Why 14 Weeks Is Ideal for Beginners
So, how long should a beginner train for a half marathon?
Fourteen weeks is the sweet spot. It gives you enough time to build endurance without rushing. It’s also long enough to include rest weeks and adjust if life gets in the way.
When I first trained a group of beginners, most of them had never run more than 5 km. By week 12, they were comfortably running 14 km and by race week, they felt ready. A little structure goes a long way.
With 14 weeks, you get the best of both worlds: progression and protection. The plan increases gradually so your muscles, joints, and lungs can keep up without overload. There’s also space built in for “off” days because we all have them. Maybe it’s bad weather, sore knees, or just a long work week. That’s okay. You have time to adjust and still stay on track.
This timeline also matches your body’s natural adaptation process. Endurance builds slowly. Trying to cram that into 6 or 8 weeks can lead to burnout or injury. But with 14 weeks, you’ll feel steady progress and that’s what builds confidence.
What Makes This Plan Beginner-Friendly
This is a realistic half marathon training plan for beginners, meaning it:
- Starts with shorter runs (3–4 km)
- Gradually builds to a long run of 18 km
- Includes rest and recovery to prevent injury
- Has optional cross-training (cycling, walking, swimming)
- Keeps pace slow and steady. Talk pace is the goal
It also supports runners of all sizes and ages. If you’re wondering how to train for a half marathon with no experience, this plan is exactly what you need.
What makes it friendly is the flexibility. You’re never required to hit perfect numbers or exact paces. If a 6 km run turns into a 4.5 km jog-walk, that’s still a win. This plan meets you where you are and walks (or jogs) with you to where you want to go.
We’ve also removed pressure. There are no speed workouts or tempo runs. The focus is purely on building aerobic capacity. The ability to run longer, not faster. And that’s what helps beginners finish strong without feeling crushed.
What If You’re Slow or Need Walk Breaks?
Half marathon training for slow runners is all about time on feet, not speed.
You can absolutely use walk/run intervals. In fact, many first-timers do. As long as you keep moving forward, you’re training.
One runner I worked with walked every third kilometer and still finished her first half marathon in under 4 hours with energy left to smile at the finish.
Walking isn’t cheating. It’s smart pacing. In fact, the famous Jeff Galloway method is built entirely on strategic walk breaks, and thousands have used it to run 21.1 km comfortably. It reduces fatigue, prevents injury, and gives your heart rate time to recover.
So if you need to walk, plan it in. Try running for 4 minutes and walking for 1. Or run until the next tree or lamppost, then walk for 30 seconds. You’ll be amazed at how far you can go when you give yourself permission to pause.
Slow is still forward. And forward gets you to the finish line.
How Far Do I Need to Run in Training?
People often ask, how many miles (or kilometers) to run before a half marathon?
With this plan, your longest run will be 18 km. That’s enough to prepare you physically and mentally for race day, especially when combined with weekly runs and taper weeks.
You don’t need to run the full 21.1 km in training. The excitement on race day and a proper taper will carry you through those last few kilometers.
In fact, most beginner plans stop at 16–18 km, and runners still do great. Why? Because your body adapts to sustained effort. If you’ve already done 18 km on tired legs, the final 3 km will feel familiar. Especially with race-day adrenaline and crowd energy.
Not everyone trains for the same finish time either. If you’re curious what a good result looks like for your ability level, check out our guide on what’s a respectable time for a half marathon. It breaks down average times by experience, age, and goal.
That said, make sure you’re also doing consistent midweek runs. The long run is important, but total weekly volume matters too. Even 3–4 km runs build the aerobic base that keeps you going on race day.
14 Week Beginner Half Marathon Training Plan Layout
Each week includes:
- 3–4 running days (easy runs and a long run)
- 1 optional cross-training day (bike, swim, yoga)
- 1–2 rest days
- Gradual increases in long run distance
- A step-back week every 4 weeks to recover
All runs should feel easy and conversational. If you’re out of breath, slow down. This plan focuses on building endurance, not speed.
Here’s how your week might look:
- Tuesday: Easy run (short distance)
- Wednesday: Optional cross-training or walk
- Thursday: Easy run (medium distance)
- Saturday: Easy run
- Sunday: Long run (gradually increasing)
This rhythm builds mileage without burnout. The midweek runs build durability, while the Sunday long run prepares you mentally and physically for race day.
Don’t worry if life gets busy. If you need to skip a run, let it be a midweek session. Never the long run if you can. That one’s your cornerstone.
Your Free 14 Week Beginner Half Marathon Training Plan
Below is your complete 14-week beginner half marathon training plan, designed to gradually build endurance, improve confidence, and help you cross the finish line strong. Each week includes detailed sessions with a balance of running, recovery, and optional cross-training.
