13-Week Beginner Marathon Training Plan

This 13-week half marathon plan looking to build up from completing a recent 5k or 10k distance and looking to tackle the half marathon distance or improve on a half they have already done.

We build up from ~2.5 hours to a peak of ~4h of running in the week if doing all 4 runs. If doing 3 runs it will be ~2h of running up to ~3.5hours of running total. Make sure you are doing ~2h of running across 3x runs per week before starting this plan

You’ll run 3-4 days per week, typically including a long run, a threshold or half marathon-pace workout, a faster aerobic or speed-based session, and supporting easy runs to build durability and aerobic capacity. Training focuses on developing aerobic strength, improving marathon-specific efficiency, and sharpening pacing skills late in the cycle.

This plan is best suited for runners with a solid aerobic base who are comfortable running 2+ hours per week total . If you’re motivated, consistent, and ready to train with intent, this plan provides the framework to arrive on the start line fit, confident, and prepared to race.