Preparing for a half marathon involves more than extending your weekend run. Shorter sessions build alongside it. This plan combines easy running time with controlled faster blocks to practice pacing as well as running for longer.
01 · Who is this plan for?Who is this plan for?
The goal is to run 21.1 km (13.1 mi)13.1 mi (21.1 km) continuously, without walking or rest breaks. You build toward completing the distance; speed or a particular finish time is not the aim of this plan. The tempo blocks help you practice the effort for this distance; they are not designed to chase a faster finish time.
Want to train for a specific finish time or set a new personal best (PR)? A personal plan works toward your goal with sessions matched to your level and available days. Tempo blocks and any intervals are tailored to that goal too.
Not yet comfortable running 10 km (6.2 mi)6.2 mi (10 km)? Start with the 10K plan. You do not need to cover that distance in under 60 minutes: easy running and good recovery matter more than speed. If you have time for two runs a week, choose a personal plan that fits; the table below is based on three running days.
The opening week contains 175 minutes: 45, 50, and 80 minutes. The busiest week totals 230 minutes. This is a training structure prescribed in time; the distance you cover depends on your easy pace.
Is an easy 90-minute run still a big step, or do you run much less than 170 minutes a week? Do not start at week 1 yet. Read how to build your running base first. That base matters for your first half marathon too. For a closer fit to your level and target time, choose a personal plan.
02 · How to use this planHow to use this plan
The listed time covers the whole session. For a 45-minute easy run, start gently and finish comfortably within those 45 minutes. Sessions with tempo blocks list the warm-up, blocks, recovery, and cool-down separately. Recover only between blocks. Week 3, for example, takes 15 + 3 × 5 + 2 × 3 + 19 = 55 minutes. Optional walking before or after the session is outside that time. Read about warming up and cooling down.
Easy running and easy long runs both use conversational effort: you can speak in full sentences. "Easy long run" means the longer weekend session. The difference is duration, not a faster pace. Slow down in heat, wind, or on hills. Short walking breaks during a run count toward the listed minutes; do not add that time back afterward.
Tempo blocks are controlled and comfortably brisk: a little stronger than easy running, with steady breathing and room for a short sentence. A realistic half marathon pace based on recent performances can be a reference. Do not force a target time or sprint. Keep the effort similar across all blocks. If you are breathing hard or still tired, run the entire session easily for the same total duration. See the running terms guide for more explanations.
Leave at least one non-running day between sessions. The table uses Tuesday, Thursday, and Sunday, leaving Friday and Saturday free from running before the longest session. For a Saturday long run, move the other sessions to Monday and Wednesday. Rest or move gently on other days. Keep familiar strength work manageable as running time increases; read about combining running and strength training.
03 · The planThe 12-week half marathon plan
The first two weeks are easy. From week 3, some Thursdays include tempo blocks, progressing from 3 × 5 minutes to no more than 24 faster minutes within a session. Weeks 4 and 8 are lighter and entirely easy. Week 9 includes the longest run of 115 minutes and is entirely easy too. The long run shortens in week 10, with further reductions in weeks 11 and 12. All training is prescribed in minutes; only the race has a fixed distance.
| Week | Tuesday | Thursday | Sunday |
|---|---|---|---|
| 1 | 45 min easy running | 50 min easy running | 80 min easy long run |
| 2 | 45 min easy running | 55 min easy running | 85 min easy long run |
| 3 | 50 min easy running | 15 min easy warm-up 3 × 5 min comfortably brisk, with 3 min easy running between blocks 19 min easy cool-down Total: 55 min | 90 min easy long run |
| 4 · easier | 40 min easy running | 45 min easy running | 75 min easy long run |
| 5 | 50 min easy running | 15 min easy warm-up 3 × 6 min comfortably brisk, with 3 min easy running between blocks 21 min easy cool-down Total: 60 min | 95 min easy long run |
| 6 | 50 min easy running | 15 min easy warm-up 3 × 8 min comfortably brisk, with 3 min easy running between blocks 20 min easy cool-down Total: 65 min | 100 min easy long run |
| 7 | 55 min easy running | 15 min easy warm-up 2 × 12 min comfortably brisk, with 4 min easy running between blocks 22 min easy cool-down Total: 65 min | 105 min easy long run |
| 8 · easier | 45 min easy running | 50 min easy running | 85 min easy long run |
| 9 | 55 min easy running | 60 min easy running | 115 min easy long run |
| 10 | 50 min easy running | 15 min easy warm-up 2 × 10 min comfortably brisk, with 4 min easy running between blocks 21 min easy cool-down Total: 60 min | 105 min easy long run |
| 11 | 40 min easy running | 15 min easy warm-up 2 × 5 min comfortably brisk, with 3 min easy running between blocks 17 min easy cool-down Total: 45 min | 75 min easy long run |
| 12 | 25 min easy running | 20 min easy running | Half marathon: 21.1 km (13.1 mi)13.1 mi (21.1 km) |
Choose a long-run route you can shorten or that passes home for a drink. The route planner can help you choose a suitable loop. Run for the prescribed time at easy effort, without chasing a set distance. Plan food and drink for longer sessions.
