How to Train for a Half Marathon as a Beginner
Starting your first half marathon journey can feel overwhelming. You might wonder how many miles to run each week, how fast you should go, or if you’re even capable of crossing the finish line. The truth is, anyone willing to put in steady effort can get there.
If you’re brand new to running, give yourself around 24 weeks to train for a half marathon. This allows your body to adapt gradually, reducing the risk of injury. A 12-week half marathon training plan for beginners is better suited for people who are already running regularly. Maybe 2–3 times a week for at least a few months.
In the early weeks, your runs should be easy, conversational efforts. Don’t worry about pace yet. Focus on building consistency. I once coached a beginner who had never run more than 5 kilometers. By sticking to a simple plan of three runs a week plus cross-training, she built her confidence step by step. On race day, she not only finished but felt strong in the final miles.
A straightforward, easy half marathon training plan with strength workouts works best for most first-timers. Running builds endurance, but strength work keeps you resilient. Squats, lunges, and planks are enough to get started. Even two short strength sessions a week can make a huge difference.
You may also wonder how many miles per week you need. Most beginners thrive on 15–25 miles weekly once they’re into the flow. If you’re busy, remember that training for a half marathon when working full time is totally possible. Three key runs each week (a short run, a mid-distance run, and a longer weekend run) cover the basics.
Here’s what your focus should be:
- Keep your easy runs truly easy.
- Make your long run a weekly priority.
- Add short strength sessions twice a week.
- Don’t stress about pace until later.
By following this approach, you’ll build a strong base without burnout and arrive at the start line confident.
Preparing for 13.1 miles takes more than just running longer each week. You need the right mix of mileage, long runs, and strength work. Our Running Training Plans are designed to guide beginners and experienced runners through a structured, step-by-step approach so you can reach race day feeling confident and ready.
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View Half Marathon Plans →How Many Miles Per Week Should You Train for a Half Marathon?
One of the most common questions runners ask is how much weekly mileage they need to train for 13.1 miles (21.1 km). The answer depends on your experience, fitness, and goals. But there are clear guidelines you can follow to stay on track without doing too much.
For complete beginners, building up gradually is key. In the first few months, focus on reaching 15–20 miles (24–32 km) per week. Once you’re comfortable there, you can increase toward 25–30 miles (40–48 km). This amount gives you enough endurance to handle race day without overwhelming your body. If you already run regularly, you may safely peak closer to 35 miles (56 km) per week during training.
I had an athlete who was balancing a demanding job and family life. She asked if training for a half marathon when working full time was even realistic. The solution was a flexible plan with three quality runs each week, supported by strength and cross-training. She peaked at just under 25 miles (40 km) weekly and still finished strong with a smile on her face.
So, what’s the magic number? Think of it in ranges:
- 15–20 miles (24–32 km) per week: Great for new runners, especially those doing their first race.
- 20–30 miles (32–48 km) per week: A solid middle ground for most recreational runners aiming to finish comfortably.
- 30–35 miles (48–56 km) per week: Best for experienced runners chasing personal bests or faster times.
The most important piece is not just mileage but consistency. Running a steady number of miles each week matters more than hitting one big number. To keep your body healthy, follow the “10% rule”. Don’t increase mileage by more than 10% from week to week.
Remember, your weekly mileage is the foundation of endurance. Combine it with the best long run workouts for half marathon training, and you’ll be ready to handle the distance with confidence.
Best Long Run Workouts for Half Marathon Training
The long run is the backbone of half marathon training. It’s where you build the endurance to cover 13.1 miles (21.1 km) without hitting the dreaded wall. The goal isn’t just distance, it’s also about teaching your body and mind to handle time on your feet.
If you’re following a 12-week half marathon training plan for beginners, your long run might start around 5–6 miles (8–10 km) and gradually build toward 10–12 miles (16–19 km). For true beginners with a 24-week plan, you’ll begin shorter and progress more slowly, giving your body time to adapt safely.
Not all long runs should look the same. Mixing in variety helps prevent boredom and trains different energy systems. Here are some of the best long run workouts for half marathon training that I use with athletes:
- Steady Long Run: Run at an easy, conversational pace. Builds aerobic endurance without excess fatigue.
- Progression Long Run: Start easy, finish the last 2–3 miles (3–5 km) a little faster. Teaches pacing and finishing strong.
- Fast-Finish Long Run: Run the final 3–4 miles (5–6 km) at your goal half marathon pace. Builds race-day confidence.
- Run/Walk Long Run: Perfect for beginners. Alternate running for 5–10 minutes with 1–2 minutes of walking. Extends endurance safely.
