Planning to run a half marathon can feel overwhelming at first. However, with the right structure, it becomes far more manageable. This guide breaks everything down into clear, practical steps so you can train with confidence and avoid common mistakes.
Whether this is your first half marathon or your next one, this plan keeps things simple and realistic.
Step 1: Set a Clear Half Marathon Goal
Before you start training, you need a goal. This gives your plan direction.
For example, your goal might be:
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Finish comfortably
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Run the whole distance without walking
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Beat a previous time
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Train without getting injured
Once your goal is clear, every training decision becomes easier. As a result, you’re far more likely to stay consistent.
Step 2: Choose a Realistic Training Timeline
Most runners need 12 to 16 weeks to prepare for a half marathon. However, your starting point matters.
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New runners: 16 weeks is ideal
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Regular runners: 12–14 weeks works well
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Experienced runners: 10–12 weeks may be enough
If you rush this stage, injuries are far more likely. Therefore, always choose more time if you’re unsure.
Step 3: Decide How Many Days Per Week to Run
Consistency matters more than intensity. For most runners, this is the sweet spot:
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3 runs per week – good for beginners
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4 runs per week – ideal for most runners
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5 runs per week – only if you recover well
Importantly, rest days are part of the plan. They help your body adapt and get stronger.
Step 4: Structure Your Weekly Runs
A balanced half marathon plan usually includes four types of runs.
Easy Runs
These build endurance without stress. You should be able to talk in full sentences.
Long Run
This is the most important run of the week. It gradually increases until you can cover most of the distance.
Steady or Tempo Run
This run feels controlled but challenging. It improves race-pace comfort.
Optional Speed or Hills
Only add this if you already feel strong. Otherwise, easy miles are enough.
Step 5: Build Long Runs Gradually
Long runs should increase slowly. As a rule, avoid adding more than 1–2 miles per week.
A simple progression might look like this:
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Week 1: 4 miles
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Week 4: 7 miles
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Week 8: 10 miles
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Week 12: 12 miles
You don’t need to run the full half marathon distance before race day. In fact, stopping just short helps you stay fresh.
Step 6: Include Strength and Mobility Work
Running alone is not enough. Strength work keeps you injury-free.
Focus on:
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Glutes
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Hamstrings
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Core
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Ankles and calves
Even two short sessions per week can make a big difference. Additionally, light mobility work after runs helps speed up recovery.
Step 7: Plan Your Fuel and Hydration Early
Don’t wait until race week to think about fueling.
During training:
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Practice eating before long runs
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Test gels or snacks on longer efforts
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Learn how much water you need
This way, nothing on race day is a surprise.
Step 8: Taper Properly Before Race Day
In the final 2 weeks, you should reduce volume but keep some intensity.
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Run fewer miles
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Keep runs short and relaxed
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Avoid “testing yourself” late
As tempting as it is, doing extra work now won’t help. Instead, rest lets your fitness shine.
Common Half Marathon Planning Mistakes
Many runners struggle because they:
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Increase mileage too quickly
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Skip rest days
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Run every session too hard
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Ignore strength work
Fortunately, a calm and steady plan avoids all of these issues.
Resources:
https://www.asics.com/gb/en-gb/asics-advice/half-marathon-training-plan-for-beginners/