# 12-week half marathon training plan Twelve weeks to a half marathon: your coach checks the date fits your running, then plans each week from what you log, with a taper at the end. Page: https://www.createrunplan.com/12-week-half-marathon-training-plan. Sample plan: 12 weeks to race day, 4 runs a week. ## Week 1 For someone running about 2 h 45 min a week now. | Day | Run | Time | | --- | --- | --- | | Tuesday | Easy run | 30 min | | Thursday | Hill repeats | 42 min | | Saturday | Easy run | 30 min | | Sunday | Long run | 65 min | Total: 2 h 47 min. ## Every week to race day For this page’s sample runner, if every week goes as planned. Yours is planned from your race, your days and what you run now. | Week | Running time | Phase | | --- | --- | --- | | 1 | 2 h 47 min | Build | | 2 | 3 h 2 min | Build | | 3 | 2 h 16 min | Easier | | 4 | 2 h 59 min | Build | | 5 | 3 h 18 min | Race-specific | | 6 | 3 h 40 min | Race-specific | | 7 | 2 h 44 min | Easier | | 8 | 3 h 40 min | Race-specific | | 9 | 3 h 59 min | Race-specific | | 10 | 4 h 22 min | Race-specific | | 11 | 3 h 12 min | Taper | | 12 | 3 h 53 min | Race week | ## A typical build week Week 2: 4 runs, 3 h 2 min. | Day | Run | Time | | --- | --- | --- | | Tuesday | Hill repeats | 47 min | | Thursday | Easy run + strides | 40 min | | Saturday | Easy run | 30 min | | Sunday | Long run | 65 min | ### Tuesday’s run: Hill repeats 47 min, effort 8/10, heart rate 177–181 bpm. - 2.5 km warm-up: 6:57–6:20 /km - 8 × 1 min hard, 2 min easy between: 4:58–4:45 /km - 1.5 km cool-down: 6:57–6:20 /km ## Paces for this goal For the runner on this page, with a 25:00 5K. | Effort | per km | per mile | | --- | --- | --- | | Easy | 6:57–6:20 | 11:11–10:12 | | Steady | 6:11–5:45 | 9:57–9:15 | | Threshold | 5:22–5:16 | 8:38–8:29 | | Intervals | 4:58–4:45 | 8:00–7:39 | Predicted half marathon: 1:55:05. Your coach sets your paces from your current fitness: a recent race, or your usual easy pace to start. Each race or 5K time trial updates them, and so do imported runs that show you're fitter. ## What matters in 12 weeks ### Start from your real base Twelve weeks works when you already run regularly. If the first long run scares you, give yourself more weeks. ### Don't race the long run Long runs teach endurance. Add pace later, once the distance itself is no longer the hard part. ### Use threshold with restraint A controlled threshold day helps half marathon fitness. Two or three hard days in a week usually don't. ## Questions before you start ### Is 12 weeks enough for a half marathon? Often, if you already run regularly. When you set the date, your coach checks it against your running and long run, and tells you if the race comes too soon. The runner on this page, at 2 h 45 min a week, needs at least 6 weeks. ### How many days a week should I run? You choose, from two to six. Your coach spaces your runs through the week so you recover between them. ### How many hard sessions a week? Usually one, with easy running around it so you recover. Experienced runners who already run a lot may get a second in the weeks before a race. ### How long is the longest run for a half marathon? Your long run grows gradually from what you run now toward what a half marathon needs, without big jumps from one week to the next. Easier weeks along the way let your legs catch up before it grows again. ### What happens in the taper? In the last weeks before your half marathon you run less, at the same intensity, so you start the race fresh. ### What happens after the 14 days? Unless you subscribe, for $9.99 a month or $59.99 a year, your coach stops: no new weeks, logging, check-ins or reminders. You can still see your plan, past weeks and logged runs, and download or delete your data. We never asked for a card, so nothing is charged. ## Other plans - [Half marathon training plan](https://www.createrunplan.com/half-marathon-training-plan): 14 weeks. A half marathon plan that grows your long run week by week from what you log, with race-pace weeks and a taper before race day. - [Beginner half marathon training plan](https://www.createrunplan.com/beginner-half-marathon-training-plan): 14 weeks. A first half marathon on three days a week: your long run grows gradually, with easier weeks, a 5K time trial and a taper before race day. - [16-week marathon training plan](https://www.createrunplan.com/16-week-marathon-training-plan): 16 weeks. Sixteen weeks to a marathon: build weeks, marathon-pace weeks and a taper, each week planned from the runs you log and how they felt. [All plan guides](https://www.createrunplan.com/examples) ### From the blog - [The 3-day-per-week running plan (for people with actual jobs)](https://www.createrunplan.com/blog/3-day-per-week-running-plan) - [16-week half marathon training plan: base to race day](https://www.createrunplan.com/blog/16-week-half-marathon-training-plan) ## See your first week in a few questions Your plan starts from your race, the days you can run and what you run now. Then every week is planned from the one before. [Start your 14 free days](https://www.createrunplan.com/start?goal=half-marathon&days=4): 14 days free, no card, then $9.99 a month or $59.99 a year.