Quick Answer
Most runners need 12–16 weeks of structured training. Beginners need 16–20 weeks (or 20+ if starting from scratch). The right plan includes a weekly long run, at least one easy run, and — for intermediate and advanced runners — one quality session per week (tempo or intervals). All easy runs should be at conversational pace: 60–90 seconds per km slower than goal race pace.
The Core Elements of Every Half Marathon Plan
Regardless of level, every effective half marathon training plan is built around three types of sessions. The proportions and paces change between levels, but the structure stays consistent.
👉 Swipe to view full table
| Session Type | Purpose | Effort Level | Frequency |
|---|---|---|---|
| Long run | Build aerobic endurance and mental stamina | Easy — conversational pace | Once per week |
| Easy run | Recovery, aerobic base, consistency | Easy — you can hold a full conversation | 2–3 times per week |
| Tempo / quality session | Raise lactate threshold, build race-pace comfort | Comfortably hard — you can speak only a few words | Once per week (intermediate+) |
| Rest / cross-training | Recovery and injury prevention | None or very light | 2–3 days per week |
The most common mistake in half marathon training is running easy days too fast. If your easy runs are leaving you tired, your body cannot adapt properly to the training load. Easy really does mean easy — a pace where you could hold a comfortable conversation for the full duration of the run.
Beginner Half Marathon Training Plan (16 Weeks)
This plan suits runners who can currently run 5–10 km without stopping and want to complete their first half marathon. The focus is entirely on building distance and time on feet — there is no speedwork. All runs are done at a comfortable, conversational pace.
👉 Swipe to view full table
| Phase | Weeks | Long Run | Weekly Total | Key Focus |
|---|---|---|---|---|
| Base building | 1–4 | 8–12 km | 20–28 km | Consistency, easy pace, 3 runs/week |
| Build phase | 5–8 | 12–15 km | 28–36 km | Extending long run, adding 4th run |
| Endurance phase | 9–12 | 15–18 km | 36–44 km | Longest runs, race-day fuelling practice |
| Peak and taper | 13–16 | 18–20 km → reduce | 44 km → 25 km | Peak long run, taper, race week |
For a complete week-by-week beginner schedule, see our 16-week half marathon training plan, which includes every session laid out across the full 16 weeks. If you are starting from less base fitness and want a gentler introduction, our sofa to half marathon 20-week plan takes you from minimal fitness to race day with more gradual progression.
Intermediate Half Marathon Training Plan (12 Weeks)
This plan suits runners who complete a 10K comfortably, run 20–30 km per week regularly, and are targeting a specific time — typically sub 2:15 or a personal best. It introduces one tempo or quality session per week alongside the long run and easy runs.
👉 Swipe to view full table
| Phase | Weeks | Long Run | Weekly Total | Key Focus |
|---|---|---|---|---|
| Base sharpening | 1–3 | 14–16 km | 35–42 km | Establish 4-day rhythm, add tempo run |
| Build phase | 4–7 | 16–19 km | 42–52 km | Longer tempo sessions, progressive long runs |
| Race-specific phase | 8–10 | 19–20 km | 46–54 km | Race-pace intervals, peak long run |
| Taper | 11–12 | 14 km → race | 40 km → race week | Reduce volume, maintain sharpness |
At intermediate level, the quality of your weekly tempo session matters as much as the long run. A tempo run should feel “comfortably hard” — you can speak a few words but not hold a conversation. Aim to hold this effort for 20–40 minutes in the middle of your run, bookended by easy warm-up and cool-down km. Use our running pace calculator to find your target tempo pace based on your goal finish time.
Advanced Half Marathon Training Plan (10–12 Weeks)
This plan suits runners who already run 40+ km per week, have completed at least one half marathon, and are targeting sub 1:45 or faster. It includes two quality sessions per week — typically one tempo and one interval session — with higher overall mileage.
At this level the key principles are: protect the easy days (truly easy, not moderate), hit the quality sessions with genuine effort, and build mileage no faster than 10% per week. The biggest risk for advanced runners is accumulating fatigue from running moderate effort on every day rather than polarising between hard and easy.
For specific pacing guidance for different levels, see our dedicated guides: sub-2-hour half marathon pace guide and how to run a 1:45 half marathon.
Pace Targets by Goal Time
Knowing your required pace per km before training starts helps you structure every session correctly — particularly your tempo runs, which should be done slightly faster than goal race pace, typically somewhere between your 10K and half marathon race pace.
👉 Swipe to view full table
| Goal Finish Time | Race Pace (per km) | Easy Run Pace (per km) | Tempo Pace (per km) | Level |
|---|---|---|---|---|
| 2:30 | 7:06/km | 8:20–9:00/km | 6:45–7:00/km | Beginner |
| 2:15 | 6:24/km | 7:30–8:10/km | 6:05–6:20/km | Beginner–Intermediate |
| 2:00 | 5:41/km | 6:45–7:20/km | 5:25–5:35/km | Intermediate |
| 1:45 | 4:59/km | 5:55–6:30/km | 4:45–4:55/km | Advanced |
| 1:30 | 4:16/km | 5:10–5:45/km | 4:05–4:12/km | Advanced |
The Weekly Structure: What a Training Week Looks Like
A typical training week should have a clear rhythm with easy days surrounding the hard efforts. Here is how that looks across levels:
Beginner (3–4 days): Mon rest, Tue easy 5–7 km, Wed rest or cross-train, Thu easy 5–8 km, Fri rest, Sat long run, Sun rest or light walk.
