Introduction to Half Marathon Training
Training for a half marathon is an exciting journey that transforms both your physical fitness and mental resilience. This comprehensive 12-week plan is designed to gradually build your endurance and strength, allowing your body to adapt safely while minimizing injury risk.
Whether you're a complete beginner looking to finish your first 13.1 miles, or an intermediate runner aiming to improve your time, this guide provides the structure and knowledge you need to succeed. The program progressively increases mileage while incorporating essential elements like rest days, cross-training, and strength work.
Did you know?
The half marathon (13.1 miles or 21.0975 kilometers) is the fastest growing race distance in the United States, with over 2 million finishers annually. It's long enough to be challenging but doesn't require the extreme time commitment of a full marathon.
Before starting any new exercise program, especially one as demanding as half marathon training, consult with your physician to ensure you're healthy enough for this level of activity. This is particularly important if you have any pre-existing medical conditions or are over 40 years old.
Preparation: Before You Begin
Proper preparation sets the foundation for successful training. Here's what you need to know before you start:
Baseline Fitness Requirements
Before beginning this 12-week plan, you should be able to:
- Run continuously for at least 30 minutes (approximately 3 miles/5K)
- Run at least 3 times per week consistently for the past month
- Complete a weekly mileage of at least 10 miles without injury
If you can't meet these requirements yet, spend 4-6 weeks building your base mileage before starting this plan.
Setting Realistic Goals
Finish Strong
For first-timers, focus on completing the distance comfortably without hitting the wall.
Beat a Time
For returning half-marathoners, aim for a specific time goal based on your current fitness.
Race Strategy
Develop pacing, nutrition, and mental strategies to optimize your performance.
Important Note
Listen to your body throughout training. Soreness is normal, but pain is a warning sign. If you experience persistent pain, take extra rest days or consult a sports medicine professional.
Essential Equipment
While running is relatively low-equipment compared to many sports, having the right gear makes a significant difference in your comfort, performance, and injury prevention.
Running Shoes
The most important investment. Visit a specialty running store for proper fitting. Replace shoes every 300-500 miles.
What to Look For:
- Proper fit (thumb's width between toe and shoe end)
- Support type for your pronation
- Cushioning appropriate for your weight and running surfaces
Technical Apparel
Moisture-wicking fabrics keep you dry and comfortable. Avoid cotton which stays wet and can cause chafing.
Essentials:
- Moisture-wicking shirts and shorts/tights
- Running socks (synthetic or wool blends, not cotton)
- Sports bras for women
- Weather-appropriate layers
GPS Watch or App
Track distance, pace, heart rate, and other metrics to monitor your training progress.
Popular Options:
- Garmin Forerunner series
- Apple Watch with running apps
- Smartphone apps like Strava, Nike Run Club, or MapMyRun
Additional Helpful Gear
Foam Roller
Essential for self-myofascial release to prevent injuries and aid recovery
Running Belt/Vest
Carries water, nutrition, phone, and keys during longer runs
Body Glide
Anti-chafing balm for areas prone to friction
Reflective Gear
Ensures visibility when running in low-light conditions
12-Week Training Schedule
This progressive plan gradually builds your endurance while incorporating rest, cross-training, and varying run types. Each week includes:
- Long runs: Build endurance gradually
- Easy runs: Develop aerobic capacity at conversational pace
- Speed work/intervals: Improve running economy and race pace
- Cross-training: Builds overall fitness while reducing impact
- Rest/recovery days: Allow your body to adapt and strengthen
| Day | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | 3 miles easy | 3 miles easy | 3.5 miles easy | 3.5 miles easy |
| Wednesday | Cross-train 30 min | Cross-train 30 min | Cross-train 35 min | Cross-train 35 min |
| Thursday | 2.5 miles easy | 3 miles w/ strides | 3 miles w/ strides | 3.5 miles w/ intervals |
| Friday | Rest | Rest | Rest | Rest |
| Saturday | Cross-train or rest | Cross-train or rest | Cross-train or rest | Cross-train or rest |
| Sunday | 4 miles long run | 4.5 miles long run | 5 miles long run | 6 miles long run |
| Weekly Total | 9.5 miles | 10.5 miles | 11.5 miles | 13 miles |
Foundation Phase Focus:
During this initial phase, we focus on consistency and gradually increasing your weekly mileage. All runs should be at an easy, conversational pace. Cross-training can include cycling, swimming, or elliptical training. The goal is to build a solid aerobic base while allowing your body to adapt to the training load.
