6-Month Half Marathon Training Plan
The longest, safest, most sustainable path to your first half marathon. Start from walking. Build through 5K and 10K milestone races. Arrive at 13.1 miles healthy, confident, and ready.
Why 6 Months Is the Safest Option
Most half marathon training plans are 12 to 16 weeks. They work great if you already run 15 to 20 miles per week. But if you are starting from scratch, those plans require a dangerous shortcut: building your running base and training for a half marathon at the same time. That is how injuries happen.
A 6-month plan separates these into distinct phases. First you build a running base (months 1 to 2). Then you extend your distance gradually (months 3 to 4). Then you add half marathon specific training (month 5). Then you peak and taper (month 6). Each phase prepares you for the next one.
The result: you arrive at race day with 6 months of consistent running behind you instead of 12 weeks of rushed progression. Your bones are stronger. Your tendons are adapted. Your aerobic engine is built on a solid foundation.
50% lower
Injury risk vs. 12-week plans
2 milestone races
5K at month 3, 10K at month 5
26 weeks
From walking to half marathon
3 to 4 days/week
Never more than 4 run days
How This Plan Compares
The Four Phases
The 26-week plan is divided into four phases. Each phase has a specific goal and builds on the previous one. You will never feel like you are in over your head because each phase only asks for a little more than the last.
Phase 1: Build a Running Base
Weeks 1 to 8Month 1 and 2 | 3 runs per week + 1 cross-train | 0 to 12 miles per week
Goal
Go from walking to running 30 minutes continuously
Weeks 1 to 2: Walk 20 to 30 minutes, 3 times per week
Weeks 3 to 4: Walk/jog intervals (walk 2 min, jog 1 min, repeat)
Weeks 5 to 6: Walk/jog intervals (walk 1 min, jog 3 min, repeat)
Weeks 7 to 8: Run 20 to 30 minutes continuously
Tip
This phase IS the Couch to 5K program. If you have already completed C25K, you can skip to Phase 2.
Phase 2: Extend to 5K and 10K
Weeks 9 to 14Month 3 and 4 | 3 to 4 runs per week + 1 cross-train | 12 to 20 miles per week
Goal
Build from 5K to 10K distance, run your first 5K race
Weeks 9 to 10: Run 3 miles 3x/week, one 4-mile long run
Weeks 11 to 12: Run 3 to 4 miles 3x/week, one 5-mile long run
Week 13: Enter a 5K race (celebrate this milestone)
Week 14: Recovery week, then add a 4th run day
Tip
Sign up for a 5K parkrun or local race at month 3. Crossing a real finish line makes everything feel worth it.
Phase 3: Build Half Marathon Endurance
Weeks 15 to 20Month 4 and 5 | 4 runs per week + 1 cross-train | 20 to 28 miles per week
Goal
Build long run to 10 to 12 miles, reach peak weekly mileage
Weeks 15 to 16: Long run builds to 7 to 8 miles
Weeks 17 to 18: Long run reaches 9 to 10 miles (recovery week at 18)
Week 19: Enter a 10K race as a confidence builder
Week 20: Long run peaks at 11 to 12 miles
Tip
Your long run increases by 1 to 1.5 miles per week with a recovery week every 4th week. Never increase weekly mileage by more than 10%.
Phase 4: Peak and Taper
Weeks 21 to 26Month 6 | 4 runs per week (reducing in taper) + 1 cross-train | 28 to 18 miles per week (decreasing)
Goal
Peak fitness, taper, and race day
Weeks 21 to 22: Maintain peak mileage (26 to 28 mi/week)
Weeks 23 to 24: Begin taper, reduce volume by 20 to 25%
Week 25: Reduce volume by 40%, short easy runs only
Week 26: Race week. 2 short shakeout runs, then race day
Tip
The taper feels wrong. You will feel restless and worried about losing fitness. Trust it. You are not losing fitness. You are gaining freshness.
Month-by-Month Overview
Walking and walk/jog intervals
Continuous running base
Build to 5K distance
Extend to 10K territory
Build half marathon endurance
Peak, taper, and race
Milestone Races Along the Way
Six months is a long time. Milestone races break the journey into achievable chunks and give you something to celebrate every couple of months.
5K Race
By week 13, you will have been running consistently for about 10 weeks. A 5K race (3.1 miles) is the perfect first race experience. It is short enough to feel manageable but long enough to feel like a real achievement. Parkruns are free and held every Saturday worldwide.
Expected time: 30 to 40 minutes for most beginners
10K Race
A 10K (6.2 miles) at month 5 serves as a dress rehearsal for your half marathon. You will practice race morning logistics, fueling, pacing, and running in a crowd. The 10K distance is far enough to teach you about pacing but short enough that a mistake is not catastrophic.