One of my athletes preparing for her first race often dreaded long runs. We started with run/walk sessions, gradually extending them each week. By race day, she ran the final 18 km of her long run without a single walk break. A huge confidence boost that carried her to the finish line.
Schedule your long runs once a week, usually on weekends. Keep them 20–30% of your total weekly mileage. With consistent long runs, you’ll build both the physical stamina and mental toughness to finish your half marathon strong.
How to Avoid Injury During Half Marathon Training?
Injuries are one of the biggest obstacles for runners, especially when preparing for 13.1 miles (21.1 km). The good news is that most setbacks can be avoided with smart training choices. A balanced plan combines running, strength work, and rest. Not just endless miles.
One key is gradual progress. Many runners get hurt when they ramp up mileage too quickly. Stick to the “10% rule”: don’t increase your weekly mileage by more than 10%. This steady approach helps your muscles, joints, and tendons adapt without overload. It’s especially important for beginners on a 24-week half marathon training plan, since the body needs extra time to adjust.
Strength training is another overlooked piece. Adding the strength exercises for half your marathon training (like squats, lunges, bridges, and planks) builds stability and prevents overuse injuries. Even two 20-minute sessions per week can make you stronger and more resilient.
Cross-training also keeps you balanced. Cycling, swimming, or rowing can replace an easy run while giving your legs a break from impact. That’s why a half marathon training plan with cross-training days is a smart choice for busy runners. It helps maintain fitness while lowering injury risk.
I once coached a runner who pushed too hard, too soon. She skipped rest days and ignored small aches. Within weeks, shin splints forced her to stop training. After we rebuilt her plan with strength work, rest, and a slower mileage increase, she made it to the start line pain-free and finished with energy to spare.
Here are some simple habits to reduce injury risk:
- Warm up with dynamic stretches before each run.
- Cool down with easy jogging and light stretching.
- Wear shoes suited to your foot type and gait.
- Listen to your body — rest if pain persists.
Training smart isn’t about doing more, it’s about doing what keeps you consistent. With the right balance, you’ll avoid setbacks and enjoy the entire journey to race day.
Best Strength Exercises for Half Marathon Training
Running builds endurance, but strength training makes you durable. Without it, many runners struggle with overuse injuries or fatigue late in races. Adding even a few short sessions each week can transform your performance and keep you healthy.
The best strength exercises for half marathon training don’t require fancy equipment. Bodyweight moves are enough to target the muscles that support efficient running form. When you train these areas, every stride feels smoother and more powerful.
Focus on exercises that build your core, hips, and legs. These are the muscles that stabilize your body with each step. Here are some essentials to include in an easy half marathon training plan with strength workouts:
- Squats: Strengthen quads, glutes, and hamstrings for uphill power and downhill control.
- Lunges: Improve balance and single-leg strength, mimicking the demands of running.
- Bridges: Target the glutes, which play a key role in injury prevention.
- Planks: Build core stability, helping you hold form late in long runs.
- Side Leg Raises: Strengthen hips and protect against IT band issues.
Each of these movements directly supports your running mechanics. Strong glutes keep your hips from collapsing, while a strong core helps you maintain upright posture when fatigue sets in. Stability in the hips and legs also reduces the stress on knees and ankles, lowering the risk of injuries like shin splints and runner’s knee.
Strength work doesn’t need to take hours. Just 20–30 minutes, twice a week, is enough. You can even slot it in on easy running days or after shorter sessions. Pairing strength with a half marathon training plan with cross-training days creates balance, helping you recover faster and train consistently.
When you commit to strength training, you don’t just build muscles, you build resilience. That’s the key to staying injury-free and finishing your half marathon with strength left in the tank.
Crafting your own race plan can feel overwhelming. That’s why our Half Marathon Running Training Plan delivers a clear, customized roadmap—whether you’re eyeing your first 21.1 km or chasing a personal best.
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Training for a Half Marathon When Working Full Time
One of the biggest challenges runners face is fitting training around work and family life. A half marathon may seem out of reach when your schedule feels packed, but with the right approach, it’s completely doable. The key is making every session count.
A common mistake is thinking you need to run six days a week. In reality, most busy runners can succeed with three to four quality runs. A simple framework looks like this:
- Short Run (20–30 minutes): Focus on easy mileage or light intervals before or after work.
- Mid-Week Run (45–60 minutes): Steady pace or tempo effort to build strength and stamina.
- Long Run (60–120 minutes): Done on the weekend, this is the most important workout of the week.
