Free plan
Half marathon training plan for beginners (12 weeks)
If you can run 5 km without stopping, you can get to 21.1 km in 12 weeks. The plan uses three runs a week, keeps most running easy, and builds the long run slowly.
For beginners who can already run about 5 km. If you have a heart, joint or other health condition, check with a doctor before starting.
Your week
| When | Time | What |
|---|---|---|
| Tuesday | 30–45 min | Easy run (you can talk in full sentences) |
| Thursday | 30–50 min | Easy run; from week 5, add 4–6 short strides at the end |
| Sunday | Long run | 6 km in week 1, +1–2 km most weeks, up to 18 km in week 10 |
The plan, phase by phase
Weeks 1–4
1. Base
- Long run 6 → 10 km
- All runs easy
- One rest day after the long run
Weeks 5–10
2. Build
- Long run 11 → 18 km (every 3rd week a little shorter)
- Strides on Thursdays
- Practise race-day food and water on long runs
Weeks 11–12
3. Taper
- Long run 12 km, then 8 km
- Keep the easy runs, shorten them
- Sleep well in race week
What makes it work
- Run most kilometres slowly. Easy runs build the engine; racing them adds injury risk.
- Increase the long run by about 1–2 km a week, not more.
- Pain that changes how you run is a reason to rest and see someone, not to push.
Let PIA keep you on it
This plan, fitted around your real day.
PIA turns a goal like this into one thing to do next, every day, around your work, classes and sleep. Free on Android.
Questions
- Can a beginner train for a half marathon in 12 weeks?
- Yes, if you can already run about 5 km. Build the long run gradually and keep most runs easy.
- How many days a week should I run for a half marathon?
- Three runs a week is enough for most beginners: two easy runs and one long run.
- What pace do I need for a 2-hour half marathon?
- About 5:41 per km for 21.1 km. For a 2:10 finish it's about 6:10 per km.
This is general training guidance, not medical advice.