Expected time: 60 to 80 minutes for most runners at this stage
Find local events using our race finder.
The Tortoise Wins
There is a reason the tortoise wins the race. In running, patience is not just a virtue. It is a performance strategy. Here is what the research says about gradual training:
Injury rates drop dramatically with longer training timelines
A study in the British Journal of Sports Medicine found that increasing weekly mileage by more than 30% in a single week is the strongest predictor of running injury. This 6-month plan never increases mileage by more than 10 to 15% in any week.
Tendons adapt 3 to 5 times slower than muscles
Your cardiovascular fitness improves within 2 weeks of starting to run. Your muscles adapt in 4 to 6 weeks. But your tendons, ligaments, and bones need 3 to 6 months to fully adapt. A 6-month plan respects this biological reality.
Consistency beats intensity every time
Runners who train consistently for 6 months at moderate volume outperform runners who train intensely for 12 weeks. The reason is simple: consistent runners miss fewer days to injury and illness, so their total training volume is higher.
The habit sticks
Research on habit formation shows that behaviors become automatic after about 66 days. By the time you reach Phase 3 of this plan, running is no longer something you have to force yourself to do. It is just something you do.
About This 6-Month Half Marathon Plan
This is a free 26-week (6-month) half marathon training plan published by Motera, a gamified running app for iOS. The plan is designed for true beginners who cannot currently run and want to build safely to half marathon distance with the lowest possible injury risk. It is divided into four phases: Phase 1 (weeks 1 to 8) builds a running base from walking, Phase 2 (weeks 9 to 14) extends to 5K and 10K distances, Phase 3 (weeks 15 to 20) builds half marathon endurance, and Phase 4 (weeks 21 to 26) covers peak training and taper.
The plan includes milestone races at month 3 (5K) and month 5 (10K) to maintain motivation and practice race skills. Weekly mileage starts at 5 to 8 miles and peaks at 26 to 28 miles before a 3-week taper. The plan never requires more than 4 run days per week and never increases weekly mileage by more than 10 to 15 percent.
6 Months of Runs. 6 Months of Territory.
Imagine looking at your city map after 6 months of training and seeing every neighborhood you have explored, every zone you have captured, every corner you have discovered. Motera turns your entire half marathon journey into a visual record of how far you have come.
From your first 15-minute walk to your 12-mile long run, every session claims territory, earns XP, and lifts the Fog of War from your city. By race day, your map will tell the story of your transformation.
MoteraFrequently Asked Questions
Is 6 months too long to train for a half marathon?
No. Six months is actually the ideal duration for a true beginner. Most half marathon plans (12 to 16 weeks) assume you already have a running base of 15 to 20 miles per week. If you are starting from scratch, you need time to build that base before layering on half marathon specific training. Six months gives you that time without rushing.
Can I start this plan if I cannot run at all?
Yes. Phase 1 (weeks 1 to 8) starts with walking and walk/jog intervals. By the end of Phase 1, you will be running 30 minutes continuously. No running experience is required to start this plan.
How does this compare to a 12-week half marathon plan?
A 12-week plan requires that you can already run 4 to 6 miles before starting. This 6-month plan builds that base from zero. The injury rate is significantly lower because the progression is more gradual. You also get to run milestone races (5K and 10K) along the way, which keeps motivation high.
What pace should I target for my first half marathon?
For a first half marathon after a 6-month training plan, most beginners finish in 2:15 to 2:45. That is a pace of approximately 10:18 to 12:35 per mile. Your goal should be to finish strong and feel good, not to hit a specific time. You can chase a PR in your second half marathon.
Do I need to run the full 13.1 miles before race day?
No. Your longest training run peaks at 11 to 12 miles. You do not need to run the full distance in training. Race day adrenaline, crowd energy, aid stations, and your taper will carry you the remaining 1 to 2 miles. Running the full distance in training adds injury risk without a meaningful fitness benefit.
What if I get injured during the 6-month plan?
The biggest advantage of a 6-month timeline is flexibility. If you need to take a week or two off for an injury, you have time to recover and resume without missing your race. With a 12-week plan, a 2-week injury could derail the entire thing. With 26 weeks, you have a cushion built in.
Should I sign up for the half marathon before starting training?
Yes. Pick a race 6 months from now and register. Having a specific date creates accountability. You can also sign up for a 5K at month 3 and a 10K at month 5 as milestone races along the way.
How many days per week should I run on this plan?
Phase 1 starts with 3 days per week. Phases 2 and 3 build to 4 days per week. Phase 4 stays at 4 days. You also cross-train 1 to 2 times per week. The total time commitment is about 4 to 6 hours per week depending on the phase.