- Optional Cross-Training: Cycling, swimming, or rowing can replace an easy run when time is limited.
Combining this structure with strength workouts keeps you efficient and balanced. Even if you’re limited to 20–25 miles (32–40 km) per week, consistency is what makes the difference.
Another strategy is to plan runs around your lifestyle. Early morning sessions often work best for busy professionals. By training before the day gets hectic, you’re less likely to skip. Lunchtime runs or post-work jogs are also effective if mornings aren’t realistic.
If travel or late nights interfere, flexibility is essential. Swapping a midweek run for a cross-training session still builds endurance while giving your body variety. Many athletes I’ve coached while they managed demanding jobs found that three solid runs per week were more sustainable than trying to cram in too much.
Remember, training for a half marathon when working full time is about quality, not quantity. With a smart plan, you’ll find balance, avoid burnout, and head into race day prepared. No matter how busy life gets.
How to Build Endurance for a Half Marathon in 16 Weeks
Endurance is what makes the difference between finishing your half marathon comfortably and struggling through the final miles. Building it doesn’t happen overnight, it requires patience, smart progression, and consistency. A structured 16-week half marathon training plan is long enough to gradually improve your stamina without overloading your body.
In the first four weeks, the goal is simply to establish routine. Run three to four times a week at an easy pace, keeping most runs between 2–5 miles (3–8 km). This sets the foundation for more challenging sessions later. Cross-training, such as cycling or swimming, can replace one easy run each week to keep your legs fresh.
Weeks five to eight introduce longer runs. Increase your weekend long run by one mile (1.5 km) every week until you reach 8–10 miles (13–16 km). Keep these runs slow. The purpose is to spend more time on your feet, not to push pace. Pair them with steady midweek runs to reinforce endurance.
In weeks nine to twelve, layer in quality. Add tempo runs, where you run at a comfortably hard pace for 15–25 minutes. These sessions improve your ability to sustain effort, making race pace feel easier. Long runs should progress toward 11–12 miles (17–19 km), with some runs finishing at half marathon pace.
The final four weeks focus on sharpening and recovery. Long runs reach their peak at 12–13 miles (19–21 km). Two weeks before race day, begin tapering by reducing mileage by 20–30% each week. This allows your body to store energy while maintaining sharpness.
Throughout the plan, remember that rest is just as important as training. Sleep, nutrition, and easy days are what make your endurance gains stick. By committing to this structure, you’ll steadily build endurance for a half marathon in 16 weeks and arrive on race day ready to perform.
Not every runner needs 16–24 weeks to prepare. If you’re already running regularly and looking for a faster build-up, you might find value in a focused plan. Check out our 7 Weeks to Half Marathon Training Plan for a structured, time-efficient approach to race prep.
16-Week Half Marathon Training Plan
This sample 16-week half marathon training plan is designed for runners who can already run at least 3 miles (5 km) comfortably. It gradually increases mileage, long runs, and intensity, while balancing recovery and cross-training. Adjust paces to your fitness level, and remember that consistency matters more than perfection.
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| Week | Total Weekly Mileage (Miles / KM) | Key Runs | Long Run | Focus |
|---|---|---|---|---|
| 1 | 12–15 mi (19–24 km) | 3 runs + 1 cross-training | 4 mi (6 km) | Build routine, easy effort |
| 2 | 14–17 mi (22–27 km) | 3 runs + strength | 5 mi (8 km) | Consistency, form |
| 3 | 16–19 mi (26–30 km) | 4 runs (include strides) | 6 mi (10 km) | Steady mileage |
| 4 | 14–17 mi (22–27 km) | Reduced load | 5 mi (8 km) | Recovery week |
| 5 | 18–22 mi (29–35 km) | 4 runs (tempo intro) | 7 mi (11 km) | Build stamina |
| 6 | 20–24 mi (32–39 km) | 4 runs + strength | 8 mi (13 km) | Endurance |
| 7 | 21–25 mi (34–40 km) | Tempo + midweek steady | 9 mi (14 km) | Pacing practice |
| 8 | 17–20 mi (27–32 km) | Reduced load | 7 mi (11 km) | Recovery week |
| 9 | 22–26 mi (35–42 km) | Tempo + intervals | 10 mi (16 km) | Endurance + speed |
| 10 | 23–28 mi (37–45 km) | Intervals + steady | 11 mi (18 km) | Strength & pacing |
| 11 | 24–30 mi (38–48 km) | Tempo + steady midweek | 12 mi (19 km) | Peak endurance |
| 12 | 18–22 mi (29–35 km) | Reduced load | 8 mi (13 km) | Recovery week |
| 13 | 26–32 mi (42–51 km) | Intervals + tempo | 12 mi (19 km) | Peak training |
| 14 | 27–33 mi (43–53 km) | Tempo + long run finish at race pace | 13 mi (21 km) | Race simulation |
| 15 | 18–22 mi (29–35 km) | Reduced volume, maintain intensity | 8 mi (13 km) | Taper begins |
| 16 | 12–15 mi (19–24 km) | 2 easy runs, light strides | Race Day: 13.1 mi (21.1 km) | Fresh, confident, ready |
Common Mistakes to Avoid in Half Marathon Training
Training for a half marathon is exciting, but it’s also easy to make errors that derail progress. Many runners either overdo it or miss key elements that support long-term success. Knowing the common pitfalls helps you train smarter and stay healthy.
