Half Marathon Training Plan

Ready to conquer a half-marathon? This 12-week training plan is designed to guide runners of all levels—from beginners to experienced athletes—toward race day success. With a balanced mix of running, cross-training, and recovery, each week will help you build endurance, strength, and confidence step by step.

You’ll start with shorter runs and gradually increase your mileage while incorporating speed workouts, rest days, and long runs to prepare your body for the demands of a half-marathon. Along the way, you'll get tips on pacing, hydration, and race-day strategies to ensure you’re ready to cross the finish line strong.

Whether you're looking to complete your first race or beat a personal record, this plan will keep you organized, motivated, and on track to achieve your half-marathon goals.

Schedule

Let’s lace up and get running!

• ‍Weeks 1️⃣-3️⃣ — Half-marathon preparation begins! Week one features some cross-training, a few 3-mile runs at an easy pace and a longer, 4-mile run to stretch your legs. Over weeks two and three your easy runs will stretch to 3.25 miles and then 3.5 miles, with the longest run during this 3-week section clocking in at 5 miles, with a mix of cross-training and rest days interspersed.
• Weeks 4️⃣-6️⃣ — Week 4 kicks off with a rest day, followed by a step-up to 3.75 mile easy runs and a couple of cross-training sessions to fill out the week. As the weeks progress, you'll work your way up to a 4.25 training run and a long run of 6 miles.
• Weeks 7️⃣-9️⃣ — You're halfway through your training prep and should be establishing a nice routine of cross training, easy paced and race-paced training runs, along with a weekly "long run" where you stretch a bit further every week. By week 9 you will extend yourself with an 8-miler!
• Weeks 🔟-1️⃣2️⃣ — It's the home stretch! Training runs hold steady at 5-milers and by week 11 you'll do your longest "long run" of 10 miles. Week 12 cools things down a bit as you're conserving energy for the big run! It's time for race day! 🏁