Half Marathon Training Plan
Free 12 to 14 week training plans for beginners, intermediate, and advanced runners. Week-by-week schedules with daily workouts, pacing strategy, taper weeks, race day nutrition, and a mile-by-mile guide to race day.
How to Use These Plans
A half marathon is 13.1 miles (21.1 kilometers). It is the most popular race distance in the world, and for good reason. It is long enough to feel like a serious achievement, but short enough that you can train for it without taking over your life.
We have built three distinct plans for three different goals. The Beginner plan is designed for runners who can already run 3 to 4 miles and want to finish their first half marathon comfortably. The Intermediate plan is for runners who have raced before and want to target a specific finish time. The Advanced plan is for experienced runners chasing a personal record with higher volume and more quality workouts.
Every workout has a specific purpose. Easy runs build your aerobic base. Tempo runs improve your lactate threshold. Intervals build speed and running economy. Long runs teach your body to sustain effort over distance. And rest days are when your body actually adapts and gets stronger. Use our training pace calculator to find your exact paces for each workout type based on a recent race time or time trial.
12 weeks
Frequency: 3 runs/week
Goal: Finish comfortably
Prerequisite: Can run 3 to 4 miles
12 weeks
Frequency: 4 runs/week + tempo
Goal: Hit a target time
Prerequisite: Has raced a 10K
14 weeks
Frequency: 5 runs/week + quality
Goal: Set a new PR
Prerequisite: Has run a half before
Understanding Workout Types
Easy Run
60 to 90 sec/mi slower than race paceBuilds aerobic base, promotes recovery between hard workouts. Should feel comfortable enough to hold a full conversation.
Tempo Run
15 to 30 sec/mi faster than race paceImproves your lactate threshold, which is the pace you can sustain for about an hour. Feels "comfortably hard" where you can speak short phrases but not full sentences.
Intervals
5K race pace or fasterBuilds speed, running economy, and VO2max. Short, fast efforts with recovery jog between reps. These are the hardest workouts of the week.
Long Run
45 to 90 sec/mi slower than race paceTeaches your body to burn fat efficiently, builds mental toughness, and conditions your legs for the distance. The most important workout of the week for half marathon training.
Cross-Training
Moderate effortSwimming, cycling, or elliptical. Builds fitness without the impact stress of running. Keeps you active on non-running days while reducing injury risk.
Not sure what pace to run each workout? Use our training pace calculator to get personalized VDOT-based paces for easy runs, tempo efforts, intervals, and long runs based on a recent race result.
Beginner Plan: Finish Your First Half Marathon
This plan is for runners who can currently run 3 to 4 miles continuously and want to finish a half marathon comfortably. You will run 3 days per week with cross-training on Sundays. All runs are at easy, conversational pace. The focus is on gradually building your long run distance while keeping weekly volume manageable.
Peak long run is 11 miles in Week 10. Race day adrenaline and your 12-week base will carry you the final 2.1 miles. Recovery weeks in Weeks 4 and 8 give your body time to absorb the training. If a run/walk approach feels better, use it. There is no shame in walking during a half marathon.
Intermediate Plan: Hit Your Target Time
This plan is for runners who have raced at least a 10K and want to target a specific half marathon finish time. You will run 4 days per week with one tempo or interval session per week. The quality workout on Wednesday is the key session that builds race-specific fitness.
Long runs include race pace segments starting in Week 6. These teach your legs what race pace feels like when they are already tired. Peak long run is 12 miles in Week 9 with the last 3 miles at half marathon goal pace. Use our race pace calculator to determine your target pace.
Advanced Plan: Chase Your PR
This 14-week plan is for experienced runners who have completed at least one half marathon and want to set a new personal record. You will run 5 days per week with one interval session and one tempo run most weeks. Weekly mileage peaks around 45 to 50 miles.
The plan includes longer tempo runs (up to 6 miles), higher-volume interval sessions, and long runs with extended race pace finishes. The 14-week timeline allows for a proper 3-week taper in Weeks 12 through 14. Respect the recovery weeks in Weeks 4 and 8 even if you feel strong.
