Our 16 Week Half Marathon Training Plan is exactly what you need to train for your first Half Marathon!
This plan is designed to get you to the finish line comfortably, and gives you 16 weeks to prepare.
16 Week Half Marathon Training Plan
Who Is It For?:
Running novices who don’t have much experience running distances, but can run three times per week. If you’re looking for a bulletproof plan to get you through your first half-marathon, then this is it!
16 weeks // 4 months.
The plan gently increases the mileage at a sustainable pace.
All of the runs should be done at a comfortable, sustainable, conversational pace; don’t worry about your pace or finishing time if this is your first half marathon effort.
Long runs on Sundays are there to increase your maximum mileage and time on your feet. The whole purpose of these is to run slowly – at a conversational pace – no faster. If you are struggling during these long runs, feel free to take walking breaks – no worries.
The plan includes one day or cross training and two rest days. The rest days are especially important for letting your body recover.
Feel free to download the plan and change it up to suit your schedule.
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.
The most comprehensive plan you will find
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!
I have registered but no running plan
Good tips on your site
Great plan for first time Marathon!
While preparing for my first marathon, Belgrade 2022., I followed this 16 week marathon training plan. With a 100% training plan done (did not skipped a single training day!), I was able to finish marathon in 4:05:00hrs. Would have even better time, but didn’t see pavement damage, and suffered from a light ankle injury. So, do all your workouts, keep your eyes on the road while racing, and you’ll get to the finish line with this training plan for sure.
Good overall plan, but should include non running days of weighted squats and lunges, anerobic exercises
This training plan was amazing! I started this plan 11 weeks in advance of the Boston Marathon hoping I would be able to find a bib, and I was accepted onto a charity team 8 weeks in advance. This was my first marathon, and the longest I ran before this was 13.1 miles. I followed this plan and was able to finish the Boston Marathon in 4:11:22, having had food poisoning the day before.
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 hundred of runners, refined and improved – and are free to download and customise to suit your needs!