Unlike shorter races like a 5k in which you might be able to get by and finish the race on very little training, especially if you perform other types of cardio workouts and maintain a decent level of fitness, success in the half marathon requires dedicated training and preparation.
A half marathon training plan for beginners will gradually help progress you to the full 13.1-mile distance by race day in a safe way.
Although there are many beginner half marathon training plans to choose from, in this guide, we’ve created a 15-week half marathon training plan for beginners to help you conquer the impressive half marathon race, even if you’re just getting going on your running journey.
We will look at:
- How Far Is a Half Marathon?
- 15-Week Half Marathon Training Plan for Beginners
Let’s get started!
How Far Is a Half Marathon?
A half marathon is 21.0975 kilometers, or 13.1 miles (rounded down from 13.1094), which is exactly half the distance of a full marathon.
15-Week Half Marathon Training Plan for Beginners
Our 15-week half marathon training plan for beginners is intended for runners who can currently run 2 miles without stopping. If you’re not quite up to that distance, consider our Couch to Half Marathon Training Plan, which will begin with the run/walk method.
There is also a slightly easier 16-week half marathon training plan for beginners and a shorter 12-week half marathon training plan for beginners if you only have three months to get in race-ready shape.
Here are a few tips for the workouts you will find in this beginner half marathon training plan:
- Cross Training: Any form of non-running aerobic workout. Examples include cycling, swimming, rowing, elliptical, aqua jogging, and hiking.
- Distance Run: Base-building run to improve your endurance. These should be run at a comfortable pace—something around a 7 out of 10 on a rate of perceived exertion scale or a heart rate around 70-75% of your maximum heart rate.
- Easy Run: Run at a conversational pace to aid recovery from harder workouts. These should be a 6-7 on an RPE scale.
- Long Run: Long endurance workouts to improve physical and mental stamina.
- Threshold Workout and Tempo Run: Run at a pace you can sustain all out for one hour.
- Rest Day: No structured exercise. Focus on rest and recovery (stretching, foam rolling, taking it easy).
- Speed Workout: Run at various race paces (indicated) to build speed and mental and physical tolerance for running fast.
- Strides: short accelerations – a short burst of speed where you gradually accelerate as you go.
- Time Trial: Race-pace effort to assess your fitness level and rehearse the race experience.
- Shake Out Run: Very relaxed run to loosen up the day before a race or key workout.
Ready? Let’s get training!
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Cross-training: 30 minutes | Interval run: Warm up with 5 minutes of brisk walking, 5 x 1 minute running hard, 90 seconds jog Cool down 5 minutes of brisk walking | Distance run: 2 miles (3 km) | Rest | Threshold workout: Warm up and cool down 1/2 mile (1 km), 2 x 5 minutes at tempo pace with 90 sec recovery | Rest or 20 minutes of cross-training | Long run: 2 miles (3 km) | |
| Cross-training: 30-45 minutes | Interval run: Warm up with a 1-mile jog, 10 x 1 minute running hard, 60 seconds jog, Cool down 5 minutes of jogging | Distance run: 3 miles (5 km) | Rest | Threshold workout: Warm up and cool down 1 mile (2 km), 5 x 3 minutes at tempo pace with 90 sec recovery | Rest or 20 minutes of cross-training | Long run: 3 miles (5 km) | |
| Cross-training: 30-45 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 10 x 400m at 5k pace with 200m jog | Distance run: 3 miles (5 km) | Rest | Threshold workout: Warm up and cool down 1 mile (2 km), 5 x 4 minutes at tempo pace with 90 sec recovery | Rest or Easy run: 4-5 miles (7-8 km) | Long run: 4 miles (6.5 km) | |
| Cross-training: 30-45 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 800m at 5k pace with 200m jog | Distance run: 4 miles (7 km) | Rest | Threshold workout: Warm up and cool down 1 mile (2 km), 4 x 5 minutes at tempo pace with 90 sec recovery | Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 5 miles (8 km) | |
| Cross-training: 40-45 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at 5k pace with 200m jog | Distance run: 4 miles (7 km) | Rest | Threshold workout: Warm up and cool down 1 mile (2 km), 3 x 7 minutes at tempo pace with 90 sec recovery | Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 6 miles (10 km) | |
| Cross training: 40-45 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 1 x 1600m at 5k pace with 200m jog; 4 x 800m at 5k pace with 200m jog | Distance run: 4 miles (7 km) | Rest | Threshold workout: Warm up and cool down 1 mile (2 km), 2 x 10 minutes at tempo pace with 90 sec recovery | Rest or Easy run: 4-5 miles (7-8 km) | Long run: 7 miles (11 km) | |
| Cross-training: 45 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 4 x 800m at 5k pace with 200m jog, 4 x 400m at mile pace with 200m jog | Distance run: 4 miles (7 km) | Rest | Tempo run: Warm up and cool down 1 mile (2 km), 20 minutes at tempo pace | Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 6 miles (10 km) with the last 2 miles at goal half marathon pace | |
| Cross-training: 45 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at 5k pace with 200m jog | Distance run: 5 miles (8 km) | Rest | Tempo run: Warm up and cool down 1 mile (2 km), 25 minutes at tempo pace | Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 8 miles (12-13 km) | |
| Cross-training: 45 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 3-4 x 1,600m at 5k pace with 400m jog | Distance run: 5 miles (8 km) | Rest | Tempo run: Warm up and cool down 1 mile (2 km), 30 minutes at tempo pace | Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 9 miles (15 km) | |
| Cross- training: 45-60 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 5 x 1,200m at 5k pace with 200m jog | Distance run: 6 miles (10 km) | Rest | Tempo run: Warm up and cool down 1 mile (2 km), 35 minutes at tempo pace | Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 10 miles (16 km) | |
| Cross- training: 45-60 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6-8 x 600m at mile pace with 200m jog | Distance run: 7 miles (11 km) | Rest | Tempo run: Warm up and cool down 1 mile (2 km), 30 minutes at tempo pace | Rest or Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | 10k time trial or race | |
| Cross-training: 45-60 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 10 x 400m at mile pace with 200m jog | Distance run: 7 miles (11 km) | Rest | Tempo run: Warm up and cool down 1 mile (2 km), 40 minutes at tempo pace | Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 10 miles (16 km) | |
| Cross- training: 45-60 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 6 x 1,000m at 5k pace with 200m jog | Distance run: 8 miles (12-13 km) | Rest | Tempo run: Warm up and cool down 1 mile (2 km), 40 minutes at tempo pace | Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 12 miles (19 km) | |
| Cross- training: 45-60 minutes | Speed workout: Warm up and cool down 1-2 miles (2-3 km); 8 x 800m at 5k pace with 200m jog | Distance run: 7 miles (11 km) | Rest | Threshold workout: Warm up and cool down 1 mile (2 km), 2 x 10 minutes at tempo pace with 90 sec recovery | Easy run: 4-5 miles (7-8 km) and 4 x 75m strides | Long run: 7 miles (11 km) | |
| Cross-training: 30-40 minutes | Speed workout: Warm up and cool down 1 mile (2 km), 4 x 800m at goal half marathon pace with 200m jog | Easy run: 4-5 miles (7-8 km) | Rest | Shake out: 20 minutes and 4 x 75m strides | Half Marathon | Rest |
Remember to listen to your body! Even if your training plan says to go for a run or do a workout of some sort, take a rest day or cross-training day if you’re super sore, tired, feel sick, or have a concerning ache.
Remember to fuel well, stay hydrated, get plenty of rest, and believe in yourself. You can be a half marathon finisher!
Check out more half marathon training plans here.