The Taper: How to Arrive Race-Ready
The taper is the planned reduction in training volume during the final weeks before your race. It feels counterintuitive to run less when you are preparing for the biggest effort of your training cycle. But the science is clear: a proper taper improves race performance by 2 to 3%.
20% less volume
Keep one quality workout but reduce the length of intervals and tempo. Long run drops to 8 to 10 miles. Easy runs stay the same pace but are shorter.
30 to 40% less volume
One shorter tempo or a few strides to maintain leg speed. Long run drops to 5 to 6 miles. You may feel restless or sluggish. This is normal and called "taper crazies."
50 to 60% less volume
A few short, easy runs of 2 to 3 miles with 4 to 6 strides. Complete rest the day before the race or a very light 15-minute shakeout jog. Sleep is more important than mileage.
Race Day Pacing: Negative Split vs Even Split
Even Split (Beginners)
Run the same pace from start to finish. This is the simplest strategy and works best for first-time half marathoners. Pick your goal pace and stick to it at every mile marker.
Example: 2:00 goal = 9:09/mi every mile. First half in 59:45, second half in 60:15.
Negative Split (Intermediate/Advanced)
Run the second half 15 to 30 seconds per mile faster than the first. Start conservatively, then increase effort from mile 8 to 9 onward. This strategy produces the fastest overall times.
Example: 1:45 goal. First half at 8:10/mi (53:30). Second half at 7:55/mi (51:30).
Use our race pace calculator to get your exact pace per mile and our split time calculator to plan your mile-by-mile targets.
What to Expect: Mile by Mile
Miles 1 to 3
The Opening ActEasyAdrenaline makes everything feel easy. This is a trap. Deliberately hold back. Run 10 to 15 seconds per mile slower than goal pace. Weave through the crowd calmly. Settle your breathing.
Miles 4 to 6
Finding RhythmModerateNow you settle into race pace. Your body has warmed up and the adrenaline has leveled off. Take your first gel around mile 5. Stay hydrated at every aid station.
Miles 7 to 9
The Mental MiddleModerate to HardThe halfway point. Excitement of the start is gone. Finish line is still far away. This is a mental challenge. Break it into mile-by-mile goals. Stay focused on form and cadence.
Miles 10 to 11
The GrindHardGlycogen stores are depleting. Your legs feel heavy. Take your second gel if you have not already. Shorten your stride slightly and increase turnover. Dig into your training.
Miles 12 to 13.1
The FinishAll OutThis is what you trained for. Pain is temporary. Start picking off runners ahead of you. Increase effort with each quarter mile. Sprint the last 400 meters. Cross that line.
Race Day Nutrition: When to Fuel
Pre-Race Meal (3 to 3.5 hours before start)
Eat 300 to 500 calories of easily digestible carbs (toast, bagel, oatmeal, banana)
Avoid high fiber, fat, and dairy on race morning
Drink 16 to 20 oz of water with the meal
Sip on a sports drink in the hour before the start
During the Race
Take water at every aid station, even if you do not feel thirsty
First gel at mile 5 with water (not sports drink, to avoid sugar overload)
Second gel at mile 9 to 10 with water
If the race offers on-course sports drink, take that instead of gels at miles 7 to 8
Practice this exact fueling strategy during training long runs
Post-Race Recovery
Eat within 30 minutes of finishing: mix of carbs and protein
Rehydrate aggressively for the rest of the day
Walk gently for 10 to 15 minutes after crossing the finish line
Do not run for at least 3 to 5 days post-race
For a detailed fueling plan with exact calorie and carbohydrate targets, use our race fueling calculator. For hydration planning, try our hydration calculator.
Race Day Timeline: Alarm to Finish Line
3.5 hours before
Wake up. Eat your practiced pre-race meal: toast with peanut butter and banana, oatmeal, or a bagel with honey. Drink 16 oz of water.
2 hours before
Arrive at the race venue. Pick up your bib if you have not already. Use the portable toilets (the lines get long). Sip water slowly.
1 hour before
Light jogging warmup for 5 to 10 minutes. Dynamic stretches: leg swings, high knees, butt kicks. Do not static stretch cold muscles.
30 min before
Find your starting corral. Pin your bib securely. Tie your shoes with a double knot. Last bathroom visit. Take a few deep breaths.