| Day | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | 4 miles easy | 4 miles w/ tempo | 4.5 miles w/ tempo | 4.5 miles w/ tempo |
| Wednesday | Cross-train 40 min | Cross-train 40 min | Cross-train 45 min | Cross-train 45 min |
| Thursday | 3.5 miles w/ intervals | 4 miles w/ hills | 4 miles w/ intervals | 4.5 miles w/ hills |
| Friday | Rest | Rest | Rest | Rest |
| Saturday | 3 miles easy | 3 miles easy | 3.5 miles easy | 3.5 miles easy |
| Sunday | 7 miles long run | 8 miles long run | 9 miles long run | 10 miles long run |
| Weekly Total | 17.5 miles | 19 miles | 21 miles | 22.5 miles |
Building Phase Focus:
Now that you've established a base, we begin introducing quality workouts—tempo runs, hills, and intervals—to improve your running economy and lactate threshold. The long run continues to gradually increase, and we add a short, easy run on Saturdays to build weekly volume. Pay special attention to recovery during this phase.
| Day | Week 9 | Week 10 | Week 11 | Week 12 (Race Week) |
|---|---|---|---|---|
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | 5 miles w/ tempo | 5 miles w/ tempo | 4 miles easy | 3 miles easy |
| Wednesday | Cross-train 45 min | Cross-train 45 min | Cross-train 30 min | Rest or light walk |
| Thursday | 4.5 miles w/ intervals | 4 miles w/ intervals | 3 miles w/ strides | 2 miles w/ strides |
| Friday | Rest | Rest | Rest | Rest |
| Saturday | 4 miles easy | 3 miles easy | 2 miles easy | Rest |
| Sunday | 12 miles long run | 10 miles long run | 8 miles easy | RACE DAY: 13.1 miles |
| Weekly Total | 25.5 miles | 22 miles | 17 miles | 18.1 miles (including race) |
Peak & Taper Phase:
Week 9 represents your peak training volume with the longest runs of the program. After this peak, we begin tapering by gradually reducing volume while maintaining some intensity. This allows your body to fully recover from the training stress and be fresh for race day. Trust the taper—it's a critical part of your training that ensures you'll be at your best on race day.
Nutrition Strategy
Nutrition plays a crucial role in your training success. Your body needs the right fuel before, during, and after runs to perform optimally and recover effectively.
Everyday Nutrition for Runners
Focus on whole, nutrient-dense foods that provide sustained energy and support recovery:
Carbohydrates
45-65% of daily calories
- Whole grains (oats, brown rice, quinoa)
- Fruits and vegetables
- Legumes (beans, lentils)
- Starchy vegetables (sweet potatoes)
Protein
15-20% of daily calories
- Lean meats (chicken, turkey)
- Fish and seafood
- Eggs
- Greek yogurt
- Plant proteins (tofu, tempeh, legumes)
Healthy Fats
20-35% of daily calories
- Avocados
- Nuts and seeds
- Olive oil
- Fatty fish (salmon, mackerel)
Hydration Tips:
- Drink water consistently throughout the day
- Aim for pale yellow urine as a hydration indicator
- Calculate baseline needs: ½ oz per pound of body weight
- Add 16-20 oz for every hour of exercise
Training Day Nutrition
Timing your nutrition around workouts optimizes performance and recovery:
Pre-Run (1-3 hours before)
Focus on easily digestible carbs with moderate protein and low fat/fiber:
- Toast with honey or jam
- Banana with small amount of nut butter
- Oatmeal with berries
- Yogurt with granola
During Run (for runs >60-90 min)
30-60g carbohydrate per hour:
- Sports drinks
- Energy gels or chews
- Dried fruit
- Bananas
Post-Run (within 30-45 min)
3:1 or 4:1 carb-to-protein ratio for optimal recovery:
- Chocolate milk
- Smoothie with fruit and protein
- Greek yogurt with fruit and honey
- Turkey sandwich on whole grain bread
Practice Your Nutrition Strategy
Use your long runs to test different pre-run meals and mid-run fueling options. What works for others may not work for you. Never try something new on race day!
