Beginner 12 Week Half Marathon Training Plan

Beginner 12 Week Half Marathon Training Plan 1

Our 12 Week Half Marathon Training Plan for beginners is a great plan for runners who have some short-distance experience, or perhaps are a little rusty and need to blow off the cobwebs prior to their half marathon!

It is a compressed version of our 16 week half marathon plan, and also includes the option of switching out a training run for a tempo run.

Tempo runs are great for runners with a specific finishing time in mind; they help you to train towards that time.

Beginner 12 Week Half Marathon Training Plan 2

Beginner – 12 Week Half Marathon Training Plan

Who is it for?: 

Runners with some experience looking to rock a solid half marathon!   

How Long?: 

12 weeks // 3 months. This is an abridged version of the 16 week plan; if you’re confident that you can handle the faster mileage increases, this is the plan for you.

It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage.   The plan includes one cross-training day per week and two rest days. 

Not convinced this is the plan for you?

Check out our other half marathon training plans!

How Many Days Per Week?:

The training plan features 5 days of training per week; 4 days of running and 1 day of cross training.

Training Runs

These are your classic training runs; do them in the mornings or after work, at a comfortable, sustainable pace.  

These runs help add mileage to your training week and get your body used to running far!

Cross Training

Each week includes a cross training day; although these aren’t mandatory, I highly recommend them.

Why?

Cross training is meant to work on your cardiovascular health and strength some of the muscles weakened through running.

Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!

Related: What To Wear To Yoga Class

Long Runs

You should be factoring in one long, slow run every weekend.  These runs are all about increasing your endurance gradually.

Remember to take it easy during them, don’t push things, and don’t worry about walking breaks – it’s all about building up that time on your feet.

Download The Training Plan Here

Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.  

Beginner 12 Week Half Marathon Training Plan 3

The most comprehensive plan you will find

Rated 5.0 out of 5
October 28, 2019 7:05 pm

I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!

Rob McCaw

The Perfect Plan!

Rated 5.0 out of 5
June 6, 2023 5:59 am

Easy to follow plan. I recently ran my 5th Half Marathon. I managed to do a sub 1.45 beating my previous best by 4 minutes. I shall be following the marathon plan later in the year as I prepare for my first 42k!

Paul

Remember that speed is not important for this training plan – more important is your ability to keep running the distances necessary.

Rated 5.0 out of 5
May 18, 2023 1:51 am

The information is helpful.

Ning

10 / 10 - Got my through my race!

Rated 5.0 out of 5
January 17, 2023 4:51 am

Great plan

Jon

This plan hit so well!

Rated 4.0 out of 5
December 28, 2022 6:12 am

Well, I have been marathoning for almost 15 years and wanted to test something new out. I tried this plan because it looked completely different than any training method before. It didn’t make sense how the running peaked, and I got to the start line exhausted and sick, clearly under rested. The marathon had actually gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. Had to quit the race and was upset with this training plan. However, free IS free. 6/10. Would not recommend

Sven

Beginner 12 Week Half Marathon Training Plan 4
Beginner 12 Week Half Marathon Training Plan 5

Proven Training Plans by a UESCA-Certified Running Coach 

Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.

Thomas is also a podium-finishing ultra-marathon runner and has dozens of marathons under his belt.

Each training plan has been road-tested by hundreds of runners, refined and improved, and is free to download and customize to suit your needs!