This 12-week half marathon beginner training schedule is designed to help you run/walk to the finish line of a half marathon (13.1 miles). To start this plan, you should have been run/walking for at least two months and should have a base mileage of about 8 to 10 miles per week. If you’re not quite ready for that, start with the 10K beginner schedule.
If you’re looking for a more advanced half marathon plan, try this 3 Day a Week Half Marathon Training Schedule or this 8-week Half Marathon Training Schedule.
This beginner training schedule (below) is a run/walk program, so your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 3/1 means run for 3 minutes, then walk for 1 minute.
If you can already run 2 to 3 miles continuously, you can ignore the run/walk instructions and run for the indicated distances.
You should start each run with a 5 to 10 minute warm-up walk or some warm-up exercises. Finish up with a 5 to 10 minute cool-down walk. Your run intervals should be done at an easy, conversational pace.
Scheduling: You don’t have to do your runs on specific days; however, make sure you don’t run every day. You want to mix in some rest days and cross-training (CT). Cross-training can be walking, biking, swimming, strength training or any other activity (other than running) that you enjoy. You’ll most likely want to do your long runs on Saturday or Sunday, when you’ll have more time.
Half Marathon Beginner Training Schedule
Week 1:
Day 1: 2 miles – 2/1 run/walk intervals
Day 2: 30 min CT or Rest
Day 3: 2.5 miles – 2/1 run/walk intervals
Day 4: 30 min CT or Rest
Day 5: Rest
Day 6: 3 miles (long run) – 2/1 run/walk intervals
Day 7: 2 miles (recovery walk)
Week 2:
Day 1: 2 miles – 2/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 3 miles – 2/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 4 miles (long run) – 2/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 3:
Day 1: 2.5 miles – 2/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 3 miles – 2/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 5 miles (long run) – 2/1 run/walk intervals
Day 7: 2 miles (recovery walk)
Week 4:
Day 1: 2.5 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 3 miles – 3/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 6 miles (long run) – 3/1 run/walk intervals
Day 7: 2 miles (recovery walk)
Week 5:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 3 miles – 3/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 7 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 6:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 4 miles – 3/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 8 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles (recovery walk)
Week 7:
Day 1: 3 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 4 miles – 3/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 9 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles easy (recovery walk)
Week 8:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 10 miles (long run) – 3/1 run/walk intervals
Day 7: 3 miles EZ (recovery walk)
Week 9:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 4 miles – 3/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 11 miles (long run) – 3/1 run/walk intervals
Day 7: 3 mi EZ (recovery walk)
Week 10:
Day 1: 4 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: 3 miles – 3/1 run/walk intervals
Day 4: 30 min CT or rest
Day 5: Rest
Day 6: 12 mi (long run) – 3/1 run/walk intervals
Day 7: 3 mi EZ (recovery walk)
Week 11:
Day 1: 30 min CT or rest
Day 2: 3 miles- 3/1 run/walk intervals
Day 3: 30 min CT or rest
Day 4: 3 miles- 3/1 run/walk intervals
Day 5: Rest
Day 6: 5 miles (long run) – 3/1 run/walk intervals
Day 7: 2.5 miles (recovery walk)
Week 12:
Day 1: 2 miles – 3/1 run/walk intervals
Day 2: 30 min CT or rest
Day 3: Rest
Day 4: 20 minutes – 3/1 run/walk intervals
Day 5: Rest
Day 6: (day before race): Walk 20 minutes
Day 7: RACE!
To get ready for your race day, make sure to check out these tips for your first half marathon.
Also see: 10 Reasons to Love Half Marathons