Intermediate (4 days): Mon rest, Tue easy 8 km, Wed tempo 10–12 km total, Thu easy 8 km, Fri rest, Sat long run 16–20 km, Sun easy 6–8 km or rest.
Advanced (5 days): Mon rest, Tue intervals 10–12 km total, Wed easy 10 km, Thu tempo 12–14 km total, Fri easy 8 km, Sat long run 18–22 km, Sun easy 8–10 km. Note this represents a peak week — average weekly volume across the full plan will be lower.
In all three cases, the long run is the most important session of the week. Do not sacrifice it for any other session. If you miss a midweek run due to life commitments, that is acceptable — never skip or cut short the long run during the build phase.
How Long a Half Marathon Takes to Train For
The table below maps common starting points to realistic plan lengths. Being honest about your starting point is critical — underestimating means choosing a plan that is too short and arriving underprepared.
👉 Swipe to view full table
| Starting Point | Training Time Needed | Recommended Plan |
|---|---|---|
| Not currently running | 5–6 months | Couch to 5K first, then 20-week plan |
| Running 3–5 km occasionally | 20–24 weeks | Sofa to half marathon 20-week plan |
| Running 5–10 km regularly | 14–16 weeks | Beginner 16-week plan |
| Running 10–20 km/week, done a 10K | 12–14 weeks | Intermediate 12-week plan |
| Running 30+ km/week, previous HM | 10–12 weeks | Advanced plan with pace-specific work |
For more detail on what each level of runner can realistically expect on race day, our guide to half marathon distances and finish times includes finish time tables by age, gender, and experience level.
Key Training Principles That Apply at Every Level
Regardless of which plan you follow, these principles separate runners who arrive at race day healthy and prepared from those who do not.
The 10% rule: Never increase your weekly mileage by more than 10% from one week to the next. The body adapts to load gradually — rushing the process is the leading cause of overuse injuries in half marathon training.
Easy runs must be easy: Around 80% of your training volume should be at easy, conversational pace. Many runners run too fast on easy days and too slow on quality days, ending up in a moderate zone that builds neither recovery nor speed effectively.
The long run is sacrosanct: Every other session in the week supports the long run. If something has to give in a busy week, it should not be the long run during the build phase.
Taper properly: In the final 2–3 weeks before your race, reduce mileage by 30–40%. This allows your body to absorb the training load and arrive at race day fresh. Many runners feel anxious during taper and add extra runs — resist this. The work is done; rest is now the training.
Practice fuelling on long runs: Whatever gels, sports drinks, or snacks you plan to use on race day, practise them during your longest training runs. Never try new nutrition on race day. Gut issues are a common and preventable cause of poor race performances.
Custom Half Marathon Training Plans
If you want a plan built specifically around your goal race, current fitness, and weekly schedule, SportCoaching offers custom half marathon training plans for all levels and major Australian events. Each plan is built by Head Coach Graeme and includes a one-hour consultation before delivery.
Available half marathon plans include a general half marathon training plan for all levels (12–16 weeks), as well as race-specific plans for the Sydney Half Marathon, Melbourne Half Marathon, Brisbane Half Marathon, and Gold Coast Half Marathon. All plans are customised to you — not a generic template — and cover beginner through to experienced runners. You can browse the full range on the running training plans page.
Want a personalised half marathon plan built around your race and goals?
Our custom plans include a coach consultation, structured sessions with pace targets, and are tailored to your current fitness and target event — beginner through to advanced.
Get a Custom Plan → Browse All Running Plans →
FAQ: Half Marathon Training Plan
How long should a half marathon training plan be?
Most runners need 10–16 weeks. Beginners should allow 16–20 weeks. If you are starting from minimal fitness, give yourself 5–6 months and build a running base first before entering a structured half marathon plan.
How many days per week should I run when training for a half marathon?
Beginners typically run 3–4 days per week. Intermediate runners train 4 days. Advanced runners training for a time goal typically run 5 days. Always include at least one full rest day per week — recovery is where adaptation happens.
What is the longest run I should do before a half marathon?
For most runners the peak long run is 18–20 km, done 2–3 weeks before race day. Some advanced runners peak at 22–23 km. You do not need to run 21.1 km in training — the taper and race day conditions cover the remaining gap.
What pace should my easy runs be?
Easy pace means conversational pace — slow enough that you can speak in full sentences without gasping. For most runners this is 60–90 seconds per km slower than goal race pace. Running too fast on easy days is the most common training mistake.
Do I need a running coach to train for a half marathon?
A self-guided plan works well for many runners, especially for a first half marathon. A coach adds most value when you have a specific time goal, are injury-prone, or have limited training time and need efficient, personalised structure.
Find Your Next Running Race
Ready to put your training to the test? Here are some upcoming running events matched to this article.