Race Day Nutrition
A strategic approach to race day fueling can help you avoid hitting the wall:
2-3 Days Before
Begin moderate carbohydrate loading:
- Increase carbohydrate intake to 65-70% of calories
- Focus on complex carbs: whole grains, pasta, rice, potatoes
- Maintain good hydration
- Reduce fiber intake gradually approaching race day
Race Morning (2-3 hours before)
Easy-to-digest carbohydrate meal with some protein:
- 300-500 calories (depending on body size)
- 80-100g carbohydrates
- Limit fat, fiber, and protein to avoid GI issues
- Example: bagel with light cream cheese, banana, honey
During the Race
Maintain energy levels with regular fueling:
- Start taking carbs at 45-60 minutes into the race
- 30-60g carbohydrate per hour
- Take small amounts every 15-20 minutes rather than large amounts infrequently
- Hydrate at aid stations (water or sports drink)
Critical Race Day Rule
Nothing new on race day! Only use nutrition products and strategies you've tested during training.
Recovery Techniques
Recovery is when your body adapts to training stress and gets stronger. Neglecting recovery can lead to overtraining, injury, and performance plateaus.
Active Recovery
Light movement that promotes blood flow without adding stress:
- Gentle walking (10-15 minutes post-run)
- Light cycling or swimming on rest days
- Dynamic stretching routine
- Yoga (especially recovery-focused flows)
Sleep Optimization
The most powerful recovery tool at your disposal:
- Aim for 7-9 hours of quality sleep
- Maintain consistent sleep/wake times
- Create a dark, cool, quiet sleeping environment
- Limit screen time 1-2 hours before bed
- Consider short naps (20-30 min) if needed
Self-Myofascial Release
Techniques to release muscle tension and improve mobility:
- Foam rolling (especially calves, quads, IT bands, glutes)
- Massage balls for targeted areas
- Trigger point therapy for knots and adhesions
- Spend 10-15 minutes daily, focusing on trouble spots
Contrast Therapy
Temperature contrasts to reduce inflammation and boost circulation:
- Ice baths (10-15 minutes at 50-59°F/10-15°C)
- Contrast showers (alternating hot and cold)
- Compression gear during/after long runs
- Elevation of legs after very long runs
Weekly Recovery Protocol
| Training Intensity | Recovery Techniques | Timing |
|---|---|---|
| Easy Runs | Dynamic stretching, hydration, proper nutrition | Immediately post-run |
| Moderate Intensity (Tempo/Intervals) | Above + foam rolling, compression | Within 1-2 hours post-run |
| Long Runs | All above + contrast therapy, elevation, possible massage | Same day and following day |
| Weekly Maintenance | Yoga, light cross-training, foam rolling, adequate sleep | Rest days and ongoing |
Race Day Tips
After all your training, follow these strategies to ensure your race day experience is positive and successful:
Before the Race
Prepare Everything the Night Before
Lay out all gear, attach bib to shirt, prepare breakfast, set multiple alarms, and check transportation details.
Arrive Early
Plan to arrive at least 60-90 minutes before the start to allow time for parking, bathroom breaks, bag check, and warm-up.
Proper Warm-Up
10-15 minutes of light jogging followed by dynamic stretches and a few strides to prime your muscles.
During the Race
Start Conservatively
Most common mistake is starting too fast. Run the first few miles 10-15 seconds slower than goal pace.
Run Your Own Race
Stick to your pacing plan regardless of what others around you are doing. Run by effort in the early miles.
