Half-Marathon Training Plan for Beginners: Your Ultimate Guide

It can be an intimidating task: Running your first half-marathon. For beginner runners, who might be used to shorter runs of up to 5 miles, a 13.1-mile race, the length of a half-marathon, can seem daunting. One question you might have before you start training is: Can you finish it? If you’ve never run farther than 5 miles, or you’re used to doing races that are 5 kilometers (3.1 miles) or even 10Ks, making the jump to a half-marathon distance seems like a big leap. Don’t get discouraged. Around 2 million runners annually participate in half-marathons in the United States, making it the fastest-growing race in the country. All of them had to run their first half-marathon at some point, and they faced the same challenges that you will when you run your half-marathon: How to get to the finish line.

The best way to ensure completing a successful half-marathon is by following a detailed training plan tailored for beginners. Knowing that you’re well-prepared and have put in the work will give you the confidence to finish. Below is a 12-week plan for beginners to use to train for a half-marathon. You can download it to help you train for your half- marathon. Remember to always consult a physician before beginning a training plan.

Half-Marathon Training Plan

It’s best if you have some level of running experience before you start training for a 12-week plan. A base of running 3 miles, several times a week, is a good background to jump into a 12-week plan. If you don’t have that base, you can start by running and walking the recommended distances. Often, beginners will walk parts of the race. It’s acceptable to finish a half-marathon at your own pace. If that means you must walk parts of it, that’s okay.

For beginners, it’s not important to worry about your running times in the early part of your training plan. What’s important is to finish your daily runs and make sure you document your times. The more miles you get in, the more likely your time will drop. Below are some terms you’ll find in the training plan. 

Runs: The mileage for the runs builds up over the 12-week plan. Your longest run is in week 10, when you go 10 miles. For the last 2 weeks, you taper down, which means you run fewer miles. It’s important to reduce your miles before the race so you are in optimum condition on race day. This plan calls for running between 10 and 23 miles per week. 

Cross Training: Cross training (CT) is any kind of aerobic exercise except for running. It can also include weight training. Examples of cross training are swimming, biking, rowing, and using the elliptical. If you weight train, consider doing circuits that elevate your heart rate for short bursts. That can help improve your strength and endurance, which is beneficial for running longer distances.                                                           

5K and 10K Races: This plan includes running a 5K race in week 6 and a 10K race in week 9. Scheduling these races puts you in a race day atmosphere that’ll help you when you run the half-marathon.                                                                                 

Pace: Pace means that you try to run the race at the speed you want to finish the half-marathon in. For example, if your goal is to average 10 minutes per mile for the race, you’d run 4 miles at pace on Thursday in week 11. 

You don’t have to follow the plan exactly. You can switch the days to fit your schedule. Generally, though, it’s important to run the suggested mileage for each week to build your aerobic system and endurance. If you’re injured, take time off. Running through an injury can make it worse. It’s best to run outside and not on a treadmill if you’re running your first half-marathon. Running on a treadmill is different than running on trails or concrete. You want to simulate real running conditions for your race day.

Race Day Preparation

You should plan out your pre-race-day routine. Make sure you have all the clothes and equipment you need laid out in one place so you can get it when you wake up. It’s important to eat and drink properly on race day. Check the weather report the night before you run. Your choice of clothing and apparel could change based on the weather conditions. Below are some tips for getting ready for the race.

• Hydrate: Drink plenty of water before the race. Some runners like to drink coffee. It’s okay to caffeinate if you prefer that. There’s no specific amount of water you should drink before a race. Generally, wake up and drink at least 8 ounces of water and then up to 16 ounces leading to the race. If it’s hot outside, you’ll have to drink more fluids.
• Eating: A few hours before the race, eat something high in carbohydrates. Avoid consuming too much protein. It takes longer to digest, and it can make you feel heavy. When the race is finished, have a piece of fruit with some carbs. Eat a normal meal a few hours after the race is completed.
• Location: Scout the route and its location before the race begins. You should know where you’re going to register when you get on site. Make sure you arrive at the race at least 90 minutes before the start. That gives you time to take care of any complications that could arise in the registration process.
• Warmup: Stretch to get your muscles loose and then run for 5 to 10 minutes at an easy pace. Finish with four 30-second runs at your half-marathon pace. Rest 20 seconds between each run.
• Relax: Do your best to slow your heart rate down 10 to 15 minutes before the race. Visualize how you’ll attack the course. Try to relax. Too much adrenaline can drain the energy you need for the last half of the race.

Essential Running Gear & Equipment

You’ll need to have the right pair of shoes, special apparel, and other accessories for a successful running day.

• Shoes: You should get properly fitted for a pair of running shoes. Your shoes should allow for a full range of motion and have enough space for your toes to move. Your shoes shouldn’t be brand new. Run with them 3 or 4 times before race day to know how they perform.
• Socks: Your socks should be lightweight and breathable. Avoid all cotton socks. They can get too hot. Your socks should hug your feet comfortably and never slide out of place when running.
• Moisture-Wicking Shirt: Your shirt should be lightweight, soft, and breathable with a comfortable fit. Moisture-wicking means the moisture is absorbed by the fabric, so you don’t feel the sweat.
• Shorts: A pair of comfortable, lightweight, moisture-wicking shorts are a good option for race day. 
• Headphones: If you like to listen to music, make sure you pack your ear buds. 
• Sunscreen: If it’s sunny outside, protecting yourself from the sun is a must.

For a beginner, it’s important to learn to appreciate the preparation and enjoy race day. Your best feeling comes when you finish the race and understand that all the work you put in was worth it.