Build confidence, endurance, and race-day readiness with this 12-week Beginner Half Marathon Training Plan.
Designed for runners preparing for their first half marathon or returning to structured training, this plan combines progressive run training, strength work, and mobility sessions to help you build endurance while staying healthy and consistent.
Throughout the plan, you'll develop pacing confidence, improve aerobic endurance, build running-specific strength, and learn how to approach race day with a clear strategy. The training progresses gradually and includes recovery weeks to help reduce injury risk and support long-term success.
Workouts are prescribed using percentages of Threshold Pace, allowing training intensities to adjust to your current fitness level. Rather than following fixed pace targets, you'll train using personalized effort ranges that scale to your abilities and can be updated as your fitness improves throughout the plan. Instructions for establishing your Threshold Pace are included within the plan.
This plan includes:
• 4 runs per week
• Progressive long run development
• Speed, stamina, and race-specific workouts
• 2 strength training sessions per week
• 1 mobility/recovery session per week
• Recovery weeks and race-week taper
• Pace and effort guidance throughout the plan
• Threshold Pace-based training zones that adapt to your current fitness level
Best For:
• First-time half marathon runners
• Runners returning after a break from training
• Athletes currently running approximately 3–4 times per week
• Runners looking for more structure and guidance in their training
• Athletes who want to finish strong while building confidence for future races
Equipment Recommended:
• Running shoes
• GPS watch (optional)
• Light dumbbells or gym access for strength workouts (optional)
• Resistance band (optional)
Athlete Expectations:
This is a self-guided training plan designed to provide structure and guidance throughout your training cycle. Workouts include descriptions, pacing guidance, and coaching notes to help you understand the purpose behind each session.
This plan does not include individualized coaching, workout feedback, plan modifications, or direct communication with a coach.