Quick Answer
Most runners need 10 to 16 weeks to train for a half marathon. A good plan includes three to four runs per week — easy runs, one long run building to 16–18 kilometres, one tempo or interval session — plus strength work and rest days. You do not need to run the full 21.1 kilometres before race dayHow Long Does It Take to Train for a Half Marathon?
The right plan length depends on your starting fitness.
Complete beginners who can currently run 5 kilometres should allow 14 to 20 weeks. This gives your body enough time to gradually build from shorter runs to the 16–18 kilometre long runs that prepare you for race distance. If you cannot yet run 5K continuously, start with a Couch to 5K plan first, then transition into half marathon training. For a longer runway, our 20-week sofa to half marathon plan takes you from zero to 21.1K.
Runners with a 10K base can work with 10 to 14 weeks. You already have the aerobic fitness and running habit — the plan builds distance and introduces race-specific workouts. Our 11-week half marathon plan is designed for this level.
Experienced runners chasing a PB can prepare in 8 to 12 weeks with a plan that emphasises tempo work, race pace sessions, and pacing strategy. If you are targeting a specific time like sub-2 hours or 1:45, the plan needs to include pace-specific workouts built around your goal.
For a condensed timeline, our 7-week half marathon plan covers how to make a shorter block work when time is tight.
What a Half Marathon Training Week Looks Like
If you are not currently running, the most important thing is to start gradually. Running too much too soon leads to injury, burnout, and quitting — the exact opposite of what you need for weight loss.
If you are a complete beginner, start with a walk/run program. Alternate between one minute of running and two minutes of walking for 20 to 30 minutes, three times per week. Over four to eight weeks, gradually increase the running intervals and decrease the walking. Our Couch to 5K plan provides a structured week-by-week progression that works well for weight loss beginners.
If you can already run for 20 to 30 minutes continuously, aim for three to four runs per week totalling 60 to 120 minutes. Keep most runs at a conversational pace — easy enough to talk in full sentences. This builds your aerobic base, burns calories efficiently, and keeps injury risk low.
If you are concerned about running at a higher body weight, start with lower-impact options like brisk walking, cycling, or swimming, and introduce running gradually as your fitness improves. Running places significant load on your joints, and building strength and cardiovascular fitness first makes the transition safer and more enjoyable.
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| Day | Session | Purpose |
|---|---|---|
| Monday | Rest or cross-training | Recovery |
| Tuesday | Easy run (5–8 km) | Aerobic base |
| Wednesday | Tempo or intervals | Speed and lactate threshold |
| Thursday | Rest or strength training | Recovery and durability |
| Friday | Easy run (5–6 km) | Volume and recovery |
| Saturday | Rest | Pre-long run recovery |
| Sunday | Long run (12–18 km) | Endurance and fuelling practice |
The long run is the most important session of the week. It builds the endurance and mental confidence needed to cover 21.1 kilometres. Most plans peak at 16 to 18 kilometres for the longest training run — you do not need to run the full race distance before race day. The taper and race day adrenaline cover the remaining kilometres.
Coach’s tip: The most common half marathon training mistake is running every session at the same moderate pace. Keep your easy runs genuinely easy and your hard sessions genuinely hard. This polarised approach produces faster improvement and lower injury risk than running in the middle every day.
Key Workouts for Half Marathon Training
Every session in a half marathon plan should have a clear purpose.
Long runs. These build your aerobic engine and train your body to sustain effort over distance. Run them at an easy, conversational pace. Your long run should increase by one to two kilometres per week, with a step-back week every third or fourth week where distance drops by 30 percent for recovery.
Tempo runs. A sustained effort at a pace just below your lactate threshold — comfortably hard, where you can speak in short phrases but not hold a conversation. For half marathon runners, 20 to 30 minutes at tempo pace is effective. These sessions teach your body to clear lactate efficiently, which directly translates to holding a faster pace on race day. Read more in our tempo run training guide.
Interval sessions. Short, harder efforts of 400 metres to 1.6 kilometres at faster than race pace. These build your VO2 max and running economy, making half marathon pace feel easier by raising your aerobic ceiling. One interval session per week is enough for most half marathon runners.
Easy runs. These make up the majority of your weekly volume. Run them at a pace where you can talk comfortably. Easy runs build aerobic fitness without adding significant fatigue. Training in the right heart rate zones ensures you keep these sessions genuinely easy.
Half Marathon Pacing Strategy
Pacing is where most half marathon races are won or lost. Going out too fast in the first five kilometres is the single most common mistake, and it almost always leads to a painful final third of the race.
Start conservatively. The first three kilometres should feel almost too easy. Adrenaline and the crowd will make your goal pace feel effortless early on. Trust the plan and hold back.
Settle into rhythm from 5 to 15 kilometres. This is the working phase of the race. Lock into your target pace and focus on smooth, efficient running. Check your watch every few kilometres but do not obsess over every split.
Race the final 6 kilometres. This is where your training pays off. If you paced correctly, you should have enough energy to maintain or slightly increase your pace. The runners who started too fast will be slowing down around you.
A negative split — running the second half slightly faster than the first — is the hallmark of smart half marathon racing. For a detailed breakdown, read our half marathon pacing strategy guide.
Not sure what time to aim for? Our guide on what counts as a respectable half marathon time covers realistic expectations for every level.
Nutrition for Half Marathon Training and Race Day
Nutrition becomes important once your long runs exceed 90 minutes, which happens in the second half of most half marathon training plans.
During training: for long runs over 75 to 90 minutes, practise taking on 30 to 60 grams of carbohydrate per hour from gels, chews, or sports drink. Your gut needs to be trained to absorb fuel while running, so start practising early in your plan rather than waiting until race week.
Race morning: eat a familiar breakfast two to three hours before the start. Toast with honey, porridge, or a banana with peanut butter are popular choices. Avoid anything new, high in fibre, or high in fat. Stick to what you have tested in training.
During the race: for most runners finishing in under two hours, one or two gels taken at 30 and 60 minutes is sufficient. For runners expecting to be out for more than two hours, fuel more consistently with a gel every 30 to 45 minutes. Take water at aid stations. In hot Australian conditions, add electrolytes from the start.
Strength Training for Half Marathon Runners
Two strength sessions per week of 15 to 20 minutes significantly reduces your injury risk and improves your running economy. Half marathon training puts repetitive load on your body over weeks and months — strong muscles, tendons, and joints handle that load better.
Focus on squats, lunges, single-leg deadlifts, calf raises, glute bridges, and planks. Bodyweight is sufficient for most runners. Do strength work on easy run days or rest days, not before a key session. For more on injury prevention during training, read our running injury prevention guide.
Half Marathons in Australia
Australia has dozens of half marathons across every state, with events suited to flat, fast PB attempts and scenic, challenging courses alike.
Popular half marathons include the Melbourne Marathon Festival (October), Sydney Marathon (September), Gold Coast Marathon (July), Run Melbourne (July), Great Ocean Road Running Festival (May), and the Canberra Times Running Festival (April). Many local fun runs and parkrun events also offer half marathon distances throughout the year.
Heat is a factor for Australian half marathons from October through March. If you are racing in warm conditions, expect your pace to slow by five to fifteen seconds per kilometre compared to cooler weather. Practise running in heat during training and adjust your pace expectations. Browse our running events calendar to find your next half marathon.
From Half Marathon to What's Next
Finishing a half marathon opens up the full spectrum of distance running.
If you want to run faster, take a recovery week after your race, then start a new training block with more tempo work and race-specific sessions. Your first half marathon gives you a baseline time to train against.
If you want to go further, a marathon training plan is the natural next step. The step from 21.1 to 42.2 kilometres is significant, but your half marathon base gives you a strong aerobic foundation to build on.
If you want ongoing structure, working with a running coach gives you a plan that adapts every week to your progress, fatigue, and life. Many runners who start with a half marathon plan transition to coaching and never look back.
Our half marathon training plan is built around your fitness, schedule, and goal time — with structured workouts, pacing guidance, and a progressive build that gets you to race day confident and injury-free.
View Half Marathon PlansFAQ: Half Marathon Training
How many kilometres per week should I run when training for a half marathon?
Most beginner half marathon plans peak at 30 to 45 kilometres per week. Intermediate runners typically reach 40 to 55 kilometres. The right volume depends on your training history and available time. Consistency at a sustainable volume is more important than hitting a specific number.
Do I need to run 21.1 kilometres before race day?
No. Most half marathon plans peak at 16 to 18 kilometres for the longest training run. Running the full distance in training adds fatigue and injury risk without meaningful fitness benefit. Your training base plus the race day taper will carry you through the final kilometres.
What is a good half marathon time for a beginner?
For a first half marathon, finishing is the achievement. Average finish times for recreational runners typically fall between 2:00 and 2:30. A time under 2 hours is a common first milestone. The most important thing is to start conservatively and finish strong rather than chasing a specific time on your first attempt.
Can I train for a half marathon on three runs per week?
Yes. Three runs per week — one long run, one tempo or interval session, and one easy run — is enough for most recreational half marathoners. Add strength training and one or two rest days. Many runners successfully complete half marathons on this structure.
Should I walk during a half marathon?
Walking is a legitimate strategy, especially for first-timers. Many runners use planned walk breaks every two to three kilometres to manage energy and finish feeling strong. A run/walk approach often produces a faster overall time than running continuously and fading in the final kilometres. If walking is your plan, read our walking half marathon guide for specific preparation advice.
Find Your Next Running Race
Ready to put your training to the test? Here are some upcoming running events matched to this article.
