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Half Marathon Training Plan

A 12-week plan to take you from 10K fitness to completing your first half marathon (21.1 km / 13.1 miles).

Intermediate

Overview

The half marathon is many runners' favourite distance — long enough to be a real challenge, but achievable with the right training. This 12-week plan assumes you can already run 10K.

Prerequisites: You should be comfortable running 10K (or ~60 minutes) before starting this plan.

The 12-Week Plan

Phase 1: Base Building (Weeks 1–4)

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 5 km easy Cross-train 30 min 6 km with 4 × 1 min fast Rest 10 km easy Rest
2 Rest 6 km easy Cross-train 30 min 6 km with 5 × 1 min fast Rest 11 km easy Rest
3 Rest 6 km easy Cross-train 35 min 7 km tempo Rest 13 km easy Rest
4 Rest 5 km easy Cross-train 30 min 5 km easy Rest 10 km easy Rest

Week 4 is a recovery week — lower mileage to let your body adapt and come back stronger.

Phase 2: Building Distance (Weeks 5–8)

Week Mon Tue Wed Thu Fri Sat Sun
5 Rest 6 km easy Cross-train 35 min 8 km with 3 × 3 min fast Rest 14 km easy Rest
6 Rest 7 km easy Cross-train 35 min 8 km tempo Rest 16 km easy Rest
7 Rest 7 km easy Cross-train 35 min 8 km with 4 × 3 min fast Rest 17 km easy Rest
8 Rest 5 km easy Cross-train 30 min 6 km easy Rest 12 km easy Rest

Week 8 is another recovery week. Trust the process — recovery is where fitness is built.

Phase 3: Peak Training (Weeks 9–10)

Week Mon Tue Wed Thu Fri Sat Sun
9 Rest 7 km easy Cross-train 35 min 9 km with 3 × 4 min fast Rest 18 km easy Rest
10 Rest 8 km easy Cross-train 35 min 8 km tempo Rest 19–20 km easy Rest

Phase 4: Taper (Weeks 11–12)

Week Mon Tue Wed Thu Fri Sat Sun
11 Rest 6 km easy Cross-train 30 min 6 km with 4 × 1 min fast Rest 13 km easy Rest
12 Rest 5 km easy Rest 3 km easy Rest RACE DAY 🏅 Half Marathon! Rest

Fueling for the Half Marathon

Your body needs fuel for runs over 90 minutes. Practise your nutrition strategy in training.

When What How Much
Night Before Pasta, rice, or potato-based meal Normal portion, don't overeat
Morning Toast, porridge, or banana 2–3 hours before the race
During (every 45 min) Energy gel or sports drink 1 gel + water at each station
After Protein + carbs within 30 min Chocolate milk, banana, recovery shake

Race Day Checklist

Item Notes
Race Number + Pins Pin to front of shirt the night before
Running Shoes Broken in — never race in new shoes
GPS Watch Fully charged
Energy Gels 2–3 gels in a race belt or pocket
Vaseline Anti-chafe on nipples, thighs, underarms
Breakfast Tested in training — nothing new on race day
Arrival Get there 60–90 min early

What's Next?

Half marathon done? You're officially a distance runner! Options: