Run - Half Marathon Basic Training Plan (12 weeks)

Browse Training Plan Store

Back to Plan Details

Run - Half Marathon Basic Training Plan (12 weeks)


Vision Quest Coaching

All plans by this Coach


13 Weeks

Typical Week

1 Day Off, 1 Strength, 2 X-Train, 3 Run

Longest Workout

13.1 miles

Plan Specs

running half marathon beginner

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


This plan is intended for a first time half marathoner who wants to be prepared to complete 13.1 miles. It may start a little aggressively for a complete beginner, so if you are not currently comfortable exercising 30 minutes a day, we would recommend you complete our 8-week 5k training program prior to beginning this routine.

Aerobic endurance and proper pacing are the most important qualities to successfully completing a half marathon, so this plan focuses on a steady increase in weekly training volume and run intensity is limited. Cross-training is recommended once a week, and as an optional replacement for one weekly run for those who may be dealing with an injury or who have a history of running-related injuries.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:01
Training Load By Week
Average Weekly Training Hours: 02:01
Average Weekly Breakdown

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.

Sample Day 1

3 mile Run

Run your weekday runs at a steady, easy to moderate pace.

Sample Day 2

Cross-Train or Easy Run

Cross-training with a low-impact sport will help to improve fitness with less strain on the body than running. Suitable options include swimming or cycling. If training in a gym, rowing or eliptical trainers are also useful tools.

If you really enjoy running and are healthy, feel free to include a short run today. Notice the duration is scheduled in time rather than distance today, stick to that whether you cross train or run.

Sample Day 3

3 mile Run

Sample Day 4

Strength & Stability Training

A light routine of strength and stability training will promote total-body fitness and help you to remain more efficient and healthy during your run training.

Perform the following exercises in a circuit, repeating 2-3 times.
- Front Planks - 60 seconds;
- Side Planks - 30 seconds each side;
- Glute Bridges - 15 reps;
- Lateral Band Shuffles - 50 small steps;
- Squats - 15 reps;
- Lateral Lunges - 15 reps each leg;
- Hamstring Curls on a stability ball - 15 reps;
- Pushups - 15 reps
- Barbell or Dumbbell Row - 15 reps.

Sample Day 5

4 Mile Run

The weekend run will increase in volume at a faster rate than the weekday runs. Pace should be similar, perhaps slightly slower and readily sustainable for the longer duration.

Sample Day 6

Endurance Cross-Training

One of the weekend days will include a cross-training workout as well. This can be the same or a different activity than your weekday cross-training option, but definitely do something other than running. The volume of of the weekend workout will be longer than the weekday workout to build your endurance.

Sample Day 8

3 mile Run

$40.00 - Buy Now