By Lauren HollandUpdated November 2026
A first half marathon training schedule gives you a 13.1-mile finish in about 12 weeks, provided you already run three to four times a week. The plan builds your long run gradually, adds one easy day and one speed day, and includes recovery weeks so your legs can absorb the work. By race day you will have covered the full distance in training at least once.
Before You Start: Check Your Base
Most beginner plans assume you can comfortably run 3 miles without stopping. If you cannot, spend two to four weeks walking and running intervals (for example, 1 minute running and 2 minutes walking for 20 minutes) before starting the schedule. Starting too hard is the most common reason first-timers get injured.
Shopping for one? See our guide: Furman First Half Marathon Training Plan: 6 Best Picks for Beginners (2026).
How the 12-Week Schedule Is Built
Each week follows the same pattern: one long run on the weekend, two or three easy runs, and optionally one short tempo or hill session. Increase your long run by no more than 1 to 2 miles per week, and drop the volume every fourth week to let your body adapt. A related read: Four Week 5K Training Plan: Run Your First 5K in 28 Days.
| Week | Long Run | Weekly Mileage (approx.) |
|---|---|---|
| 1–2 | 4 miles | 10–12 |
| 3–4 | 5–6 miles | 13–15 |
| 5 (recovery) | 4 miles | 10 |
| 6–7 | 7–8 miles | 16–18 |
| 8 (recovery) | 6 miles | 13 |
| 9–10 | 9–10 miles | 19–21 |
| 11 | 6 miles | 12 |
| 12 (race week) | Race day: 13.1 miles | 8–10 before race |
Weekly Structure and Pacing
Run your long run and easy runs at a pace where you can hold a full conversation. This is often 1 to 2 minutes per mile slower than your goal race pace. Speed work is optional for first-timers; if you add it, limit it to one session per week and keep the effort moderate.
- Monday: rest or cross-training
- Tuesday: easy run, 20–30 minutes
- Wednesday: easy run or short intervals
- Friday: rest
- Saturday: easy run
- Sunday: long run
Fueling, Recovery and Gear Checklist
- Test your race-day breakfast on at least two long runs.
- Take water or an electrolyte drink on runs over 60 minutes.
- Sleep seven to nine hours on most nights.
- Replace running shoes roughly every 300 to 500 miles.
- Practice your race-day outfit, including socks and anti-chafe products, on a long run.
Common Mistakes to Avoid
- Adding miles too quickly. Keep weekly increases under 10 percent.
- Running every day at a hard effort. Most of your runs should feel easy.
- Skipping recovery weeks. They are where your fitness actually improves.
- Trying new shoes, gels or foods on race day.
- Ignoring pain that persists beyond a day. Stop and rest if it does.
First Half Marathon Training Schedule: Gear
A well-fitted pair of running shoes matters more than any other item on this list. A running-specific watch helps you keep easy runs easy, which is where most beginners go wrong.
- Running shoes: fit matters more than brand. View on Amazon
- GPS running watch: helps you monitor pace and distance on long runs. View on Amazon
FAQ
How many days a week should I run on this schedule?
Three to four days is typical, including one long run. Rest or cross-training on the other days lets your body recover between sessions.
What if I miss a week of training?
Repeat the last completed week rather than trying to catch up. Doubling up on long runs increases injury risk.
Should I see a doctor before starting?
If you have a heart condition, joint problems or have not exercised in a long time, consult a doctor or sports medicine professional before beginning a training plan.
Conclusion
A first half marathon training schedule works best when you progress gradually, keep most runs easy and respect recovery weeks. Follow the 12-week structure, practice your fueling and gear before race day, and you will cross the finish line with energy to spare. For more detail on each stage of preparation, see First Half Marathon Training Plan: A 12-Week Guide for Beginners and Training for First Half Marathon: A Step-by-Step Guide for Beginners.
Related reading
Ready to choose one?
About Lauren Holland
Lauren Holland is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.
