Beginner Half Marathon Training Plan (12 Weeks)
Three runs a week plus optional cross-training, with the long run building to 18 km.
Who it suits: Runners who can run 5 km without stopping and want to finish their first half marathon.
At a glance: 12 weeks · peak week 31 km · longest run 18 km · every fourth week is a lighter recovery week.
The plan
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| Week 1 | Rest | Easy 4 km | Cross-train 30–45 min, or rest | Easy 5 km | Rest | Rest | Long run 8 km | 17 km |
| Week 2 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 5 km | Rest | Rest | Long run 10 km | 20 km |
| Week 3 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 11 km | 22 km |
| Week 4 | Rest | Easy 4 km | Cross-train 30–45 min, or rest | Easy 5 km | Rest | Rest | Long run 8 km | 17 km |
| Week 5 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 13 km | 24 km |
| Week 6 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 14 km | 26 km |
| Week 7 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 7 km | Rest | Rest | Long run 15 km | 28 km |
| Week 8 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 5 km | Rest | Rest | Long run 11 km | 21 km |
| Week 9 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 7 km | Rest | Rest | Long run 16 km | 29 km |
| Week 10 | Rest | Easy 6 km | Cross-train 30–45 min, or rest | Easy 7 km | Rest | Rest | Long run 18 km | 31 km |
| Week 11 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 6 km | Rest | Rest | Long run 13 km | 24 km |
| Week 12 | Rest | Easy 5 km | Cross-train 30–45 min, or rest | Easy 4 km + 4 × 20 s strides | Rest | Rest, or 3 km very easy shake-out | RACE DAY — 21.1 km | 9 km + race |
Shaded rows are lighter recovery weeks. Swap days around to suit your week, but keep a rest or easy day after the long run and after any hard session. Walk breaks are fine in any run. See effort levels for what easy, tempo and intervals should feel like.
Want a plan built around you?
A written plan cannot see how your week is going. If you would like a program adjusted to your schedule, pace and history, Born to be Fit offers online coaching with Ashly Bailey (Certificate IV in Fitness, AUSactive registered), in English or French.
Fuel and recovery
Long runs are where you rehearse race day. Try your gels or sports drink, your breakfast and your fluid plan in training, never for the first time in the race. In warm weather, start early and carry water.
Mega Health stocks sports nutrition, electrolytes and magnesium online and in its Adelaide stores.