- Length
- 12 weeks
- Runs a week
- 4
- Level
- Beginner to intermediate
- Longest run
- 11 mi (18 km)
- Biggest week
- 23.5 mi (38 km)
Before you start
You can run 3 miles (5 km) comfortably and run about 10 miles (16 km) a week. If you have a heart condition, a recent injury, are pregnant or haven't exercised in a long time, check with a doctor first.
The 12-week schedule
Every day of the plan. Distances are for the whole run.
Week 1
12 mi
- TueEasy 3 mi
- ThuEasy 3 mi
- SatLong 4 mi
- SunEasy 2 mi
Week 2
13 mi
- TueEasy 3 mi
- ThuEasy 3 mi
- SatLong 5 mi
- SunEasy 2 mi
Week 3
15 mi
- TueEasy 3.5 mi
- ThuEasy 3 mi
- SatLong 6 mi
- SunEasy 2.5 mi
Week 4
13 mi
- TueEasy 3 mi
- ThuEasy 3 mi
- SatLong 5 mi
- SunEasy 2 mi
A lighter week to absorb the work.
Week 5
17.5 mi
- TueEasy 4 mi
- ThuTempo 4 mi
- SatLong 7 mi
- SunEasy 2.5 mi
Your first tempo run.
Week 6
19 mi
- TueEasy 4 mi
- ThuTempo 4 mi
- SatLong 8 mi
- SunEasy 3 mi
Week 7
20 mi
- TueEasy 4 mi
- ThuIntervals 4 mi
- SatLong 9 mi
- SunEasy 3 mi
Your first intervals.
Week 8
18 mi
- TueEasy 4 mi
- ThuTempo 4 mi
- SatLong 7 mi
- SunEasy 3 mi
A lighter week.
Week 9
22 mi
- TueEasy 4.5 mi
- ThuIntervals 4.5 mi
- SatLong 10 mi
- SunEasy 3 mi
Week 10
23.5 mi
- TueEasy 4.5 mi
- ThuTempo 5 mi
- SatLong 11 mi
- SunEasy 3 mi
Your biggest week and longest run.
Week 11
18.5 mi
- TueEasy 4 mi
- ThuTempo 4 mi
- SatLong 8 mi
- SunEasy 2.5 mi
The taper starts.
Week 12
18.1 mi
- TueEasy 3 mi
- ThuEasy 2 mi
- SunRace 13.1 mi
Race week. Keep it light.
How the plan works
The first four weeks are all easy running while your body gets used to four runs a week. From week 5, Thursday becomes a tempo run or intervals. If this is your first half marathon and you just want to finish, run those days easy instead.
The Saturday long run is the key workout. It grows by about a mile most weeks, from 4 to 11 miles (6 to 18 km), with a shorter one every third or fourth week. Run it at an easy, chatty pace.
You don't need to run the full 13.1 miles in training. Eleven miles, a taper and race-day energy cover the rest.
How to run each workout
- Easy run
- A comfortable, conversational effort: you can speak in full sentences. Most of your running should feel like this.
- Long run
- Your longest run of the week, at the same easy effort. It builds the endurance to go the distance. Walk breaks are fine.
- Tempo run
- Warm up with a mile of easy running, run the middle at a steady, comfortably hard effort (you can say a few words, not sentences), then cool down with an easy mile.
- Intervals
- Warm up with a mile of easy running, then repeat 2 to 3 minutes fast with 2 minutes of easy jogging between, and cool down with an easy mile. The distance shown is the whole session.
Not sure what those efforts mean in minutes per mile? The training pace calculator works them out from a recent race.
Fueling
For runs longer than about 75 minutes, practice taking water and some carbohydrate, such as an energy gel or sports drink. Use your long runs to test breakfast, shoes and kit. Nothing new on race day.
Tapering
In the last two weeks you run less but keep a little faster running. Feeling restless is normal. The fitness is already built; the taper lets your legs recover so you can use it.
Race-day pacing
Start slower than goal pace for the first few miles and pick it up after halfway if you feel good. Set a realistic goal with the race time predictor.
Common questions
- How many weeks do I need to train for a half marathon?
- Most plans run 10 to 16 weeks. Twelve weeks suits runners who can already run about 3 miles (5 km) comfortably.
- How long should my longest run be before a half marathon?
- Most runners peak at 10 to 12 miles (16 to 19 km) two or three weeks before the race. You don't need to run the full distance in training.
- How many days a week should I run?
- Three or four. This plan uses four. If you can only manage three, drop the Sunday easy run.
- Can a beginner run a half marathon in 12 weeks?
- Yes, if you can already run 3 miles. If you're starting from zero, build up with a couch to 5K plan first, then start this one.
This is general information, not medical advice. If you have pain, an injury or a health condition, talk to a qualified professional before training.