12-Week Half Marathon Training Plan for Beginners

A 12-week half marathon plan for beginners: 2–4 sessions a week, building to a 2-hour long session. Every week is below, plus a version with more weekly time to compare. Or let SportPlan build it around your schedule and race date.

13.1 miles / 21.0975 km

12 weeks · 0.8–4.4 hours a week · 2–4 sessions per week · longest session 120 min

12-Week Half Marathon Training Plan for Beginners

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Week-by-week schedule

12-Week Half Marathon Training Plan for Beginners
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Easy run · 40 min Wed · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	150 min · 4 sessions
Week 2	Base	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 20 min	135 min · 3 sessions
Week 3	Base	Mon · Easy run · 50 min Wed · Progression run · 30 min Fri · Long run · 90 min Sat · Strength · 30 min	200 min · 4 sessions
Week 4	Build	Mon · Easy run · 30 min Thu · Easy run · 30 min Sat · Long run · 60 min	120 min · 3 sessions
Week 5	Build	Mon · Easy run · 50 min Wed · Tempo or threshold run · 40 min Fri · Long run · 90 min Sat · Strength · 45 min	225 min · 4 sessions
Week 6	Build	Mon · Easy run · 50 min Fri · Progression run · 90 min Sat · Strength · 20 min	160 min · 3 sessions
Week 7	Build	Mon · Easy run · 50 min Wed · Tempo or threshold run · 50 min Fri · Long run · 120 min Sat · Strength · 45 min	265 min · 4 sessions
Week 8	Specific	Mon · Easy run · 40 min Wed · Easy run · 30 min Fri · Long run · 75 min Sat · Mobility · 30 min	175 min · 4 sessions
Week 9	Specific	Mon · Easy run · 50 min Wed · Tempo or threshold run · 54 min Fri · Progression run · 90 min Sat · Strength · 20 min	214 min · 4 sessions
Week 10	Specific	Mon · Easy run · 40 min Fri · Long run · 90 min Sat · Strength · 20 min	150 min · 3 sessions
Week 11	Taper	Mon · Easy run · 40 min Wed · Tempo or threshold run · 40 min Fri · Long run · 60 min	140 min · 3 sessions
Week 12	Taper	Mon · Easy run · 30 min Fri · Recovery run · 20 min	50 min · 2 sessions

Compare the version with more weekly time

12 weeks · 0.3–4.6 hours a week · 1–4 sessions per week · longest session 120 min

Version with more weekly time
Week	Phase	Sessions	Weekly total
Week 1	Base	Tue · Easy run · 50 min Wed · Tempo or threshold run · 40 min Fri · Easy run · 40 min Sat · Long run · 75 min	205 min · 4 sessions
Week 2	Base	Tue · Easy run · 50 min Wed · Tempo or threshold run · 54 min Fri · Easy run · 40 min Sat · Long run · 90 min	234 min · 4 sessions
Week 3	Base	Tue · Easy run · 40 min Sat · Long run · 75 min	115 min · 2 sessions
Week 4	Build	Tue · Easy run · 50 min Wed · Fartlek run · 40 min Fri · Easy run · 50 min Sat · Long run · 90 min	230 min · 4 sessions
Week 5	Build	Tue · Easy run · 60 min Wed · Tempo or threshold run · 50 min Fri · Easy run · 40 min Sat · Progression run · 90 min	240 min · 4 sessions
Week 6	Build	Tue · Easy run · 50 min Wed · Tempo or threshold run · 54 min Fri · Easy run · 50 min Sat · Long run · 120 min	274 min · 4 sessions
Week 7	Build	Tue · Easy run · 40 min Fri · Easy run · 40 min Sat · Long run · 75 min	155 min · 3 sessions
Week 8	Specific	Tue · Easy run · 60 min Wed · Fartlek run · 40 min Fri · Easy run · 50 min Sat · Long run · 120 min	270 min · 4 sessions
Week 9	Specific	Tue · Easy run · 50 min Wed · Tempo or threshold run · 50 min Sat · Progression run · 90 min	190 min · 3 sessions
Week 10	Specific	Tue · Easy run · 40 min Wed · Tempo or threshold run · 40 min Sat · Long run · 90 min	170 min · 3 sessions
Week 11	Taper	Tue · Easy run · 30 min Wed · Tempo or threshold run · 40 min Sat · Long run · 75 min	145 min · 3 sessions
Week 12	Taper	Tue · Recovery run · 20 min	20 min · 1 sessions

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Questions about this schedule

How long is this schedule?

The complete schedule contains 12 weeks.

How many sessions are scheduled each week?

The schedule contains 2–4 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 120 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.