12 week beginner half-marathon training plan

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12 week beginner half-marathon training plan
Distance Half-Marathon Level Beginner Weeks 12

For more expert training advice on running techniques click the links below:

Week 1

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    26 minutes

    1. Tempo session 10 minutes tempo with 2 to 3 minutes recovery. Repeat 2 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    45 minutes

    1. Steady run 45 minutes

Week 2

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    30 minutes

    1. Interval session 1 minute hard, 1 minute easy. Repeat 12 to 15 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    50 minutes

    1. Steady run 50 minutes

Week 3

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    20 minutes

    1. Tempo session 20 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    55 minutes

    1. Steady run 55 minutes

Week 4

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Recovery run 30 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60 minutes

    1. Steady run 60 minutes

Week 5

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    30 minutes

    1. Tempo session 5 minutes tempo, 1 minute easy. Repeat 5 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60 minutes

    1. Steady run 60 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Easy run 30 to 40 minutes
  3. Wed

    30 minutes

    1. Intervals session Run 2 minutes hard, 1 minute easy. Repeat 8 to 10 times.
  4. Thu

    30 minutes

    1. Cross-train 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    70 minutes

    1. Tempo run 70 minutes

Week 7

  1. Mon

    Rest

  2. Tue

    40-45 minutes

    1. Easy run 40 to 45 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    25 minutes

    1. Tempo run 25 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    80 minutes

    1. Steady run 80 minutes

Week 8

  1. Mon

    Rest

  2. Tue

    40-45 minutes

    1. Easy run 40 to 45 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    45 minutes

    1. Progression run 45 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60-75 minutes

    1. Easy run 60 to 75 minutes

Week 9

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Tempo session 30 minutes
  4. Thu

    30 minutes

    1. Cross-train 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Steady run 90 minutes

Week 10

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Interval session 3 minutes hard, 1 minute easy. Repeat 6 to 8 times.
  4. Thu

    30 minutes

    1. Tempo session 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Run 90 minutes with the last 20 minutes at tempo.

Week 11

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Cross-train 30 minutes
  4. Thu

    25 minutes

    1. Tempo session 25 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 12

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    Rest

  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Jog 20 minutes
  7. Sun

    Half-Marathon

    1. Half-Marathon Race Good luck!