Your Simple, No-fail Plan for Tackling Your First Half-Marathon
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So you’ve started running, been consistent for a few months, and maybe you’ve even run your first 5k. If you’re feeling ready to tackle a new distance goal, what better way to test your endurance than by conquering your first half-marathon?
Unlike the full marathon, the half-marathon allows you to maintain a balance between training and other aspects of your life. You will test your fitness by achieving a huge goal with less of a risk of injury or burnout than the full marathon. It’s also a stepping stone to the full if that is a long-term goal for you.
When training for your first half-marathon, you need to run enough mileage and build your endurance so that you can cover 13.1 miles. You also want to increase your mileage gradually to prevent getting injured or feeling like you want to give up. As a Road Runners Club of America and VDOT-certified running coach, I’ve trained thousands of runners to finish their first half-marathon and come back for more training!
My beginner half-marathon training plan is tailored specifically to new runners who are looking for step-by-step guidance to reach the finish line happy and healthy.
Along with running, you can also include cross-training as a way to work different muscle groups while still getting in a cardiovascular workout. Strength training is also beneficial for helping your body prepare to tackle running longer distances because it improves running economy and speed. These key elements, along with rest days, are the recipe for success to get you to the start and finish line of your first half-marathon.
How to Follow This Half-Marathon Training Plan
This 12-week training plan is for beginner runners who are new to the half-marathon distance. You should be able to run 3 miles before beginning this plan — using run/walk intervals is totally fine!
You will also need a good pair of running shoes, so it may be worth taking a trip to your local running store to get fitted before you begin training. Here are some things you need to know as you are following this plan:
Pace: Don’t worry about running a specific pace while training for your first half-marathon. Keep your runs at an easy enough pace that you can complete the run without feeling completely worn down. If you’re running with someone else, see if you can hold a conversation throughout the run. If you find that you are getting very out of breath, try slowing down or stopping to walk throughout the run for 30- to 60-second intervals.
Cross-training: These workouts allow your body to recover from running while working slightly different muscle groups and continuing to build your cardiovascular endurance. Good options include biking, swimming, or using the elliptical. If you don’t have access to any cross-training equipment, you could walk on cross-training days.
Strength training: Adding in a few minutes of strength training exercises throughout the week can help you prevent injuries as you increase your mileage. If you’re not used to strength training, you don’t want to start a heavy weight lifting program during training. Instead try some bodyweight exercises or use a resistance band.
Race:If you want to practice racing during your training cycle, there’s an option in week 6 to run a 5k or a 10k. You can run this harder than your usual training runs, but try not to overdo it. This is mostly about getting used to being in the racing environment and practicing running a little bit faster. If you’re sore after your race, feel free to take a couple of extra rest days.
Common Questions From First-time Half-marathoners
Can I change the runs prescribed on specific days if I need to?
Sure! Just keep your runs as spaced out as possible by keeping a rest day or cross-training day in between your runs. Also, don’t run more than what is prescribed each week. You can also shift your training plan by a day if you need to do your long runs on Sundays.
What should I do if I feel really sore?
When you start training, it may be worth investing in a foam roller to use a few times a week. If you end up sore, foam rolling may help reduce delayed-onset muscle soreness and improve recovery of muscle strength. But, taking a couple days off from running if you are feeling sore is OK, too!
What should I do if I get sick or have to miss several days of training?
Life happens, and things may get in the way of your training. Just try to get back on track as soon as you can. It’s also OK (and recommended) to rest if you’re sick.
When should I strength train?
You can add in 2–3 strength sessions a week lasting 10–20 minutes after your runs or cross-training sessions. Try not to strength train on rest days so you can allow your body to recover fully on those days. Here are some beginner-friendly strength training workouts you can include on your strength train days:
Check out the 20-minute full-body circuits in this 4-week beginner workout plan
These core exercises build strength and stability in your abs, lower back, and hips
These full-body circuit workouts get your heart rate up while building muscle
12-Week Half-Marathon Training Plan for Beginners
Week | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. |
|---|---|---|---|---|---|---|---|
1 | 3 miles | Rest | 3 miles | 2 miles or 20 minutes cross-training plus strength training | Rest | 4 miles | 30 minutes cross-training plus strength training or Rest |
2 | 3 miles | Rest | 4 miles | 2 miles or 20 minutes cross-training plus strength training | Rest | 5 miles | 30 minutes cross-training plus strength training or Rest |
3 | 4 miles | Rest | 4 miles | 2 miles or 20 minutes cross-training plus strength training | Rest | 5 miles | 30 minutes cross-training plus strength training or Rest |
4 | 4 miles | Rest | 4 miles | 2 miles or 20 minutes cross-training plus strength training | Rest | 6 miles | 30 minutes cross-training plus strength training or Rest |
5 | 4 miles | Rest | 4 miles | 2 miles or 20 minutes cross-training plus strength training | Rest | 7 miles | 30 minutes cross-training plus strength training or Rest |
6 | 3 miles | Rest | 3 miles | 2 miles or 20 minutes cross-training plus strength training | Rest | 5k or 10k Race (or run 6 miles) | 20 minutes cross-training plus strength training or Rest |
7 | 4 miles | Rest | 4 miles | 3 miles or 30 minutes cross-training plus strength training | Rest | 7 miles | 30 minutes cross-training plus strength training or Rest |
8 | 4 miles | Rest | 5 miles | 3 miles or 30 minutes cross-training plus strength training | Rest | 8 miles | 30 minutes cross-training plus strength training or Rest |
9 | 4 miles | Rest | 5 miles | 3 miles or 30 minutes cross-training plus strength training | Rest | 9 miles | 30 minutes cross-training plus strength training or Rest |
10 | 5 miles | Rest | 5 miles | 3 miles or 30 minutes cross-training plus strength training | Rest | 10 miles | 30 minutes cross-training plus strength training or Rest |
11 | 4 miles | Rest | 3 miles | 2 miles or 20 minutes cross-training plus strength training | Rest | 7 miles | 20 minutes cross-training plus strength training or Rest |
12 | 3 miles plus strength training | 2 miles | Rest | 2 miles | Rest | Rest | Half-Marathon! |
By following this plan consistently, you’ll set yourself up for a successful first half-marathon. Training for a long-distance race takes a great deal of perseverance and dedication. No matter what happens on race day, be sure to celebrate your accomplishments of completing your training and running your very first half-marathon!
If you’d like more one-on-one guidance or need individualized feedback on strength training exercises, take the Kickoff quiz to get matched with a certified personal trainer who can customize your training plan.