The first mistake is doing too much, too soon. Jumping from minimal running to 30 miles (48 km) a week is a recipe for injury. Instead, build gradually. Whether you’re following a half marathon training plan for beginners or a harder program, progression should be steady. Aim for no more than a 10% increase in weekly mileage.
Another issue is ignoring recovery. Rest days may feel unproductive, but they’re when your muscles adapt and grow stronger. Skipping recovery leads to fatigue and increases the risk of setbacks like shin splints or stress fractures. Make recovery an active part of your plan with stretching, mobility, and easy cross-training.
Many runners also underestimate strength work. Neglecting the strength exercises for half marathon training can leave you vulnerable to injury and fatigue. Just two short sessions per week can significantly improve performance and durability.
Working on form to stay strong through 21 km? Check out our Best Running Form for Long-Distance Success guide for tips that’ll keep you efficient and injury-free on your half marathon journey.
Pacing errors are also common. Beginners often run every session at the same speed, leaving them tired but not fitter. Training should include easy runs, steady midweek mileage, and targeted workouts like tempos or intervals. Variety builds different energy systems and prepares you for race demands.
Curious how to hold a strong pace without burning out? Don’t miss our Guide to Hitting a 1:45 Half Marathon Pace for pro pacing tips and strategies.
Here are a few mistakes to watch out for:
- Skipping long runs. They’re essential for endurance.
- Neglecting nutrition and hydration during training.
- Wearing old or improper running shoes.
- Forgetting to taper in the final weeks before race day.
Avoiding these mistakes doesn’t require perfection. It simply means listening to your body, following a balanced plan, and making small adjustments along the way. With smart choices, you’ll maximize your training and show up on race day ready to run your best.
If you’d prefer step-by-step guidance over self-paced plans, our Running Coaching brings you one-on-one support to fine-tune your half marathon training—whatever your starting point or pace.
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Putting It All Together – A Balanced Half Marathon Training Plan
By now, you’ve seen how the key pieces fit: long runs for endurance, weekly mileage for consistency, strength training for durability, and smart scheduling for balance. When these elements come together, you create a half marathon plan that works in real life, not just on paper.
A half marathon training plan with cross-training days is one of the most effective ways to stay fresh. Running three to four times a week while cycling, swimming, or rowing on other days gives you the best of both worlds. Your cardiovascular fitness improves without the constant pounding on your legs. For many runners, this is the secret to avoiding burnout.
Here’s an example of how to structure a typical training week:
- Monday: Rest or light cross-training (yoga, swimming, cycling).
- Tuesday: Short run (3–5 miles / 5–8 km) with optional intervals.
- Wednesday: Strength training or cross-training session.
- Thursday: Midweek run (4–6 miles / 6–10 km) at steady pace.
- Friday: Rest or easy cross-training.
- Saturday: Long run (6–12 miles / 10–19 km depending on week).
- Sunday: Optional recovery jog (2–4 miles / 3–6 km) or strength work.
Notice how the schedule balances intensity with recovery. Harder days are followed by rest or easier training, allowing your body to adapt. Over time, these cycles of stress and recovery build fitness without breaking you down.
Want ideas for structuring your “hard days” smarter, so they train you, not break you? Check out our What Hard Running Days Should Really Look Like guide.
If you’re wondering whether you should follow a 12-week half marathon training plan for beginners or extend to 16–24 weeks, it comes down to your current fitness. Regular runners can progress quickly in 12 weeks, while those new to the sport should give themselves more time. What matters most is consistency, not speed of progression.
When you put all the pieces together (long runs, strength work, cross-training, and recovery) you create a balanced plan that sets you up for success on race day.
