Congratulations on your decision to train for a half marathon! This half marathon beginner training schedule (see schedule below) is perfect for a beginner runner, a first-time half-marathoner, or anyone whose goal is to finish the 13.1-mile race.
To start this plan, you should have been running for at least two months and should have a base mileage of about 8-10 miles per week. If you prefer a run/walk program, try this run/walk half marathon training schedule.
If this schedule seems too easy for you, try this intermediate half marathon training schedule.
If you haven’t already had a recent physical, visit your doctor for medical clearance to train for a half marathon.
Types of Workouts and Runs
Easy Pace (EP): After warming up with 5 minutes of warm-up exercises or walking, run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run. You’ll also do your long runs (LR) at this pace. Cool down and stretch after your run.
Cross training: On cross-training (CT) days, do a cross-training activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. It’s also beneficial to do overall body strength training at least once a week, especially core and lower body strengthening.
Rest: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. On rest days, either take a complete rest day or do some easy cross-training for 30 minutes.
Half Marathon Beginner Training Schedule
Week 1
Day 1: Rest
Day 2: 2 miles EP
Day 3: Rest
Day 4: 2.5 miles EP
Day 5: Rest
Day 6: 3 miles LR
Day 7: 20-30 min EP run or CT
Week 2
Day 1: Rest
Day 2: 2 miles EP
Day 3: Rest
Day 4: 3 miles EP
Day 5: CT or Rest
Day 6: 4 miles LR
Day 7: 20-30 min EP run or CT
Week 3
Day 1: Rest
Day 2: 2.5 miles EP
Day 3: CT
Day 4: 3 miles EP
Day 5: Rest
Day 6: 5 miles LR
Day 7: 20-30 min EP run or CT
Week 4
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 6 miles LR
Day 7: 20-30 min EP run or CT
Week 5
Day 1: Rest
Day 2: 3 miles EP
Day 3: CT
Day 4: 3 miles EP
Day 5: Rest
Day 6: 7 miles LR
Day 7: 30 min EP run or CT
Week 6
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 8 miles LR
Day 7: 30 min EP run or CT
Week 7
Day 1: Rest
Day 2: 4 miles EP
Day 3: Rest
Day 4: 4 miles EP
Day 5: CT
Day 6: 9 miles LR
Day 7: 30 min EP run or CT
Week 8
Day 1: Rest
Day 2: 4 miles EP
Day 3: CT
Day 4: 3 miles EP
Day 5: Rest
Day 6: 10 miles LR
Day 7: 30 min EP run or CT
Week 9
Day 1: Rest
Day 2: 5 miles EP
Day 3: CT
Day 4: 4 miles EP
Day 5: Rest
Day 6: 11 miles LR
Day 7: 30 min EP run or CT
Week 10
Day 1: Rest
Day 2: 4 miles EP
Day 3: Rest
Day 4: 3 miles EP
Day 5: CT
Day 6: 12 miles LR
Day 7: 30 min EP run or CT
Week 11
Day 1: Rest
Day 2: CT
Day 3: Rest
Day 4: 3 miles EP
Day 5: CT
Day 6: 5 miles LR
Day 7: 30 min EP run or CT
Week 12
Day 1: Rest
Day 2: 2 mi
Day 3: Rest
Day 4: 30 minutes
Day 5: Rest
Day 6: 20 minutes
Day 7: Race Day!
More on Half Marathon Running
- 13 Things to Know Before Running a Half Marathon
- 8 Tips for Running Your Best Half Marathon
- What to Do After a Half Marathon
- Half Marathon Mistakes to Avoid
