So, you’ve signed up for your first (or maybe second) half marathon – amazing! Now comes the real challenge… actually training for it. Sticking to a plan and staying consistent is key, but don’t worry, I’ve got you covered!
The sooner you start training, the better prepared you’ll be. When I tackled my first half marathon in 2022, I followed a 10-week plan. Before that, I could only run 3–5km, but I was so determined to see it through. Week by week, my fitness improved, and before I knew it, I’d crossed that finish line with a time I was pretty chuffed with!
Since then, I’ve learned a lot – what worked, what didn’t, and what I wish I’d done differently. So, make sure to check out my half marathon tips and must-have half marathon essentials to help you smash your own race day.
Ideally, you’d have 12 weeks to train, but life doesn’t always go to plan – and before you know it, race day is creeping up fast! Whether you’ve got 8, 10, 12, or even 16 weeks, I’ve got a free training plan for you – plus handy PDF downloads so you can screenshot them for your phone or print them out and slap them on your fridge for extra motivation.
You’ve got this! Lace up, start training, and let’s get you to that finish line!
Skip Ahead...
- How long is a Half Marathon?
- 3 Things You NEED to Know Before You Start Your Half Marathon Training
- Preview of Half Marathon Training Plans for Beginners: 8, 10, 12, or 16 Weeks
- 8-Week Half Marathon Training Plan PDF
- 10-Week Half Marathon Training Plan PDF
- 12-Week Half Marathon Training Plan PDF
- 16-Week Half Marathon Training Plan PDF
- A Quick Note on Safety
- Support 24Countries
- More Blog Posts You'll Love
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How Long is a Half Marathon?
Let’s start with the basics… A half marathon is 21km (or 13.1 miles) – pretty much exactly half the distance of a full marathon, which is 42km (or 26.2 miles). It’s that perfect sweet spot between a 10k and the full 26 miles, making it a great challenge without (hopefully) breaking you!
If it’s your first time running a half marathon, try not to stress too much about your time. It can take someone anywhere between 1 hour 30 minutes to 3 hours to complete a half marathon, depending on your fitness, age, gender, and a bunch of other factors. Just remember, it’s not about the clock, it’s about crossing that finish line!
3 Things You NEED to Know Before You Start Your Half Marathon Training
Okay, before you dive headfirst into training, here are three things I learned the hard way – and trust me, you’ll want to keep these in mind!
1. Start Slow
Don’t go all-in from the get-go. You need to ease into it! Gradually build up your fitness and distance. No one expects you to run a 15km right out of the gate, especially if you haven’t been running much lately. Take it slow, and your body will thank you.
2. Warm Up & Cool Down
I can’t stress this enough – always, ALWAYS warm up and cool down! These steps are crucial for reducing the risk of injury and helping your muscles and joints recover. There are some awesome warm-up and cool-down videos on YouTube that are specifically designed for runners, so no excuses!
3. Add Other Workouts to Boost Your Runs
Don’t just stick to running! Add in weight training and low-impact cardio like swimming or yoga. Weight training will build your muscles and boost endurance, while low-impact activities will improve your stamina without putting too much strain on your body. It’s the perfect combo to keep you strong and injury-free.
One of the best things about running? You can do it pretty much anywhere! Whether you're at home or travelling the world, all you really need is a good pair of trainers and you're good to go.
Preview of Half Marathon Training Plans for Beginners: 8, 10, 12, or 16 Weeks
Just so you know, these half-marathon training plans are all about building stamina to get you across that finish line, not focusing too much on speed. If you're chasing a specific finish time, these plans might not be the best fit for you!
Think of these plans as your personal roadmap. Feel free to tweak them to fit your schedule and needs. Move workouts around if you need to, but make sure you add in other exercises like weight training and low-impact cardio (hello, swimming or yoga!) to support your runs. And remember – rest days are crucial! You need at least one rest day a week to keep your body happy and to avoid injury.
The number of weeks for each training plan is listed above or next to the table in the images below.
8-Week Half Marathon Training Plan PDF
Now, 8 weeks might seem like a blink of an eye when you're prepping for a half marathon. But don’t panic – it’s intense but totally doable! For beginners, this plan will push you with four runs a week from the start, plus you’ll need to add in some extra workouts to boost your fitness. Ideally, you’ll want to already be running at least 5km (or 3.1 miles) before you start this plan.
This 8-week programme is all about gradually building your running distance each week, rather than focusing on speed. It’ll take you from running a comfy 5km to smashing the full 21km (or 13.1 miles) you need for race day.
Want to grab the 8-week Half Marathon Training Plan PDF (and yep, it’s completely free!)? You’ll find it just below.
I found printing out my training plan and ticking off each completed run super motivating when I was training for my own half marathon!
10-Week Half Marathon Training Plan PDF
This is the exact training plan I followed for my own half marathon, and it took me from running just 3-5km at the start to completing the full 21km in just 10 weeks!
This plan is all about gradually building up your running distance each week, but at a more comfortable pace than the 8-week plan. The focus isn’t on speeding up your runs – this is all about getting you to the finish line! Ideally, you should already be running 3-5km regularly before you start this plan.
Even though it’s 10 weeks, it’s still quite an intense plan with 4 runs a week, 2 days for additional training, and a well-deserved rest day from the start. Trust me, if you stick with it, you’ll see your fitness improve quickly, and by the end of it, you’ll be race-day-ready!
Want to grab the 10-Week Half Marathon Training Plan PDF? Just click the link below (it’s free!):
12-Week Half Marathon Training Plan PDF
If you've got 12 weeks until your race, then now's the perfect moment to kick things off! The 8-week and 10-week plans can be a bit intense and don’t leave much room for life to get in the way (or, you know, any pesky colds or injuries).
With 12 weeks, though, you’ve got a bit more breathing room. The plan starts off at a more relaxed pace, allowing you to gradually build up your running distance and still have time to adjust if life throws a curveball. Plus, if you're not a regular runner, this is definitely the plan for you! It begins with just 3 runs a week and 2 rest days for the first 4 weeks to help you ease into things and build up your fitness.
If you want to download the 12-Week Half Marathon Training Plan PDF, just click the link below:
16-Week Half Marathon Training Plan PDF
This 16-week training plan is perfect for new runners or those who haven't run in ages! It starts nice and slow, then gradually ramps up, giving your body plenty of time to adjust to the increased runs each week. Just a heads-up, though – this plan isn’t about speed. It’s all about building up your distance and stamina.
For the first 4 weeks, you’ll do 3 runs a week with 2 rest days to give your fitness a solid foundation. Then, for the next 4 weeks still stick to 3 runs, but with 2 weight-training days thrown in to boost your endurance. Finally, in the last 8 weeks, you’ll increase to 4 runs a week, really prepping you for the big day!
Grab your FREE 16-week Half Marathon Training Plan below:
My friend and I after we completed our first half marathon.
A Quick Note on Safety
These training plans are here to guide and inspire you, but please remember, I’m not a doctor or a certified coach – just someone who enjoys running! Always listen to your body, take breaks when needed, and if anything feels off, check with a medical professional. By following this plan, you agree that you’re doing so at your own risk. I can’t be held responsible for injuries, accidents, or any lost toenails! Train smart, stay safe, have fun, and happy running!
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