Half Marathon Training Plan: Build Speed, Endurance and Race-Day Performance

A half-marathon covers 13.1 miles - which is long enough for even highly experienced runners to feel the burn. To get the best out of your half-marathon, training your body and developing a good pacing strategy are vital. So, to help you out, here’s a guide that breaks down how to train for a half-marathon across beginner, intermediate, and advanced levels. We’ll explain how to structure your training, how to prepare for race day, and how to put together a strategy that works for you.

Half-marathon training plans for beginners, intermediate and advanced runners

If it’s your first half marathon, or you are getting back into things, it’simportant to build up to a half-marathon by gradually progressing your training. By training too hard when your body isn’t ready, you can actually do more harm than good. At the other end of the scale, if you don’t push yourself when you’re capable of training harder, you risk not performing at your best on race day. So, here’s a quick guide to how you should be training as a beginner, at intermediate stages, and as an advanced runner:

Beginner half-marathon training plan (12 Weeks)

Who this plan is for

This plan is for beginners who don’t run regularly and who struggle to run more than five miles. If you find the initial stages of this plan too arduous, don’t be discouraged. Instead, scale your training back even further and work up. Consistency is key - you will get there if you keep running at manageable levels and scale up when you can.

 

Weekly training schedule

Sample week

In a typical week on this training plan, you’ll run three to four times with a long run at the weekend. Two of your runs should be shorter until you feel able to increase the pace or the distance. Add an optional training session or cross-training day to help you stay consistent on days when you’re struggling with motivation. 

Intermediate half-marathon training plan (12-16 weeks)

Who this plan is for

This is for people who already run regularly and want to build on their established running routine to hit the half-marathon distance.

Weekly training schedule

Sample week

Run five times a week if you can, with a couple of recovery days. Include a long run and a tempo run (a run at a tempo slightly higher than your comfort level) in your running schedule, plus a couple of easier sessions to help with consistency and recovery.

Advanced half-marathon training plan (16 weeks)

Who this plan is for

This is for runners who train regularly, are familiar with races, and want a structured training plan that will help push their race-day performance to new heights.

Weekly training schedule

Sample week

How many times you run honestly depends on how hard you push yourself per session and how your body responds to recovery days. We’ve suggested six runs a week, but cut this down or make a couple of sessions a bit easier if you need longer recovery times. Include a long run, a tempo run, a steady stamina run, and an interval session in your running schedule.

How to choose the right half-marathon plan

How can you know whether you’re a beginner, intermediate, or advanced? It’s not always as clear as ‘I run three times a week, therefore I’m intermediate’. 

For example, someone who has a generally high level of fitness and hits the gym a lot but hasn’t trained for a half-marathon before might consider themselves a ‘beginner’ when, in fact, their general fitness and stamina levels would make them more of an intermediate. So, how can you pick a training plan that’s right for your level?

For a start, you could base your plan on your current running or gym routine. For example, if you hit the gym five days a week, turn three of those sessions into a run and adjust according to what you find comfortable and achievable. If you currently run twice a week, don't try to jump to running six times a week too quickly - build up gradually and advance when you feel like your fitness and stamina have palpably improved.

As a general rule, if you’ve never run a half-marathon and just want to complete the course, opt for a beginner plan. If you already run regularly and want to improve your time, move on to an intermediate plan. If you run most days and are looking to beat personal race targets, an advanced plan is probably better for you.

Before making your choice, consider how many days a week you can realistically run. If fitting running in around your work and domestic life becomes too much of a chore, your motivation and - ultimately - your training plan will suffer. So, if you can’t run as many times as you’d like, don’t let it stress you out. Instead, replace some runs with a short home workout, or go for a more intense run when you get the opportunity.

Half-marathon training plan structure explained

Let’s take a closer look at some of the components of a good half-marathon training plan:

Long runs

A long run is exactly what it sounds like - a lengthy run that pushes you to your distance limits. Use long runs to build stamina and consistency, and to help you to find and stick to a steady pace. Don’t overdo it with long runs. Long runs can take more of a toll on your body than you might realise at the time, and they require a decent amount of recovery time in order for the benefits to make themselves felt. So, don’t stuff out your training plan with long runs, even at advanced levels.

Easy runs

‘Easy’ runs get a bad reputation - some people think of them as ‘slacking off’. In fact, easy runs should be an integral part of any race training programme. Easy runs - i.e. runs at a pace you can easily manage (you should be able to hold a conversation while running on an ‘easy run’) - help you to build speed, stamina, and overall fitness in a steady, consistent, and controlled manner. That’s important. Going for five easy runs consistently, week after week, will leave you much, much better prepared for a half-marathon than going for sporadic long runs will.

Recovery runs

Recovery runs keep your muscles moving without adding too much extra strain, which helps you to recover and get gains from your more intense sessions faster. Take these runs as easy as you need - you can even go for recovery walks at a beginner level. The important thing is that you get your body moving without pushing it to exhaustion.

Cross-training

Running isn’t just about the legs - your whole body contributes to strong running performance. Cross-training involves exercising other muscle groups to boost your overall cardiovascular fitness, improve your core, and generally get you in better shape. Mix cross-training days in with running days to get a good, well-rounded training schedule.

Race preparation: tapering, nutrition, pacing and gear

As race day approaches, your training strategy shouldn’t just continue as usual. Instead, you need to modify your regimen, as well as learn how to handle your nutrition, pacing, and gear. Here’s how:

Tapering before race day

Tapering involves reducing your mileage in the last couple of weeks. This will give your body time to properly recover from the past few months of training, so you can hit race day in optimum condition. Don’t quit running entirely - you need to keep your condition and stamina levels up - but don’t push yourself as hard as race day approaches.

