Half Marathon Beginner Training Plan

How to Use This Training Plan

Getting Started

This 12-week program is designed for runners who can already complete a 5K and want to safely build up to their first half marathon. Success depends on patience, consistency, and trusting the science-based progression—even when the easy pace feels too easy.

Before You Begin:

• Ensure you can comfortably run 5K (3 miles) without stopping
• Get medical clearance if you have any health concerns or previous injuries
• Have proper running shoes with less than 300 miles on them
• Establish a consistent running schedule of at least 2-3 runs per week for the past month
• Be prepared to commit to 12 weeks of progressive training

Understanding the Structure

This plan uses a polarized training approach backed by exercise science research, where 80% of your running is done at easy, conversational pace, and 20% is done at higher intensities (tempo runs and race pace work).

Weekly Components:

• Easy Runs: Conversational pace runs that build aerobic base
• Long Runs: Progressive Sunday runs that develop endurance
• Tempo Runs: Introduced in week 7, these "comfortably hard" runs improve lactate threshold
• Cross-Training: Low-impact activities that maintain fitness while reducing injury risk
• Rest Days: Critical for allowing adaptations to occur

Your Weekly Schedule

The plan follows a 4-day training week with flexibility for cross-training. Here's the standard structure:

• Monday: Rest day (complete recovery)
• Tuesday: Easy run at conversational pace
• Wednesday: Cross-training or optional easy run
• Thursday: Easy run, tempo run, or race pace work
• Friday: Rest day
• Saturday: Cross-training or rest
• Sunday: Long run at easy pace

Pace and Intensity Guidelines

Easy/Conversational Pace (Most Runs):

• You should be able to speak in complete sentences
• Heart rate: 65-75% of maximum HR
• If you can't hold a conversation, you're running too fast
• This feels "too easy" for most beginners—that's the point
• Aerobic adaptations happen at this effort level

Tempo Pace (Weeks 7-11):

• "Comfortably hard" effort
• You can speak in short phrases but not full sentences
• Heart rate: 80-85% of maximum HR
• Sustainable for 20-30 minutes
• Builds lactate threshold and running economy

Race Pace (Week 11):

• Your goal pace for half marathon day
• Should feel sustainable but challenging
• Practice this pace on your longest runs

What to Expect Each Phase

Weeks 1-4: Foundation Building

• Focus on establishing consistent running habit
• Easy runs only—no speed work
• Week 4 is a recovery week (same volume as week 3)
• Your body is building aerobic base and preparing for higher volumes
• Don't worry about pace—focus on time on feet

Weeks 5-8: Aerobic Capacity Development

• Long runs extend to 8-12.8 km (5-8 miles)
• Week 6 includes your first 5K race or time trial
• Tempo runs introduced in week 7
• Peak weekly mileage increases gradually
• You'll start feeling stronger and more confident

Weeks 9-11: Peak Training

• Week 9 includes a 10K race or time trial
• Long run builds to 16 km (10 miles) in week 11
• Race-specific pace work introduced
• Highest training volume of the program
• Mental toughness and confidence building phase

Week 12: Taper

• Volume reduced by approximately 40%
• Body recovers and supercompensates
• Light runs with minimal intensity
• Race week—stay off your feet when possible
• Trust your training

Common Challenges and Solutions

"My easy pace feels too slow"

• This is the #1 mistake beginners make
• Research shows 80% of training should be easy
• Faster pace = more stress, slower adaptation, higher injury risk
• Save your energy for tempo runs and race day

"I'm tired during the week"

• You may be running your easy runs too hard
• Ensure you're getting adequate sleep (7-9 hours)
• Check your nutrition—are you eating enough carbohydrates?
• Consider reducing or eliminating cross-training if feeling overly fatigued

"I can't complete my long run"

• Slow down—most failures are from starting too fast
• Break it into segments mentally
• Practice fueling with gels or energy chews after 60 minutes
• Ensure proper hydration the day before

"Should I skip the 5K and 10K races?"

• No—these races provide valuable experience
• They teach pacing, race-day logistics, and mental toughness
• Don't race them all-out; run at comfortable effort
• If no races available, do a time trial at easy-moderate effort

"I miss a session or full week"

• Missing 1-2 sessions: Continue with the plan
• Missing 3-5 days: Repeat the previous week
• Missing more than a week: Go back 2 weeks in the program
• Don't try to "make up" missed sessions—this leads to injury

Essential Tips for Success

Master the 80/20 Rule

• 80% of your weekly mileage at easy, conversational pace
• 20% at tempo, threshold, or race pace
• This is the single most important principle in the plan
• Use a heart rate monitor if struggling to run slow enough

Respect the 10% Rule

• Weekly mileage increases by no more than 10% per week
• Every 4th week includes a recovery week
• This protects your joints, tendons, and connective tissue
• Your cardiovascular system adapts faster than your musculoskeletal system

Fuel Your Training

• Eat adequate carbohydrates to support training load
• Practice race-day nutrition on long runs (after 60 minutes)
• Stay hydrated throughout the day, not just during runs
• Consider a light snack 1-2 hours before morning runs
• Post-run nutrition: carbs + protein within 30-60 minutes

Cross-Training Matters

• Reduces impact stress while maintaining fitness
• Options: cycling, swimming, elliptical, brisk walking
• Keep effort moderate—should feel like "active recovery"
• Optional on plan but highly recommended for injury prevention

Recovery is Training

• Adaptations occur during rest, not during the run
• Take rest days seriously—no running or high-impact activity
• Aim for 7-9 hours of sleep per night
• Consider foam rolling, stretching, or yoga
• Listen to sharp pains—these are warning signals

Strength Training Integration

• 2x per week on cross-training days
• Focus on: glutes, hamstrings, calves, core
• Include single-leg exercises for stability
• Plyometrics and heavy resistance improve running economy
• Keep sessions short (20-30 minutes)

Tracking Your Progress

Keep a training log with:

• Date, distance, and time for each run
• Average pace and heart rate
• How you felt (1-10 energy scale)
• Weather conditions
• Any aches, pains, or concerns
• Notes on nutrition and sleep

This helps identify patterns and adjust training if needed.

Race Week Strategy (Week 12)

Monday-Wednesday:

• Stick to easy runs as prescribed
• Stay off your feet when possible
• Avoid trying anything new

Thursday:

• Final shakeout run with strides
• This primes your legs for race day
• Don't skip this—it's important

Friday-Saturday:

• Complete rest
• Hydrate well
• Prepare race gear and nutrition
• Get familiar with race course if possible

Sunday—Race Day:

• Start conservatively—first 5K should feel easy
• Settle into race pace by 5-6K
• Stay mentally strong in the middle miles (10-16K)
• Give your best effort in the final 5K
• Enjoy the moment—you've earned this!

After Your Half Marathon

Congratulations! Recovery and next steps:

Week 1 Post-Race:

• Take 3-5 days completely off from running
• Light walking and stretching only
• Allow your body to recover fully

Weeks 2-3 Post-Race:

• Return to easy running, 3-4x per week
• Keep mileage at 50-60% of peak training volume
• No intensity or long runs yet

Week 4+ Post-Race:

• Resume normal training if feeling recovered
• Options: Train for faster half marathon, progress to marathon, or maintain fitness
• Consider a "maintenance phase" of 3-4 easy runs per week

Final Thoughts

Remember: This is a journey, not a race. Trust the process, embrace the easy pace, and respect the recovery. The science-based approach in this plan has helped thousands of runners successfully complete their first half marathon. Stay patient, stay consistent, and enjoy every step of your transformation into a half marathon runner.