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Beginner Half Marathon Training Plan
A 10 to 12 week plan for your first half marathon, with every run’s pace worked out from your goal time. It builds slowly with one long run a week, makes every fourth week easier and tapers before race day. It assumes you can already run about 30 minutes (around 5 km) without stopping.
- Easy and long runs7:01–8:21 /km
- Goal race pace6:24 /km
- Threshold (tempo)6:08–6:25 /km
| Week | Run 1 | Run 2 | Run 3 | Run 4 | Total |
|---|---|---|---|---|---|
| 1Build | Long 5 km7:01–8:21 | Easy 3 km7:01–8:21 | Easy 3 km7:01–8:21 | Easy 3 km7:01–8:21 | 14 km |
| 2Build | Long 7 km7:01–8:21 | Easy 4 km7:01–8:21 | Easy 3 km7:01–8:21 | Easy 3 km7:01–8:21 | 17 km |
| 3Build | Long 9 km7:01–8:21 | Tempo 4 kmincl. 1 km at 6:08–6:25 | Easy 4 km7:01–8:21 | Easy 3 km7:01–8:21 | 20 km |
| 4Easier week | Long 6 km7:01–8:21 | Easy 3 km7:01–8:21 | Easy 3 km7:01–8:21 | Easy 3 km7:01–8:21 | 15 km |
| 5Build | Long 11 km7:01–8:21 | Tempo 5 kmincl. 2 km at 6:08–6:25 | Easy 4 km7:01–8:21 | Easy 3 km7:01–8:21 | 23 km |
| 6Build | Long 12 km7:01–8:21 | Tempo 5 kmincl. 2 km at 6:08–6:25 | Easy 5 km7:01–8:21 | Easy 4 km7:01–8:21 | 26 km |
| 7Build | Long 14 km7:01–8:21 | Tempo 6 kmincl. 3 km at 6:08–6:25 | Easy 6 km7:01–8:21 | Easy 4 km7:01–8:21 | 30 km |
| 8Easier week | Long 10 km7:01–8:21 | Easy 5 km7:01–8:21 | Easy 4 km7:01–8:21 | Easy 3 km7:01–8:21 | 22 km |
| 9Build | Long 16 km7:01–8:21 | Tempo 7 kmincl. 4 km at 6:08–6:25 | Easy 6 km7:01–8:21 | Easy 5 km7:01–8:21 | 34 km |
| 10Build | Long 18 km7:01–8:21 | Tempo 7 kmincl. 4 km at 6:08–6:25 | Easy 7 km7:01–8:21 | Easy 5 km7:01–8:21 | 37 km |
| 11Taper | Long 11 km7:01–8:21 | Tempo 5 kmincl. 2 km at 6:08–6:25 | Easy 4 km7:01–8:21 | Easy 3 km7:01–8:21 | 23 km |
| 12Race week | Easy 5 km7:01–8:21 | Easy 4 km7:01–8:21 | Easy 3 km7:01–8:21 | RACE halfGoal pace 6:24 | 33 km |
How the plan works
- One long run a week at easy pace. It grows from 5 km to 18 km.
- Every fourth week is easier, so your body can catch up.
- Tempo runs once a week after the first two weeks.
- Taper: the last 2 weeks get shorter so you start the race fresh.
- Put a rest day or a very easy day after the long run and after the harder run.
Worked example
Goal 2:15:00, 12 weeks, 4 runs a week: the biggest week is 37 km, the longest run is 18 km, and easy runs are at 7:01–8:21 per km (11:18–13:27 per mile). Not sure your goal is realistic? Check it with the race time predictor.
Questions and answers
Who is this plan for?
Runners who can already run about 30 minutes (around 5 km) without stopping. If you cannot yet, start with a few weeks of run-walk until 30 minutes feels easy.
How are the paces set?
From your goal time with the Daniels and Gilbert VDOT equations. Easy runs use 59–74 % of that VDOT, tempo runs 83–88 % (threshold). A 2:15:00 goal gives easy runs at 7:01–8:21 per km.
What if I miss a week?
Do not try to catch up. Repeat the last week you finished comfortably, then carry on.
How long is the longest run?
18 km (11 miles), two weeks before race day. After that the plan tapers so you start the race fresh.
Can I run more days a week?
Choose 3, 4 or 5 runs. The extra runs are short and easy. Rest days matter as much as runs.
Sources
- Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners. Appendices A and B describe the method behind the tables.
- Daniels, J. Daniels’ Running Formula. Human Kinetics (training intensities as a percentage of VO2max).