Mental Strategies
Break the race into smaller segments. Focus on reaching the next mile marker or aid station rather than the finish line.
After the Race
Keep Moving
Walk for 10-15 minutes after crossing the finish line to gradually bring your heart rate down and prevent blood pooling.
Refuel and Rehydrate
Consume a carb-protein recovery meal within 30-45 minutes. Start rehydrating immediately.
Celebrate and Reflect
Take time to acknowledge your achievement. Journal about the experience while it's fresh in your mind.
Managing Race Day Nerves
Pre-race anxiety is normal and affects even elite runners. Use deep breathing techniques, visualization, and remind yourself of all the training you've completed. Trust your preparation.
Frequently Asked Questions
What if I miss a training run?
+Missing a single run isn't a big deal—just continue with the scheduled training. Don't try to make up the missed run by doubling up the next day, as this increases injury risk. However, if you miss several consecutive days due to illness or other reasons, you may need to adjust your training plan. As a general rule:
- 1-2 days missed: Continue as scheduled
- 3-6 days missed: Resume at a slightly reduced level for one week
- 7+ days missed: Consider stepping back 1-2 weeks in the training plan
How do I prevent hitting the wall?
+"Hitting the wall" occurs when your glycogen stores become depleted, usually around the 10-11 mile mark for half marathoners. Prevent this by:
- Training your body to use fat as fuel through long runs
- Properly carb-loading in the days before the race
- Taking in 30-60g of carbohydrates per hour during the race
- Starting your fueling early (around 45 minutes in) rather than waiting until you feel depleted
- Pacing appropriately—starting too fast burns glycogen more quickly
What pace should I aim for in training runs?
+Different types of runs should be done at different paces:
- Easy runs: 60-90 seconds per mile slower than goal race pace. You should be able to hold a conversation.
- Long runs: 30-60 seconds per mile slower than goal race pace
- Tempo runs: 15-30 seconds per mile slower than goal race pace or at "comfortably hard" effort
- Interval workouts: Varies by workout, but typically 10-30 seconds per mile faster than goal race pace
Remember that most of your training (about 80%) should be at an easy, conversational pace to build endurance while minimizing injury risk.
Should I run through pain?
+No. There's an important distinction between discomfort and pain:
- Discomfort: General fatigue, mild muscle soreness that improves as you warm up, or the burning sensation during high-intensity efforts. These are normal parts of training.
- Pain: Sharp, stabbing, or localized pain; pain that gets worse during a run; pain that alters your running form; pain that persists after running. These are warning signs.
Follow the "2-day rule": If a pain persists for two consecutive days of running, take at least two days off. If it persists beyond a week of rest, consult a sports medicine professional.
What's the best cross-training for runners?
+The best cross-training activities for runners are those that:
- Maintain cardiovascular fitness without adding impact stress
- Strengthen muscles that complement running
- Improve flexibility and mobility
Top choices include:
- Cycling: Great for aerobic fitness while giving your joints a break
- Swimming: Total-body workout with zero impact
- Elliptical: Mimics running motion without impact
- Strength training: Focus on core, hips, and glutes (2-3 times weekly)
- Yoga: Improves flexibility, core strength, and mental focus
You're Ready for Your Half Marathon Journey!
With this comprehensive training plan and the knowledge you've gained, you're well-equipped to tackle the challenge of running 13.1 miles. Remember that consistency is more important than any single workout, and that your mindset will carry you when your legs get tired.
Keep track of your progress, listen to your body, and adjust as needed. Most importantly, enjoy the journey—the race is your victory lap after months of dedicated training.
We'd love to hear about your experience! Share your training journey and race day success with our community using #RunningWellHalf on social media.
About the Author
Coach Sarah Johnson
Sarah is a USATF Level 2 certified running coach with over 15 years of experience training runners of all levels. She has completed 25 marathons, 40+ half marathons, and coached thousands of runners to their personal bests. Her approach combines evidence-based training methods with holistic wellness principles to help runners achieve their goals while staying healthy and balanced.