session

A half takes most beginners between two and three hours. Your weekly long run is how your body learns to keep going: more fuel stored in your muscles, more capillaries, tougher feet. Run it slowly. If it's taking a lot more than two hours, cap it there; the extra time adds fatigue faster than it adds fitness.

Practise fuelling

Once long runs pass about 75 minutes, practise drinking and taking a gel or a few sweets every 30–40 minutes. Race day is not the day to discover your stomach disagrees with a new gel.

What to eat before a half marathon

The day before: normal meals with a little more carbohydrate (rice, pasta, bread, potatoes). No need to stuff yourself.
Race morning, 2–3 hours before: a breakfast you've tested before long runs, e.g. porridge with banana, or toast with honey. A coffee is fine if you normally drink one.
During: sips of water at aid stations, and your practised gel or sweets from about 40 minutes.

The taper

In the last two weeks, running time drops by roughly a third, then by half. Many people feel sluggish or twitchy while tapering. That's normal; trust it.

Finish-time curious? The average half marathon time page shows typical ranges, and the pace calculator turns a goal into a per-km pace.

Build your half marathon plan

Half marathon16weeks

Your Half marathon plan

3 runs a week · long run on Saturday · peak week 3 h 30 min

Tip: press “Save plan” to tick off sessions as you go. It's stored only in this browser.

