A half marathon plan for a first 21.1 km takes about 12 weeks, three to four runs a week, and one long run that builds from 8 km to 18 km. This is the plan we give first-time half marathoners at our Samford gym, written by an accredited exercise physiologist, with the pacing, strength and fuelling advice that keeps you healthy through the build.
Are you ready for a half marathon plan?
A half marathon plan is not a starting point. Before week 1 you should be able to:
- Run 25 to 30 minutes comfortably, three times a week
- Have finished a 5 km event or training run without walking
- Be free of any injury that has stopped you running in the last six weeks
Not there yet? Our running plan for beginners will get you to 5 km first. The half marathon will still be there next season.
The 12-week half marathon program
Three to four runs a week: two easy runs, one quality session and one long run. Every fourth week is lighter so your body can absorb the work. The last two weeks are a taper.
| Week | Easy run 1 | Quality session | Easy run 2 | Long run |
|---|---|---|---|---|
| 1 | 4 km | 6 x 1 min faster, 1 min easy | 4 km | 8 km |
| 2 | 5 km | 15 min steady | 5 km | 10 km |
| 3 | 5 km | 8 x 1 min faster, 1 min easy | 5 km | 12 km |
| 4 (lighter) | 4 km | 10 min steady | 4 km | 8 km |
| 5 | 5 km | 3 x 5 min at goal pace | 6 km | 13 km |
| 6 | 6 km | 20 min steady | 6 km | 15 km |
| 7 | 6 km | 4 x 5 min at goal pace | 6 km | 16 km |
| 8 (lighter) | 5 km | 15 min steady | 5 km | 12 km |
| 9 | 6 km | 5 x 5 min at goal pace | 6 km | 18 km |
| 10 | 6 km | 25 min steady | 6 km | 16 km |
| 11 (taper) | 5 km | 4 x 3 min at goal pace | 4 km | 12 km |
| 12 (race) | 4 km | 3 km at goal pace | 3 km easy, two days out | Race day: 21.1 km |
Miss a run? Skip it and carry on. Never double up to make up lost kilometres. If you miss a full week through illness, repeat the previous week before moving on.
How your half marathon plan is structured
About 80 percent of your running should be easy: a pace you could hold a conversation at. The quality sessions are the only hard work each week. That mix builds endurance without breaking you down. Each lighter week drops volume by about a third to let tissues recover and adapt.
Pacing your first half marathon
A good starting target is your recent 10 km time multiplied by 2.2. For example, a 55-minute 10 km gives a half marathon target of about 2:01. Start steady. Most first-timers go out too fast and slow dramatically after 15 km. Run the first 10 km at or slightly slower than goal pace, and you will feel strong in the closing kilometres.
Strength work for half marathon runners
Two short strength sessions a week protect against the injuries that end most half marathon builds: shin splints, runner’s knee and Achilles trouble. Focus on single-leg exercises: split squats, step-ups, single-leg calf raises and single-leg Romanian deadlifts. Drop to one session a week during the taper. Our hip mobility drills make a good warm-up before them.
Fuelling during the build
For long runs under 90 minutes, water is usually enough. Once your long run passes 90 minutes, start practising race day fuelling: a gel or chews every 30 to 45 minutes, using the same products you plan to use in the race. Eat a familiar, carbohydrate-based meal two to three hours before your long run. Our guide to the best pre workout snack covers timing and options. If you are running in warm weather, our electrolyte drinks guide explains what to look for.
After your long run
Expect heavy legs for a day or two after your longest efforts. That is normal. Eat a meal with protein and carbohydrate within a couple of hours, sleep well, and walk the next day. Some people add a scoop of grass fed whey protein isolate Australia to a smoothie after their long run. Our guide to feeling sore after the gym covers what else helps.
When to get it checked
Normal: muscle soreness, tiredness and heavy legs. Not normal: sharp pain in one spot on a bone, pain that changes how you run, or a niggle that gets worse during every run. Stop, rest a few days, and get it assessed. An exercise physiologist can adjust your plan so a short setback does not cost you the race.
What comes next
Once you have finished your half marathon, take a full easy week before deciding what is next. If you want to go longer, our marathon running plan picks up where this one leaves off, with 16 weeks to race day.