Build Endurance Safely
Increase long-run distance gradually with enough recovery to stay consistent.
Race plan field guide
Beginner Half MarathonPlan
Build confidence for your first 13.1 with manageable weekly progression and clear long-run milestones.
Start My Beginner Half PlanNo card required · preview the first two weeks
Week sheet · Half Marathon
Compare the training rhythm
MonRecoveryRest
TueWorkoutEasy 4k
WedRecoveryRest
ThuWorkoutEasy 5k
FriRecoveryRest
SatWorkoutLong 8k
SunRecoveryRest
The race brief
Your first half marathon made practical
This plan helps newer runners build endurance safely while keeping weekly training realistic.
Beginner half marathon priorities
Arrive Race-Ready
Use pacing guidance and confidence-building workouts for your first 13.1.
Training architecture
What a Half Marathon plan usually includes
Use these ranges as a planning baseline. Your generated schedule adjusts them around current fitness, available days, race date, and goal pace.
Typical length8-16 weeks
Weekly volume20-45 miles / 32-72 km
Long-run peak8-13 miles / 13-21 km
What matters for a beginner half marathon
Long-run growth is the job
The first goal is reaching the distance healthy. Pace can wait until your long runs are stable.
Use a longer build
Twelve to sixteen weeks is usually smarter than forcing a short block from a thin base.
Practice fueling before race week
Use the longer runs to learn what sits well. That is part of the training, not an extra detail.
Preview a Half Marathon week
Use this as a rough shape, not a fixed prescription. The generated plan adjusts the week around your current fitness, schedule, and race date.
| Day | Focus | Purpose |
|---|---|---|
| Mon | Rest | Full rest or mobility |
| Tue | Tempo | Cruise intervals or steady threshold |
| Wed | Easy | Comfortable aerobic run |
| Thu | Medium long | Endurance run with relaxed finish |
| Fri | Rest | Recovery day |
| Sat | Long run | Distance build with optional pace work |
| Sun | Recovery | Short easy run or cross-training |
Which level should you choose?
Beginner
Use this if the goal is to finish well and build the long run without rushing the jump in distance.
Intermediate
Use this if you already run 10K comfortably and want tempo work plus longer aerobic runs.
Advanced
Use this if you can handle longer midweek runs and race-pace work inside long runs.
How long should the plan be?
8 weeks
A short block for runners who already have a strong long-run base.
10-12 weeks
The safest fit for many runners moving from regular 10K training into half marathon work.
14-16 weeks
Better for first-time half marathoners or anyone building weekly volume carefully.
Common mistakes to avoid
- Making every long run a race simulation
- Undertraining fuel and pacing before race day
- Choosing aggressive mileage without an endurance base
Before the first week
Calibrate this Half Marathon plan
Check the goal, paces, and training zones before turning a general plan into your weekly schedule.
Check 01
Predict your Half Marathon finish time
Use a recent race or time trial to choose a realistic goal before training starts.
Check 02Calculate training paces
Convert goal time, distance, and pace into numbers you can use on workout days.
Check 03Estimate VO2 max
Benchmark current fitness from race time or running pace before setting plan intensity.
Check 04Set training zones
Map easy, tempo, threshold, and interval efforts to useful intensity ranges.
Beginner half marathon plan features
- First-time 13.1 progression structure
- Long-run milestone framework
- Beginner pace guidance
- Recovery-aware weekly design
- Calendar sync and PDF exports
- Free personalized generation
Turn the field guide into your training week.
Preview two personalised weeks free. Unlock the full race plan only if it fits.
Beginner Half Marathon FAQs
The practical questions runners usually need answered before choosing a training block.
Next course markers
Keep comparing
Compare related plans and supporting guidance before choosing the training block that matches your race.
Calibration bench
Check the inputs
Use the calculators to pressure-test pace and intensity before turning this guide into a schedule.
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