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
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.
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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!
