Have your eye on a half marathon but need some help with training? Don’t worry we’ve got your back with two different 12 week half marathon training plans.
Half marathon training plans typically range from 12 to 20 weeks, depending on your experience and fitness level. Some runners need more time, while others can handle a shorter build up.
Our 12 week plans assume you’re already running 15-20 miles per week, setting you up for success without increasing the risk of injury from ramping up too quickly.
A good training plan follows a periodized model of training. This takes you from the least specific work to most specific, so that you are slowly building the appropriate fitness for your half marathon goal.
Every runner is different, which is why we’ve created so many different plans. If you’re looking for something more custom….we have 1:1 coaching spots available! With decades of coaching experience we know that a generic plan can get you there sometimes…and others just won’t cut it.
Who is This 12 Week Half Marathon Training Plan For?
These plans are best suited for beginner and intermediate runners, starting with 15-20 mile weeks and building from there.
When you download the free plan, you’ll see both a beginner and intermediate version. Which one should you pick?
- The beginner plan is best if you’ve been running for at least a year and already have a solid base. Could you train for a half in 12 weeks with no experience? Sure. Would it be enjoyable? Probably not.
- The intermediate plan is a great fit if you’ve run a few half marathons before, have a specific time goal or have been running for years and are comfortable with a bit more intensity and volume.
If you’ve been running for a while, but haven’t trained consistently for the last few months, you might feel better giving yourself more time to build up with our 16 Week Half Marathon Training Plan!
Feeling like these plans don’t exactly match what you’re looking for, check out our other free Half Marathon training plans:
There’s so much that goes into preparing to run longer distances. It’s everything from following a training plan to finding the right gear to testing your fueling strategy and strengthening your mindset.
By race day, we hope that you’ll feel prepared, but most importantly excited to tackle 13.1 miles.
Okay, let’s jump right into what can expect from each phase of training!
12 Week Half Marathon Training Plan Breakdown
Over 12 weeks, these plans will help you run a strong race. It includes a mix of easy runs, long runs, speed workouts, and our favorite, strength training.
When starting these plans you should be able to comfortably run 5-8 miles for a long run and a total of 15-20 miles per week.
If your race is going to have any elevation changes, make sure that you’re adding similar routes to your training so that you get comfortable tackling the uphills and downhills, especially at race day effort.
To have a great race day experience, we want you to practice literally everything during training. This even means practicing drinking while running and perfecting not spilling your hydration all over yourself.
👉Get our free downloadable 12 week half marathon plans and start using to train for your race!
Weeks 1-4 (Base)
The first few weeks of the plans are when we will build on the base that you already have coming into training. We know that you’re super excited to get started but it’s important to ease into things so that you don’t do too much too soon and burnout.
For the beginner plan, the focus will start out with a few easier speed workouts focusing on strides. The intermediate plan, the focus will be similar but you’ll also start to see super short goal half marathon pace workouts.
It’s important to take baby steps with practicing your goal pace so that each workout feels more and more achievable.
Remember, your goal can be anything from setting a specific finish time to pacing with negative splits and as simple as just crossing the finish line.
Every fourth week you’ll see a scheduled down week. And you might wonder, why scale back when I’m feeling good? But these weeks are there for a reason to help your body absorb training, recover, and start the next week feeling fresh.
As tempting as it might be, don’t skip them, and definitely resist the urge to add extra workouts.
Weeks 5-8 (Strength)
This is where we will start to introduce workouts that may feel a little intimidating at first, especially if structured speed is new to you.
Speed workouts are meant to feel challenging. If you’re breezing through them, you may want to consider modifying the paces and your effort.
Each workout is going to build on the next, so you’ll be able to look back and see how much stronger you’ve gotten.
You’ll start to see regular speed workouts now but the type and intensity is going to vary on the type of plan.
For the beginner plan, you’re going to still see strides, hill workouts and some fartleks.
For the intermediate plan, you’re going to see tempo, goal pace intervals and even some workouts in your long runs.
Tempo runs are a short, sustained effort just above our anaerobic threshold when our body goes from having sufficient oxygen during the run to no longer having it to power our muscles. And that sweet spot, right in the middle, is where all the magic happens.
These types of workouts are not something we would recommend for super new runners, so that’s why it’s important that you’ve been running for at least a year!
Running 13.1 miles is no joke, regardless of how many times you’ve run the distance! So this is a good time to really start practicing how you’ll hand low moments in the race, working on your mantras and making sure your training matches your goal.
Weeks 9-10 (Peak)
This final push in training is going to be race specific training, which could mean final long runs of 10-11 miles for newer runners. Or it could be a long run with goal pace intervals for experienced runners.
