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12-Week Half-Marathon Training Plan

Half-marathon is a challenging race that not everyone knows how to build the process of training as desired and conquering it easily. A good training plan can be a big difference in performance. Go through this article and get the best half-marathon training plan ever.

Girl who won half marathon price

Things to know about the half-marathon training plan

The half marathon can be the perfect distance: 13.1 miles is long enough to make you feel super accomplished but short enough to wrap your brain (and schedule) around. And yes, you can finish one.

“Just about anyone can do a half marathon with the proper training,” says Mark Coogan, New Balance Boston Elite coach and former Olympic marathoner. “The key is preparing your body for the distance without overdoing it and causing injury.”

A lot of beginners end up falling on two ends of the training spectrum: They either commit to their half marathon training plan too much (ignoring their bodies and escalating an injury that could have been avoided) or they don’t commit enough (Coogan says you should be working out six days a week). But if you find that sweet spot, the finish line will be in sight before you know it. Follow our half marathon training advice and tips to get there in one victorious, badass piece.


See also: Marathon Clothing Ideas: What is Essential For Training?


How do I choose the right half-marathon training plan?

Now that you’ve chosen your half marathon, it’s time to settle on your training plan. A solid half marathon training plan should have these four things: cross-training days, a long run that’s at least 10 miles, a rest day immediately following your long run, and a taper.

“Cross-training allows you to work on your cardio without the constant pounding of running, long runs give you the confidence you need on race day, and rest days are crucial to recovery,” Coogan says. (More on the taper later.) Many training plans leave the cross-training decision up to you, but Coogan suggests swimming and cycling.

And there’s no need to worry about not hitting that 13.1 before the half marathon: “If you can run 10 miles, you can run 13 on race day,” Coogan says.

To help you get started, below are five of our most popular half-marathon training plans. If you are a more advanced runner or looking to break a specific time goal, check out our advanced and other half-marathon training plans here.


Detailed 12-week half-marathon training plan

WellTraining Training Plan

Goal: 21.1 km

Times: 12-week


Some tips

Choose the right accessories for your half-marathon: a pair of long-distance running shoes, socks, and sweat-wicking clothing. Wear the clothes and accessories you plan to use in the race on long days to see if you’re comfortable with them.

Although you can do some exercises on the machine, it’s best to do your long runs outdoors, in similar weather conditions as the race.

Also drink enough fluids, including sports drinks, on long-running days. If possible, find out what kind of electrolyte water the race will provide and practice using it.


Running a half marathon is not something that can be done one night, but requires careful preparation and practice. Try our 12-week half-marathon training plan and see how it affects your performance.


Read more:

6-Week, 5K Training Plan for Beginner

4-Week, 10K Training Plan