12-Week Half Marathon Training Plan for Beginners
Running your first half marathon is exciting — but it can also feel overwhelming. With 13.1 miles ahead, a clear and realistic plan makes all the difference. This 12-week half marathon training plan is built for beginners who want to train smart, stay injury-free, and cross the finish line feeling strong.
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🗓️ Week-by-Week Overview
This plan assumes you can comfortably run or jog 2–3 miles now. You’ll train 4 days per week — 3 weekday runs and one longer run on the weekend.
| Week | Key Focus | Long Run Distance |
|---|---|---|
| 1 | Build consistency | 4 miles |
| 2 | Steady base | 5 miles |
| 3 | Endurance boost | 6 miles |
| 4 | Recovery & adaptation | 5 miles |
| 5 | Build strength | 7 miles |
| 6 | Confidence run | 8 miles |
| 7 | Step-back week | 6 miles |
| 8 | Longest run so far | 9 miles |
| 9 | Endurance & pace control | 10 miles |
| 10 | Peak mileage | 11 miles |
| 11 | Taper begins | 8 miles |
| 12 | Race week! | 13.1 miles race day |
🏃♀️ Weekly Schedule Template
Monday: Rest or cross-train (cycling, yoga, swimming)
Tuesday: Easy run – 3 to 5 miles
Wednesday: Rest or strength work (bodyweight or light weights)
Thursday: Speed or tempo run – short intervals or steady pace
Saturday: Long run – gradually increasing distance each week
Sunday: Rest or active recovery walk
💪 Strength & Mobility Matter
Strength training helps you run efficiently and avoid injury. Add two short sessions per week focusing on:
- Core stability (planks, side planks, bridges)
- Glutes and hips (lunges, squats)
- Calves and hamstrings (deadlifts, calf raises)
🛒 Recommended gear: Adjustable Dumbbells | Resistance Bands Set
🧘 Recovery & Nutrition
Recovery days are training days too. Prioritize:
- 7–8 hours of sleep
- Protein intake post-run
- Gentle stretching or foam rolling
🛒 Runner favorites: Foam Roller | Electrolyte Drink Mix
🕒 Race Week Tips
- Trust your taper. Don’t panic about running less.
- Plan your nutrition — eat familiar foods and hydrate.
- Lay out gear early: bib, shoes, socks, and energy gels.
- Start conservatively. It’s better to speed up later than burn out early.
🛒 Pre-race essentials: Running Belt | Energy Gels Pack
🏃♀️ Extra Tips for First-Time Half Marathoners
Training isn’t just about logging miles — it’s about preparing your body and mind for the challenge.
Here are a few ways to make your plan more effective and enjoyable:
- Fuel smart: Practice your race-day nutrition during long runs so your stomach adjusts ahead of time.
- Prioritize recovery: Stretch, foam roll, and get enough sleep. Your muscles build strength when you rest.
- Cross-train weekly: Cycling, swimming, or strength training improves endurance and prevents injury.
- Track progress: Use a running app or GPS watch to see your pace and distance improve over time.
- Stay consistent: Even if you miss a day, get back on schedule — steady progress beats perfection.
With consistency and patience, a half marathon goes from intimidating to achievable. Remember, finishing strong and healthy is the real victory.
🕹️ How to Use This Plan Effectively
Every runner’s life looks different — some days you’ll feel strong, others not so much. That’s normal. The key is to stay flexible while sticking to the big picture.
- Missed a run? Don’t double up — just move on to the next scheduled workout.
- Feeling sore? Swap a run for cycling or brisk walking; the fitness still counts.
- Tracking progress: Log your long-run distances and weekly totals — seeing progress builds motivation.
- Find your “why”: Whether it’s crossing the finish line, losing weight, or proving something to yourself, remind yourself why you started when motivation dips.
Consistency and patience are what get you across the finish line, not perfection.
Runner’s Insight: Every runner’s journey looks a little different. What matters most is consistency — not perfection. Pay attention to how your body feels after each workout and recovery day. Track small improvements like better sleep, fewer aches, or more energy during runs. These subtle signs show your plan and supplements are working. Remember, steady progress over weeks always beats any quick fix.
🏁 Final Thoughts
Finishing a half marathon is an incredible milestone — not just for your body, but your mindset. Remember: consistency beats perfection. Follow this 12-week plan, listen to your body, and you’ll cross that finish line with strength and pride.