Best Half Marathon Training Plan

The half marathon is the sweet spot of distance running. Long enough to require real training, short enough that you won’t wreck your body preparing for it. Whether you’re running your first 13.1 miles or chasing a sub-1:45 PR, a structured 12-week plan takes the guesswork out of preparation.

I’ve run more half marathons than I can count, coached friends through their first ones, and tried every training philosophy from high-mileage base building to intensity-focused speed blocks. The plan below combines what actually works for the broadest range of runners - it’s not overly complicated, but it’s structured enough to get you to the start line fit and confident.

Who This Plan Is For

This 12-week plan works for runners who can currently run 3-4 miles comfortably without stopping. If you’re starting from zero, add 4-6 weeks of base building first (run/walk progression until you can handle 30+ minutes of continuous running).

The plan has three tiers built in:

Beginner: Finish the half marathon comfortably (goal: 2:00-2:15)
Intermediate: Run sub-2:00 with consistent pacing
Advanced: Target sub-1:45 with tempo work and speed sessions

You’ll adjust intensity based on your tier, but the structure is the same for everyone.

Training Plan Principles

Before the week-by-week breakdown, here’s what drives the structure:

Progressive overload: Weekly mileage increases gradually (no more than 10% per week) with a cutback every 4th week to let your body absorb the training.

Three key workouts per week: A tempo/speed session, a mid-week moderate run, and a weekend long run. Everything else is easy running or rest.

Easy means easy: 80% of your running should be at conversational pace. If you can’t talk in full sentences, slow down. This is the hardest thing for most runners to accept, but it’s backed by decades of research.

Taper matters: The last two weeks reduce volume while maintaining intensity. You won’t lose fitness - you’ll arrive at race day fresh.

12-Week Half Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total Miles
1	Rest	3 mi easy	4 mi easy	3 mi easy	Rest	5 mi long	Cross-train	15
2	Rest	3 mi easy	4 mi w/ 2mi tempo	3 mi easy	Rest	6 mi long	Cross-train	16
3	Rest	4 mi easy	5 mi w/ 2mi tempo	3 mi easy	Rest	7 mi long	Cross-train	19
4	Rest	3 mi easy	4 mi easy (cutback)	3 mi easy	Rest	5 mi long	Cross-train	15
5	Rest	4 mi easy	5 mi w/ 3mi tempo	4 mi easy	Rest	8 mi long	Cross-train	21
6	Rest	4 mi easy	6 mi w/ 3mi tempo	4 mi easy	Rest	9 mi long	Cross-train	23
7	Rest	4 mi easy	6 mi w/ 3mi tempo	4 mi easy	Rest	10 mi long	Cross-train	24
8	Rest	3 mi easy	5 mi easy (cutback)	3 mi easy	Rest	7 mi long	Cross-train	18
9	Rest	4 mi easy	7 mi w/ 4mi tempo	4 mi easy	Rest	11 mi long	Cross-train	26
10	Rest	4 mi easy	7 mi w/ 4mi tempo	4 mi easy	Rest	12 mi long	Cross-train	27
11	Rest	3 mi easy	5 mi w/ 3mi tempo	3 mi easy	Rest	8 mi long	Cross-train	19
12	Rest	3 mi easy	4 mi w/ 2mi tempo	2 mi easy	Rest	Race Day	Rest	22.1

Note: Advanced runners should add 1-2 miles to easy days and include interval sessions (e.g., 6x800m) on one of the easy days. Beginners can cut midweek runs by a mile if needed.

Understanding the Workout Types

Easy Runs

These build your aerobic base without fatiguing you for key workouts. Run at a pace where you could hold a conversation. For most people, that’s 60-90 seconds per mile slower than race pace. Yes, really that slow.

Tempo Runs

Tempo pace is “comfortably hard” - roughly your pace at lactate threshold. A practical way to find it: the pace you could hold for about an hour in a race (close to your 10K pace or slightly slower). For a detailed breakdown of tempo workouts, see our guide on the best tempo run workouts for half marathon training.

Long Runs

These build endurance and teach your body to burn fat efficiently. Run them 30-60 seconds per mile slower than your goal race pace. The last 3-4 long runs should include some miles at goal race pace to practice your target effort.

Cross-Training

Swimming, cycling, yoga, or strength training. The goal is active recovery and building supporting muscles without adding running stress to your legs.

Pacing Strategy for Race Day

The biggest mistake in half marathons is going out too fast. Your first mile will always feel easy because of race-day adrenaline - and then miles 9-13 become a death march.

Negative split strategy: Run the first half slightly slower than goal pace (5-10 seconds/mile), then speed up in the second half. This requires discipline but almost always produces better finishing times.

Even effort, not even pace: If your course has hills, your pace will naturally slow on climbs. Don’t fight it. Focus on maintaining consistent effort (heart rate or perceived exertion) rather than rigid pace targets.

