A half-marathon is about 21 kilometers, and it’s actually possible for most runners! If you’re able to run 10k, you can definitely do a half. If you haven’t started running yet, it’s still doable with a good plan a few months ahead of time.
However, that doesn’t mean it isn’t a challenge! It’s an achievable challenge that requires a consistent training plan to finish strong and healthy.
Whether you’re trying a half-marathon for the first time or want to smash your personal best, there is a good training plan for it. Read on for the ultimate 12-week half marathon training plan and extra tips to achieve your goal!
Contents
The 12-Week Half Marathon Training Plan
This half marathon training plan lasts for three months. To help you understand the plan, here are the key terms to remember:
- Challenging refers to a pace that’s out of your comfort zone, about an 8/10 effort
- Negative split refers to running the second half of the distance even quicker than the first half
- Goal half-marathon pace is the pace you want to run on the half-marathon day
- Start all your uphill and speed sessions with a 15-minute easy run, ending it with another 5-minute easy run
Week 1
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 4×6-minute challenging run with a 2-minute recovery jog between sets
5. Friday: Rest day
6. Saturday: Cross-train or a 30-minute easy run
7. Sunday: Easy long run of 6-7 miles
Week 2
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 6×30-second uphill run with a 2-minute recovery jog or walk between sets
5. Friday: Rest day
6. Saturday: 45-minute easy run
7. Sunday: 60-minute easy cross-train exercises, cycling, swimming, or walking
Week 3
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 4×7-minute challenging run with a 2-minute recovery jog between sets
5. Friday: Rest day
6. Saturday: Cross-train or a 30-minute easy run
7. Sunday: Easy long run of 6-7 miles
Week 4
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 8×30-second uphill run with a 2-minute recovery jog or walk between sets
5. Friday: Rest day
6. Saturday: Cross-train or a 30-minute easy run
7. Sunday: Easy long run of 8-9 miles
Week 5
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 3×10-minute challenging run with a 2-minute recovery jog between sets
5. Friday: Rest day or cross-train
6. Saturday: Rest day or cross-train
7. Sunday: 10k race
Week 6
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 2×2 miles at your goal half marathon pace
5. Friday: Rest day
6. Saturday: Cross-train or a 35-minute easy run
7. Sunday: Long run of 9-10 miles with a negative split
Week 7
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 6x800m at 10k pace with a 90-second rest between sets
5. Friday: Rest day
6. Saturday: 1-minute easy, 3-miles at goal half marathon pace, and 1-minute easy run
7. Sunday: 60-minute easy cross-train exercises, cycling, swimming, or walking
Week 8
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 3×1-mile at 10-seconds slower than your 10k pace, with 2-minute rest between sets
5. Friday: Rest day
6. Saturday: 45-minute easy run
7. Sunday: Long run of 10-11 miles with last 2 miles at goal half marathon pace
Week 9
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 3×2-miles at goal half marathon pace with a 4-minute easy run
5. Friday: Rest day
6. Saturday: 8×30-second uphill run with a recovery jog or walk
7. Sunday: Easy long run of 6-7 miles
Week 10
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 4×1-mile at 10-seconds slower than your 10k pace, with 2-minute rest between sets
5. Friday: Rest day
6. Saturday: Cross-train or 40-minute easy run
7. Sunday: Long run of 11 miles with last 3 miles at goal half marathon pace
Week 11
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 1-minute easy, 5-miles at goal half marathon pace, and 1-minute easy run
5. Friday: Rest day
6. Saturday: 4x800m at 5k pace with equal jog between sets
7. Sunday: Easy long run of 7 miles
Week 12
1. Monday: Rest day
2. Tuesday: 30-minute easy run
3. Wednesday: Rest day
4. Thursday: 40-minute easy long run with 4×30-second speed surges
5. Friday: Rest day
6. Saturday: 20-minute easy long run
7. Sunday: Your race day!
Extra Tips to Prepare For Your Half Marathon
Of course, besides the training plan, you’ll need to make sure that you follow other training tips to ensure your health and safety. To get your mind and body geared up for your marathon, here are some tips to follow:
- Do NOT ignore your rest days! Make sure that you take the two days off running throughout the week, which allows your joints and muscles to rest. If you have to rest and take a break mid-run, don’t be ashamed to do so and listen to your body if you need to take a breather
- Bring a lot of water and stay hydrated during and after your run. This is vital for long runs when reaching over seven miles
- Prepare the proper equipment, AKA the right running shoes. Make sure that the running shoes have the correct support according to your arch type and foot size, which will prevent injuries
- Besides consistent training and staying hydrated, make sure that you also eat right. Have a diet filled with healthy carbs that can fill you up with energy, as well as lean protein and all-natural ingredients. Avoid sugary ingredients and junk, processed foods, which can alter both your mood and energy levels
- Have enough sleep to give your body the chance to rest and gain energy to continue your training the next day. Hit at least seven hours of sleep a night
- Besides cross-training with other cardio, you may want to consider strength training as well. This can strengthen your joints and muscles, which would improve your race times and protect your body from injuries
- Be patient and continue on with the training plan, you will start to see some progress slowly but surely
Do you want to learn more about how to prepare for your half marathon? Check out this informative video:
Wrapping It Up
Nothing can be achieved in a day, you can only achieve it constantly over time. This goes especially for running and achieving new goals, may it be in distance or pace. With this training plan, you can definitely finish that half-marathon and be ready for the big FULL marathon in time!
I hope that this 12-week half marathon training plan will help you reach your goals. So don’t wait any longer and start your training plan and follow these tips now!
Do you have any questions or want to share your tips and experiences training for a half marathon, share it in the comments section below. All your thoughts are much appreciated.
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