Treat these final workouts just like race day. That means dialing in your fueling before, during, and after so there are no surprises when it really counts.
You could even use the final long run as a dress rehearsal, following a similar schedule so that when race day comes around it just feels routine.
Peak week is going to be your highest weekly mileage and the most difficult long run.
Listen to your body and if you’re feeling more fatigued than normal prioritize active recovery days in place of a workout. Sure this is an important phase of training but if you push yourself past its breaking point, you’re putting your race day performance in jeopardy.
Remember that you do not need to cover 13.1 miles in training! Taper means going in to the race with fresh legs. That plus the adrenaline give you an incredible boost.
Weeks 11-12 (Taper + Race Week)
Taper it NOT optional, it’s part of training. You’ll need to get out of your head about the reduced mileage, so learn how to do half marathon taper the right way.
While you’ll have an overall reduction in miles, having a little bit of speed helps to prevent from getting stale legs and also the taper crazies at bay!
If you’re looking for something that is more custom to your individual goals, don’t forget you can always reach out to us for 1:1 coaching!!
Training Tips for Success
Think of training for a half marathon or anything really like putting together a puzzle. It’s made up of different pieces that all go together to make one big picture.
Here are some tips on how each part of the puzzle, or training plan, is meant to fit together to help you reach your big picture of a successful race day.
Easy Runs
Remember that 80% of your total weekly volume should be in your Zone 2 or easy running. Meaning you should be able to carry on a conversation or sing your favorite song out loud during these runs.
Some days may feel easier than others and that is okay!
Speed Workouts
This plan does include a speed workout every week, even during the taper! It’s totally normal to feel a little nervous about speed workouts, they’re meant to challenge you and push you outside of your comfort zone. They are designed with a steady build, but you know your body and if it’s wildly new or you’re feeling fatigued then you may need to pull back.
A few key tips:
- Don’t over run the speed, meaning don’t try to go faster than the prescribed paces and don’t try to do more.
- Easy days have to truly be easy so you have the energy to go hard on these speed days and long run days
- The spreadsheet has links in the far right column to help explain workouts if you’re unsure
- Expect to learn how to run strides – a sneaky speed tool
- Get comfortable with Interval Workouts and learn goal pace running
At the end of the 12 weeks, you will be able to look back and see just how much progress you have made. Those workouts that once felt impossible will remind you how much progress you’ve made.
Long Runs
In this plan, long runs are schedule for Saturdays, but feel free to adjust based on your schedule. If Saturday or another day works better for you, that’s totally fine! Lately, I have been doing my long runs on Mondays, and have loved it.
If you do move your long run, try to keep your hardest workout and lower-body strength day a few days apart.
This will help you to avoid heading into your long run feeling overly fatigued and can get the most out of it.
Strength Training
An important part of any training plan is strength training. The workouts will reduce the risk of injury, improve your overall performance, and help you maintain better running form.
Do not make it super complicated and think that you need to spend hours at the gym.
Keep it simple with 20-30 minutes sessions focusing on full body workouts with bodyweight, resistance bands/weights or a combination will do just fine. (Of course, we also won’t complain if you can squeeze in more without overdoing it.)
For the first 8 weeks, you’ll have two strength training days, lower body and then upper body and core. As race day gets closer, the focus shifts to fine tuning your running.
In the final four weeks, you’ll switch to one strength session, with the second day focusing more on core and mobility to keep you feeling strong and ready to run your best.
Rest Days
Scheduled cutback weeks are intentional because, without that recovery, you are just piling on the stress and not providing time for your muscles, joints, and tendons to actually absorb the work and get stronger.
There is also 1 planned rest day each week, you can move it around but do not skip it.
As you go through training, listen to your body and if you’re feeling more tired than usual, take an extra rest day. It’s not worth it to push through just to check something off of your list.
Start to look forward to your rest days and not dread them. Remember that you can’t give it your all in a workout or even on race day if you’re constantly pushing on empty.
What if I Need to Switch the Days?
Everyone’s personal schedule is going to be different. This training plan will include 4 days of running.
The speed workout is scheduled at the beginning of each week to give enough time to recover before your weekend long run. You can move the workouts around so that it fits with your lifestyle.
But before you do that, there are a couple of things to remember:
- Never skip the weekly rest day
- You will have a planned cutback week every 4th week to help you recover
- If you move the schedule around, keep 2-3 days between your hard workouts, including your long runs and lower body workouts.
Ready to get started?
👉Get the full free 12 week half marathon training plans here >>
We could tell you so much more about preparing for a half marathon.
Lucky for you, we’ve broken it down into several articles, so save this page and come back as you move through stages to get the details.
All right, time to get training!! Remember we’re here for more tips or for that custom coaching to hit your big goals.