Plan Overview:
- Runs/Week: 4
- Cross-Training (XT): Optional once/week (bike, swim, walk, strength)
- Rest Days: 1–2 per week
- Pace: Easy/comfortable (talk test pace)
Run Types:
- ER = Easy Run
- LR = Long Run
- XT = Cross-Training (non-impact activity)
| Week | Tuesday | Wednesday | Thursday | Saturday | Sunday (Long Run) | Total (km) |
|---|---|---|---|---|---|---|
| Week 1 | ER 3 km | XT 30 min | ER 3 km | ER 4 km | LR 5 km | 15 |
| Week 2 | ER 4 km | XT 30–40 min | ER 4 km | ER 5 km | LR 6.5 km | 19.5 |
| Week 3 | ER 4.5 km | XT or strength 30 min | ER 5 km | ER 5.5 km | LR 8 km | 23 |
| Week 4 | ER 3.5 km | XT easy | ER 4.5 km | ER 4 km | LR 6 km | 18 |
| Week 5 | ER 5 km | XT 30–40 min | ER 5.5 km | ER 5 km | LR 9.5 km | 25 |
| Week 6 | ER 5.5 km | XT or strength | ER 6 km | ER 6 km | LR 10.5 km | 28 |
| Week 7 | ER 6 km | XT 45 min | ER 6.5 km | ER 5 km | LR 12 km | 29.5 |
| Week 8 | ER 4.5 km | XT or walk | ER 5 km | ER 4.5 km | LR 8 km | 22 |
| Week 9 | ER 6.5 km | XT or easy strength | ER 6.5 km | ER 5.5 km | LR 13.5 km | 32 |
| Week 10 | ER 6.5 km | XT or yoga | ER 7 km | ER 6.5 km | LR 15 km | 35 |
| Week 11 | ER 6.5 km | XT or light run | ER 7 km | ER 7.5 km | LR 18 km | 39 |
| Week 12 | ER 5 km | XT or rest | ER 6 km | ER 4 km | LR 12 km | 27 |
| Week 13 | ER 4.5 km | XT or walk | ER 5 km | ER 4 km | LR 8.5 km | 22 |
| Week 14 | ER 3–4 km | Rest or walk | ER 3 km | Shakeout 10–15 min | Race Day – 21.1 km | 28–30 |
Use this plan as your weekly roadmap. Remember, flexibility is key. If you miss a day, don’t panic. Stay consistent, listen to your body, and trust the process.
Want a copy of the plan to take with you? We’ve created a printable PDF version so you can easily follow the schedule week by week. No matter where your training takes you.
What to Eat During Training
What to eat during half marathon training depends on the timing and intensity of your runs:
- Before runs: banana, toast with peanut butter, or a small smoothie
- During long runs: electrolyte drink, sports gel, or even jelly beans
- After runs: protein (eggs, yogurt), and some carbs (fruit, toast)
Test what works for your stomach. Never try something new on race day.
Nutrition is more than just what you eat on long run days. You’ll want to build consistent habits during the week too. Focus on meals that include complex carbs (like brown rice or oats), lean protein, and healthy fats. These help you recover and prepare for your next session.
A good rule: if your run is under 60 minutes, you probably don’t need mid-run fuel. But once you hit 75+ minutes, bring something small to keep your energy up.
Hydration is part of nutrition too. Drink water consistently throughout the day, not just during runs.
Curious about how to fuel the night before race day? Read our guide on what to eat the night before a half marathon for race-friendly meal ideas and tips to avoid stomach issues.
How to Stay Injury-Free
How to prevent injury during half marathon training comes down to three things:
- Don’t do too much too soon
- Warm up with dynamic stretches before every run
- Listen to pain signals – sharp pain means stop and rest
One of my runners once ignored foot pain until it became a stress fracture. A two-day break might’ve saved her six weeks on the sidelines.
Injury prevention starts with pacing. Go slow. Most running injuries come from going too fast, too often. Easy runs are your secret weapon.
Also: wear the right shoes. Go to a running store for a proper fitting. The wrong footwear can cause knee, hip, or back issues over time.
Add strength exercises once or twice a week. Squats, glute bridges, and core work are enough to make a big difference. Strong muscles support your joints and improve running form.
Recovery matters too. Take your rest days seriously. That’s when you grow stronger.
Hydration Tips for Beginner Runners
Don’t underestimate hydration. Hydration tips for beginner runners include:
- Drink water throughout the day, not just before a run
- Carry water for any run over 60 minutes
- Add electrolytes after sweaty sessions
A dry mouth or dark urine are red flags. Start sipping early, even in cooler temps.
You don’t need fancy sports drinks all the time. For most runners, plain water plus a pinch of salt and a splash of juice works great. But when your runs get longer (75+ minutes), electrolyte drinks or tablets can help replace lost sodium and potassium.
One great test: weigh yourself before and after a long run. If you lose more than 2% of your body weight, you’re under-hydrating.
Don’t forget about hydration the day before your long runs, too. What you drink 24 hours ahead matters just as much as what you drink during.
Common Beginner Questions
Can I walk during the race?
What shoes are best for half marathon beginners?
Is 14 weeks enough time to train?
Can I train while overweight or over 40?
What if I miss a week?
Let’s Turn This Plan Into Progress
Reaching the end of this guide means you’ve already taken the first and often hardest step: committing to something new.
Training for a half marathon isn’t just about running. It’s about showing up on tough days, believing in your progress, and learning to trust your body. You’ve read the plan. You’ve imagined the distance. And now, you’re ready to turn that plan into action.
You might still feel nervous. That’s normal. Even experienced runners question themselves before a race. But here’s the truth: if you follow this plan, listen to your body, and stay consistent, you will cross that finish line.
There will be days when your legs feel heavy or your motivation dips. But there will also be days when the run feels effortless, the sunrise is perfect, and you surprise yourself with what your body can do. Hold on to those moments — they’re why this journey is worth it.
Remember:
You don’t have to be fast to be a runner.
You don’t have to be perfect to finish strong.
And you don’t have to do it alone. There’s a global community of runners cheering you on.
So print out the plan. Put your first run on the calendar. Tell a friend. Buy yourself a fresh pair of socks or a new playlist. And get going.
You’ve got this. And 14 weeks from now, you’ll prove it to yourself.
Ready to commit? If you’d like a more specific, easy-to-follow schedule, grab our full Half Marathon Running Training Plan. Designed by real coaches and perfect for beginners.
