This 12-week Beginner Half Marathon Plan is designed for runners who can comfortably run or jog 5 km without stopping but have not followed structured training before. The primary goal is simple: help you cross the finish line feeling strong and confident — with minimal risk of injury and maximum enjoyment along the way.
You’ll train 3 days per week, making this ideal for busy people or those prone to injury. The plan uses time-based workouts (instead of distance) so you can train effectively regardless of pace, and it follows UESCA-certified coaching principles: gradual progression, recovery weeks, and a single quality session per week for sustainable improvement.
Who this plan is for:
- First-time half marathon runners.
- Recreational runners looking to complete a half marathon without focusing on time goals.
- Athletes who prefer lower weekly volume with focused, purposeful sessions.
Plan features:
- Progressive build to a peak 90-minute long run.
- Every 4th week is a recovery week to promote adaptation and avoid burnout.
- Detailed descriptions and effort guidelines for every workout.
- One Tip of the Week for practical advice on training, race prep, and mindset.
- RPE-based intensity so you can train by feel, with or without a GPS watch.
Equipment needed:
- A reliable pair of running shoes.
- A watch or device that can measure time (GPS optional).
- Access to safe running routes (road, paved paths, or flat trails).
- Optional: running hydration belt or handheld bottle for long runs, energy gels for fueling practice.
RPE (Rate of Perceived Exertion) Scale Used in This Plan:
RPE 1–2 (Very Easy): Recovery pace, extremely light effort, can breathe through the nose easily.
RPE 3–4 (Easy): Comfortable, conversational pace; could run for a long time without fatigue.
RPE 5 (Steady/Moderate): Still controlled, but requires more focus; can speak in short sentences.
RPE 6 (Comfortably Hard): Challenging but sustainable; breathing is deeper, sentences broken.
RPE 7 (Hard): Controlled discomfort; strong effort that you can hold for several minutes.
RPE 8–9 (Very Hard): Short, intense efforts; breathing hard, only single words possible.
RPE 10 (Max Effort): All-out sprint or maximum effort you can sustain for only a few seconds.
Communication:
This is a pre-built, non-coached plan. There’s no ongoing communication with a coach, but every workout includes clear, detailed guidance so you’ll know exactly what to do and why you’re doing it.
UESCA-certified coach based in Barcelona, helping road and trail runners train smarter and stay consistent. I’ve run everything from half marathons to ultras, and coach with a practical, personal approach that fits real life.