Week1
Build · 1 h running
Run segments of 1 min. If a week felt hard, repeat it before moving on.
- Tue
  Run-walk · 20 min
  1 min run / 1.5 min walk, repeated for 20 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 20 min
  1 min run / 1.5 min walk, repeated for 20 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 20 min
  1 min run / 1.5 min walk for 20 minutes. This is your longest session of the week; keep it gentle.
Week2
Build · 1 h 10 min running
Run segments of 1.5 min. If a week felt hard, repeat it before moving on.
- Tue
  Run-walk · 20 min
  1.5 min run / 1.5 min walk, repeated for 20 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 20 min
  1.5 min run / 1.5 min walk, repeated for 20 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 30 min
  1.5 min run / 1.5 min walk for 30 minutes. This is your longest session of the week; keep it gentle.
Week3
Build · 1 h 25 min running
Run segments of 2.5 min. If a week felt hard, repeat it before moving on.
- Tue
  Run-walk · 25 min
  2.5 min run / 1.5 min walk, repeated for 25 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 25 min
  2.5 min run / 1.5 min walk, repeated for 25 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 35 min
  2.5 min run / 1.5 min walk for 35 minutes. This is your longest session of the week; keep it gentle.
Week4
Cutback · 1 h 15 min running
Cutback week: a little less, so the last three weeks can sink in.
- Tue
  Run-walk · 20 min
  4 min run / 1 min walk, repeated for 20 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 20 min
  4 min run / 1 min walk, repeated for 20 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 35 min
  4 min run / 1 min walk for 35 minutes. This is your longest session of the week; keep it gentle.
Week5
Build · 1 h 50 min running
Run segments of 6 min. If a week felt hard, repeat it before moving on.
- Tue
  Run-walk · 30 min
  6 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 30 min
  6 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 50 min
  6 min run / 1 min walk for 50 minutes. This is your longest session of the week; keep it gentle.
Week6
Build · 2 h running
Run segments of 8 min. If a week felt hard, repeat it before moving on.
- Tue
  Run-walk · 30 min
  8 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 30 min
  8 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 60 min
  8 min run / 1 min walk for 60 minutes. This is your longest session of the week; keep it gentle.
Week7
Build · 2 h 5 min running
Run segments of 13 min. If a week felt hard, repeat it before moving on.
- Tue
  Run-walk · 30 min
  13 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 30 min
  13 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 65 min
  13 min run / 1 min walk for 65 minutes. This is your longest session of the week; keep it gentle.
Week8
Cutback · 1 h 55 min running
Cutback week: a little less, so the last three weeks can sink in.
- Tue
  Run-walk · 30 min
  20 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Run-walk · 30 min
  20 min run / 1 min walk, repeated for 30 minutes. Start and finish with 5 minutes of brisk walking.
- Sat
  Long run · 55 min
  20 min run / 1 min walk for 55 minutes. This is your longest session of the week; keep it gentle.
Week9
Build · 2 h 30 min running
Longest run this week: 80 minutes.
- Tue
  Easy run · 35 min
  35 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Steady run · 35 min
  35 minutes total: warm up easy, then 16 minutes "comfortably hard" (you can speak a few words, not sentences), then cool down easy.
- Sat
  Long run · 80 min
  80 minutes at easy, conversational effort. Practise drinking and taking a gel or snack every 30–40 minutes.
Week10
Build · 2 h 40 min running
Longest run this week: 90 minutes.
- Tue
  Easy run · 35 min
  35 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Easy + strides · 35 min
  30 minutes easy, then 6 × 20-second strides: smooth, quick and relaxed, walking back between each.
- Sat
  Long run · 90 min
  90 minutes at easy, conversational effort. Practise drinking and taking a gel or snack every 30–40 minutes.
Week11
Build · 2 h 55 min running
Longest run this week: 95 minutes.
- Tue
  Easy run · 40 min
  40 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Steady run · 40 min
  40 minutes total: warm up easy, then 18 minutes "comfortably hard" (you can speak a few words, not sentences), then cool down easy.
- Sat
  Long run · 95 min
  95 minutes at easy, conversational effort. Practise drinking and taking a gel or snack every 30–40 minutes.
Week12
Cutback · 2 h 30 min running
Cutback week: a little less, so the last three weeks can sink in.
- Tue
  Easy run · 35 min
  35 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Easy run · 35 min
  35 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Sat
  Long run · 80 min
  80 minutes at easy, conversational effort. Practise drinking and taking a gel or snack every 30–40 minutes.
Week13
Build · 3 h 20 min running
Longest run this week: 110 minutes.
- Tue
  Easy run · 45 min
  45 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Steady run · 45 min
  45 minutes total: warm up easy, then 20 minutes "comfortably hard" (you can speak a few words, not sentences), then cool down easy.
- Sat
  Long run · 110 min
  110 minutes at easy, conversational effort. Practise drinking and taking a gel or snack every 30–40 minutes.
Week14
Build · 3 h 30 min running
Longest run this week: 120 minutes.
- Tue
  Easy run · 45 min
  45 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Easy + strides · 45 min
  40 minutes easy, then 6 × 20-second strides: smooth, quick and relaxed, walking back between each.
- Sat
  Long run · 120 min
  120 minutes at easy, conversational effort. Practise drinking and taking a gel or snack every 30–40 minutes.
Week15
Taper · 2 h 20 min running
Taper: volume drops so your legs arrive fresh. Feeling restless is normal.
- Tue
  Easy run · 35 min
  35 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Wed
  Optional cross-training
  20–30 minutes of cycling, swimming or walking, or 10 minutes of strength work (squats, lunges, calf raises, planks). Or rest.
- Thu
  Easy run · 35 min
  35 minutes at a pace where you could chat in full sentences. Walk breaks are allowed.
- Sat
  Long run · 70 min
  70 minutes at easy, conversational effort. Walk breaks are fine; time on your feet is the goal.
Week16
Race week · 35 min running
Race week: freshen up. The work is done.
- Mon
  Rest
  Rest. Lay out your kit and check the race instructions.
- Tue
  Easy + strides · 20 min
  15 minutes easy, then 4 × 20-second relaxed faster strides with full walk-back recovery.
- Thu
  Short shakeout · 15 min
  10–15 very easy minutes. Nothing to prove this week.
- Fri
  Rest
  Rest, hydrate normally, eat familiar food, early night.
- Sat
  Race day: Half marathon
  Start slower than feels right for the first 5 km, then settle in. Planned walk breaks are a perfectly good race strategy.

Questions first-timers ask

How long does it take to train for a half marathon as a beginner?

If you can run a 5K comfortably, 10–12 weeks. If you can jog about 20 minutes, allow 12 weeks. Starting from scratch, give yourself at least 16 weeks, and consider a 5K or 10K on the way.

What is the longest run before a half marathon?

For beginners, a long run of about 2 hours or 16–19 km (10–12 miles), two to three weeks before race day, is plenty. You do not need to run the full 21.1 km in training.

How should I taper for a half marathon?

Cut your total running by roughly a third in the second-to-last week and by about half in race week, keeping a few short strides so your legs stay lively. Don’t try to catch up on missed training.

What should I eat before a half marathon?

Eat a familiar, carb-based dinner the night before, and a light breakfast you have tested on long runs 2–3 hours before the start, such as toast with jam or porridge and a banana. Nothing new on race day.

Do I need gels for a half marathon?

Many beginners take 1–2 gels or a handful of sweets, starting around 40–45 minutes. Practise with whatever you plan to use during your long runs so your stomach knows it.