For tracking your pacing during training and on race day, a good GPS watch is invaluable. If you prefer phone-based tracking instead, our guide on the best apps for marathon training plans covers options that work just as well for half marathon preparation.

Nutrition and Fueling

You don’t need to carb-load for a half marathon the way you would for a full, but nutrition still matters:

Daily: Eat enough carbs to support training (3-5g per kg of body weight)
Pre-run: A small meal 2-3 hours before, or a snack 30-60 minutes before (banana, toast, oatmeal)
During the race: Most runners benefit from a gel or chews around miles 5-6 and 9-10. Practice this in training.
Post-run: Protein and carbs within 30-60 minutes of finishing

Dealing with Common Setbacks

Missed Workouts

Missing one run doesn’t ruin your training. Don’t try to “make it up” by doubling the next day. Just continue with the next scheduled workout. If you miss a full week (illness, travel), repeat that week instead of jumping ahead.

Niggles and Minor Pain

Shin tightness, knee soreness, or hip stiffness are common in weeks 5-8 as mileage builds. If pain is below a 3/10 and goes away during the run, you’re probably fine. If it gets worse during running or persists afterward, take an extra rest day and reassess.

Bad Workouts

Every runner has days where their legs feel like concrete. A bad tempo run doesn’t mean your fitness is declining - it often means you’re tired from cumulative training load. Check your sleep, hydration, and stress levels before panicking.

Gear Considerations

You don’t need much, but a few things matter:

Shoes: Get fitted at a running store. You’ll put 200-300 miles on them during this plan, so start with fresh shoes. Check our best running shoes for marathon training in 2026 for picks that work equally well for half marathon training.
Watch or app: Something to track distance and pace.
Nutrition belt or handheld: For long runs over 8 miles, especially in heat.

Week-by-Week Tips

Weeks 1-4 (Base Phase): Focus on consistency over speed. Build the habit of running 4 days per week. Keep all runs easy except the short tempo segments.

Weeks 5-8 (Build Phase): This is where fitness really develops. Tempo runs get longer, long runs push past 8 miles, and you’ll start feeling the cumulative fatigue. The week 8 cutback is crucial - don’t skip it.

Weeks 9-10 (Peak Phase): Your hardest training weeks. The 11-12 mile long runs should include some miles at goal pace. After week 10, you’ve done the work - everything from here is about arriving fresh.

Weeks 11-12 (Taper Phase): Reduce volume by 30-40% but keep a couple of short tempo efforts so your legs don’t go flat. You might feel antsy or sluggish - both are normal taper feelings. Trust the process.

Race Week Checklist

Pick up your bib early if possible
Lay out everything the night before (shoes, bib, gels, watch)
Eat a familiar dinner (not exotic food)
Sleep matters more two nights before the race than the night before
Arrive at least 45 minutes early for parking, bathroom lines, and warm-up
Start conservative - the second half is where races are won

Related reading: Best Interval Training Workouts for 5K Speed 2026

FAQ

How many days per week should I run for half marathon training? This plan uses 4 running days per week, which is enough for most runners targeting a half marathon. More advanced runners can add a 5th easy day, but 4 days with quality workouts is more effective than 6 days of junk miles. Recovery is where fitness actually builds.

Can I walk during a half marathon? Absolutely. Many runners use a run/walk strategy (like running 4 minutes, walking 1 minute) and still finish with respectable times. It’s a legitimate strategy that reduces muscle fatigue and can help you finish stronger. If this is your first half, there’s no shame in planned walk breaks.

How long before race day should I stop increasing mileage? Your highest mileage week should be 2-3 weeks before race day (weeks 9-10 in this plan). After that, you taper - reducing volume by 30-40% while keeping some intensity. This lets your body fully recover and store glycogen for race day performance.

What pace should my easy runs be? Easy pace should be 60-90 seconds per mile slower than your half marathon goal pace. If you’re targeting a 2:00 half (9:09/mile pace), your easy runs should be around 10:00-10:45/mile. Use the talk test: if you can’t speak in complete sentences, you’re going too fast.

What if I get sick during the training plan? If it’s above the neck (cold, congestion), you can usually run easy. If it’s below the neck (chest cold, fever, body aches), take full rest until symptoms clear, then ease back in. For a missed week, repeat that week’s workouts rather than jumping ahead. Your body needs the progressive build.

Final Thoughts

Twelve weeks is enough time to prepare for a great half marathon if you follow the structure and respect the easy days. The runners who improve most aren’t the ones doing extra workouts - they’re the ones who stay consistent, stay healthy, and trust that the plan works even when individual days feel slow.

You don’t need to be fast to run a half marathon. You need to be consistent. Show up four days a week, do the work honestly, and race day will take care of itself.