Half Marathon Training Plan: A 12-Week Guide

A half marathon training plan usually runs 12 weeks and centers on a weekly long run that builds toward 10–11 miles, supported by easy runs and a weekly tempo workout. The half marathon distance is 13.1 miles (21.1 km). With four runs a week and patient progression, most runners with a small base can be ready to race it strong.

Who this plan is for

This 12-week plan suits runners who can already comfortably run about 3 miles and have been running consistently for a month or two. If you're newer than that, spend a few weeks building a base first — the half marathon rewards patience.

Weekly structure

• Long run: the key session, growing gradually each week.
• Tempo run: 20–40 minutes at a comfortably hard effort.
• Two easy runs at a conversational pace.
• One or two rest/cross-training days for recovery.

Long run progression

1. Weeks 1–3: long run 4 → 6 miles.
2. Weeks 4–6: 7 → 8 miles, with a cutback week to absorb the load.
3. Weeks 7–9: 9 → 10 miles; add race-pace segments.
4. Week 10: peak long run of 10–11 miles.
5. Weeks 11–12: taper down, then race 13.1.

Practice your fueling

Half marathons take most runners 1.5 to 2.5 hours, long enough that fueling matters. Use your long runs to rehearse exactly what you'll eat and drink on race day — typically some carbohydrate (gels, chews, or sports drink) every 30–45 minutes — so race day holds no surprises.