Half Marathon Training Plans
Steve Carmichael·Last updated These free half marathon training plans have been field tested and proven by hundreds of RunBuzz runners. Whether you are training for your first 13.1 miles or looking to set a new PR, pick the plan below that matches your experience level.
All plans come with a strength or no-strength option. Days marked with an "S" are paired with one of our strength training routines. I highly recommend the strength option to help prevent injuries and reduce early muscle fatigue, especially as your mileage increases.
Beginner Half Marathon Plan
Beginner Half Marathon Training Plan
This plan is designed for runners whose primary goal is to complete their first half marathon, with time goals as a secondary priority. Before starting this plan, you should be able to run 3 miles continuously.
The plan builds your long run distance gradually over 16 weeks while keeping your weekly volume manageable. For beginners, focus on core strength and single-leg balance exercises when using the strength option.
Tip: Your long run should be done at an easy, conversational pace. If you cannot carry on a conversation while running, you are going too fast. Consider using heart rate training to stay in the right zone on your long run days.
Intermediate Half Marathon Plan
Intermediate Half Marathon Training Plan
This plan is for experienced runners who want to improve their half marathon race times. You should be able to run 4 miles before starting. The plan includes speed workouts and peaks at 12 miles for your longest run.
Prerequisite: You should have been running consistently (3 to 4 times per week) for a minimum of 6 to 12 months before attempting this plan. This base of consistent running prepares your body to handle the added intensity of speed work at higher mileage.
Advanced Half Marathon Plan
Advanced Half Marathon Training Plan
This plan is for runners who have completed the intermediate plan and want to further improve their half marathon performance. It features more aggressive speed sessions, longer tempo efforts, and higher overall training volume. You should have a strong base of consistent running before starting.
Which Half Marathon Plan is Right for You?
| Your Situation | Recommended Plan |
|---|---|
| First half marathon, can run 3 miles, goal is to finish | Beginner (16 weeks) |
| Can run 4 miles, running 6 to 12+ months, want to improve time | Intermediate (16 weeks) |
| Completed intermediate plan, chasing a PR | Advanced (16 weeks) |
Half Marathon Training Tips
Key point: The half marathon is an aerobic event. About 80% of your weekly training should be at an easy, conversational effort. Pushing too hard on easy days is the number one mistake I see with half marathon runners and it leads to fatigue, stalled progress, and injuries.
- Build your long run gradually. Increase your longest run by no more than 1 to 2 miles per week. Your long run should top out at 11 to 13 miles before race day.
- Practice your race day nutrition. At the half marathon distance, you will need to fuel during the race. Practice eating gels, chews, or other fuel during your long runs so your stomach adapts before race day.
- Do not skip recovery. Rest and recovery are when your body adapts to the training stimulus. Skipping rest days or running through fatigue is a fast path to injury.
- Taper before race day. Reduce your mileage by about 40 to 50% in the final 2 weeks before the race. You will feel rested and ready on race morning.
Want a Personalized Training Plan?
These free plans work well for many runners, but a personalized approach can make a significant difference at the half marathon distance. My 1:1 online coaching includes a fully customized training plan tailored to your schedule, pace goals, and fitness level, with ongoing adjustments as your training progresses.
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