You do not need to run 21.1 km (13.1 mi)13.1 mi (21.1 km) before race day. Preparation comes from all the training weeks, not just one 115-minute run. If completing the long runs means regularly skipping the other sessions, this pattern is not working for you yet. Return to a manageable week and allow more preparation time. If you expect to race for much longer than two hours, use a personal plan to match your preparation to that duration rather than simply extending the final long run.
04 · Build your base firstBuild your running base first
If you can currently run 5 km (3.1 mi)3.1 mi (5 km), use the 10K plan to work toward a longer easy run first. If you already run 10 km (6.2 mi)6.2 mi (10 km) but train irregularly, establish three manageable weekly runs. Stick with running durations you are used to while settling into that routine.
You can then gradually extend your longer run, keeping shorter easy sessions alongside it. Avoid trying to run more often, farther, and faster all at once. A personal plan can use your goal, current running base, and available days as its starting point.
Start the twelve weeks when your current training matches the entry conditions above. If your race is sooner, choose a later half marathon or a shorter event for now. Compressing the final weeks will not replace the preparation you need.
05 · Training principlesTraining principles
For 21.1 km (13.1 mi)13.1 mi (21.1 km), this plan combines easy running time with occasional controlled faster work. Keep the whole training week in view:
06 · Adjusting trainingWhen a session does not fit
Sleep and regular meals are part of your preparation too. If your legs stay heavy and you are sleeping poorly, do not try to collect extra training minutes regardless. Read more about sleep and recovery.
07 · Food and drinkPractice food and drink
Use longer training runs to find a breakfast that sits comfortably and a suitable gap between eating and starting. Practice taking fuel during the run too. For efforts lasting around one to two and a half hours, 30–60 grams of carbohydrate per hour is a common guideline. Longer efforts may call for a different approach; practice well before race day, with a sports dietitian's help if needed.
Check the label: two gels containing 25 grams of carbohydrate each provide 50 grams in total. Sports drink counts too. Spread your intake through the hour and follow the directions about water. Start with products and amounts you tolerate; do not suddenly increase your intake on race day. Caffeine is optional, and something to try earlier if you want to use it.
Drink to thirst, taking the conditions into account. Carry fluids or choose a route with reliable drinking-water stops. Check where the aid stations will be at your race. After a long run, briefly note what you ate and drank and how your stomach felt, so you know what to repeat or change next time.
08 · Race week and pacingRace week and pacing
Training volume drops in week 11. In week 12, you run just two easy runs of 25 and 20 minutes before the race. Use the extra time to check your start time and travel, and set out shoes, socks, race bib, and tried-and-tested fuel. Avoid adding a final fitness test. Keep eating regular meals with familiar carbohydrate-rich foods such as bread, rice, pasta, and potatoes.
For your first half marathon, start at the controlled effort you know from your long runs. Let faster starters go. Assess how you feel later in the race before deciding whether to speed up. Planned walking breaks at aid stations are fine; practice that approach on your longer runs.
If you want a time goal, base it on recent training and performances. The half marathon pace calculator converts your chosen finish time into pace and splits. A 2-hour half marathon means averaging about 5:41 min / km9:09 min / mi; 2 hours 30 means about 7:07 min / km11:27 min / mi. The calculator does the arithmetic, but does not assess your preparation. Account for the course, heat, and the event's time limit as well.
09 · FAQFrequently asked questions
Summary and next step
If you already run three times a week for around 170–190 minutes and are comfortable with an easy 90-minute run, this plan gives you twelve weeks of structure toward 21.1 km (13.1 mi)13.1 mi (21.1 km). Easy long runs form the base, with controlled tempo blocks for variety. Practice food and drink and use the lighter weeks and taper to recover.