Nutrition and hydration strategy

Nutrition and hydration are extremely important for your performance and comfort during the race. As race day approaches, watch what you eat carefully and note what kinds of foods help and what hinder your running. Timing is also important (having a big meal right before a run is rarely a good idea, for example, but a small, healthy snack 30 minutes before you begin can work wonders).

As for hydration, it’s likely that there will be hydration stations along the route of your half-marathon, but it’s still worth working out a good hydration plan rather than reactively grabbing water along the way on race day. Figure out the kind of water bottle that works best for you, train yourself not to gulp down too much in one go as you run, listen to your body and note the kind of mileage and weather conditions that demand the most hydration. Going into the race with a well-informed hydration plan will honestly make things a lot easier for you on the day.

Pacing your half-marathon

A good pacing strategy can make a huge difference to your comfort and performance during the race. We’ve got a guide to marathon pacing to help you build a good half-marathon pacing strategy. Otherwise, use the weeks leading up to the race to figure out a pacing strategy that works for you. For example, you might split the race into stretches: run the first stretch slowly to conserve energy, build to a steady pace in the intermediate stretch, and pick up the pace in the final stretch for a strong finish.

Choosing the right gear

Don’t make the mistake of rocking up to the race in brand new gear. You need a race day kit that you’re used to, and that you know will work for your particular goals. Make sure you’ve trained in your chosen half-marathon running attire for at least a fortnight before race day, to ensure everything works as it should and that you’re completely comfortable with your gear.

This can be tricky if you’re training throughout the changeable UK seasons. If this is the case, don’t worry. We’ve got a guide on transitioning your kit from spring to summer, and on what to wear while training in winter.

Look for a running vest or t-shirt and shorts or leggings/tights that keep your temperature comfortable, allow easy movement, and don’t flap around and irritate you while you’re running. Light, removable layers can also be a good idea in the changeable British weather - work out how to carry extra layers comfortably during your training runs.

Of course, find a pair of running shoes that support your feet, don’t chafe, help with shock absorption, and can carry you comfortably through the entire course. Pair them with a good pair of chafe-free, moisture-wicking running socks for optimal comfort and support.

Last but not least, experiment with equipment like phone armbands, running belts, visors, and so on. These can make a big difference to how comfortable and safe you feel on race day itself.

Race week checklist for a half-marathon

Ready to run that half-marathon? Here’s a quick checklist to make sure that you’re in the right place on race week:

• Reduce mileage

• Keep runs short and controlled

• Confirm the race logistics (i.e. where to assemble for the start, etc)

• Prepare your race kit in advance

• Stay consistent with meals

• Hydrate regularly

• Sleep as well as you can

• Plan your pacing strategy

• Arrive early on race day

Using a half-marathon as marathon training

A half-marathon can be a good benchmark to use as part of a marathon build. You can learn a lot from your training, pacing, endurance, and general experience of running in a crowd. If you take the right lessons from your half-marathon, you can use them to develop strong strategies for a longer, more arduous marathon.

However, it’s important to note that the demands of a marathon on your stamina, fitness, endurance, and race-day spirit are very different to those of a half-marathon. So, if you’re building up to a marathon, treat a half-marathon more as a benchmark within your marathon training than as a part of the marathon effort itself. 

Remember, a marathon isn’t twice the effort of a half-marathon - it’s actually a lot more than that, as you’ll deplete much more of your energy and have to work that much harder to keep going through the entire course.

How to successfully complete your first half-marathon

Completing a half-marathon is a fantastic achievement that you can build upon for a fun and fulfilling future in long-distance racing. To achieve or exceed your goals, focus on consistency rather than intensity. Complete your weekly runs, build up your long run gradually, keep your pace controlled, and take note of what your body is telling you.

On race day, start conservatively. Settle into your pace, stay controlled through the middle miles, and use the final miles to increase effort if you still feel strong. 

Finally, make sure that you have the right kit. What you wear can make a huge difference to both your training and your final performance. Check out our men’s and women’s race collection to find the perfect half-marathon gear for you.

FAQs for half-marathon training

How long does it take to train for a half-marathon?

Most runners use a 12 to 16-week plan, depending on starting fitness and goals.

Can I run a half-marathon without training?

You can complete the distance without training, but you’ll do so at increased risk of injury and fatigue.

How many times a week should I run?

Three to four runs per week is a good target for beginners to aim for. Four to six suits more experienced runners.

Is 12 weeks enough to train for a half-marathon?

Yes, if you already run a few times a week before starting. If you’re completely new to running, it’s a good idea to give yourself a bit more time to train.

How many miles should you run when training for a half-marathon?

This depends on your level of running experience and how far you’ve been running beforehand. As a general rule, take ‘long runs’ until you feel fatigue, and mix them up with shorter runs to build your stamina, general fitness, and confidence.

What is a good half-marathon time for beginners?

Many first-time runners aim to complete the distance rather than focus on time. Finishing comfortably is a realistic goal. Advanced runners tend to finish a half-marathon within 120 minutes. Others might take a lot longer. So, don’t worry too much about your time if this is your first time running a half-marathon. 

What is the ideal long run distance before a half-marathon?

Most plans build up to 10 to 12 miles before race day.

When should I do my longest run?

Plan your longest run two to three weeks before race day, before tapering begins.

Should I run the full 13.1 miles before race day?

You do not need to run the full distance in training. Building close to it prepares you without adding unnecessary fatigue.