10 min before
Get into your starting corral. Start your GPS watch or running app. Do a few last easy strides in place to keep warm.
Gun time
Start conservatively. The first mile should feel almost too easy. Do not chase the runners who sprint off the line. Settle into your planned pace by mile 2.
Miles 1 to 4
Stay disciplined. Run your pace, not the crowd pace. Take water at every aid station, even if you do not feel thirsty. Enjoy the atmosphere.
Mile 5
Take your first energy gel with water. You should feel strong and comfortable at this point. If your pace feels hard already, slow down slightly.
Miles 6 to 8
The middle miles. Stay mentally engaged. Break the race into smaller segments. Focus on getting to the next mile marker, not the finish.
Miles 9 to 10
Take your second gel. This is where the race really starts. If you have energy left, begin increasing your effort gradually.
Miles 11 to 12
The hardest miles. Your legs are tired. This is where training pays off. Shorten your stride, increase your cadence, and stay relaxed.
Mile 13 to finish
Last 1.1 miles. Give everything you have left. Focus on the finish line. Sprint the final 400 meters if your legs allow. You are almost there.
Post-finish
Walk through the finish chute. Grab water and food. Put on warm clothes. Do not stop moving completely for 10 to 15 minutes. Celebrate.
Want a printable version? Our race day checklist gives you a personalized, step-by-step list you can check off on race morning.
6 Half Marathon Mistakes to Avoid
Starting the race too fast
Your first mile should feel easy. Going out just 15 seconds per mile too fast can cost you minutes in the final miles. Start conservatively, finish strong.
Skipping the taper
Reducing mileage in the last 2 to 3 weeks feels wrong, but it is essential. You will not lose fitness. You will gain freshness that translates directly to race performance.
Trying new gear or food on race day
Wear only shoes, clothes, and socks you have run in before. Eat only foods you have practiced with. Race day is for execution, not experimentation.
Running long runs too fast
Long runs should be 60 to 90 seconds per mile slower than race pace. Fast long runs leave you fatigued for the workouts that actually build speed.
Ignoring strength training
Two sessions per week of squats, lunges, planks, and glute bridges reduce injury risk dramatically and improve running economy. It does not need to be complicated.
Not practicing race nutrition
Your stomach needs training too. Practice taking gels and water during long runs. Find out what gels the race will provide at aid stations and train with those.
Make Training Runs Exciting
Half marathon training means a lot of easy miles. Motera makes those easy runs fun by turning every jog into a territory capture mission. Run loops to claim areas on the map, explore new neighborhoods through Fog of War, and watch your XP climb with every kilometer.
Runners training for races love Motera because it gives purpose to the easy runs that make up 80% of your training plan. Instead of slogging through another zone 2 jog, you are strategically expanding your territory.
MoteraFrequently Asked Questions
How many weeks do I need to train for a half marathon?
Most runners need 10 to 14 weeks of dedicated training. Beginners who can already run 3 to 4 miles should plan for 12 weeks. Intermediate runners targeting a specific time need 12 weeks. Advanced runners going for a PR benefit from 14 weeks to include more quality workouts and a proper taper. If you cannot yet run 3 miles continuously, build that base first before starting a half marathon plan.
Can a beginner run a half marathon?
Yes, with proper training. If you can currently run 3 to 4 miles without stopping, you have enough base fitness to begin a 12-week half marathon plan. The key is building mileage gradually, running most of your miles at an easy pace, and respecting rest days. Many first-time half marathoners finish in 2:15 to 2:45 using a run/walk strategy.
What pace should I run my long runs during training?
Long runs should be 60 to 90 seconds per mile slower than your goal race pace. For example, if you are targeting a 2:00 half marathon (9:09 per mile pace), your long runs should be around 10:00 to 10:45 per mile. Running long runs too fast is one of the most common training mistakes. Slow long runs build endurance without excessive fatigue.
Do I need to run 13.1 miles in training before race day?
No. Most training plans peak at 10 to 12 miles for the longest run. Race day adrenaline, crowd support, and taper will carry you the extra distance. Running the full 13.1 miles in training adds unnecessary injury risk and fatigue without significant fitness benefit.
When should I take energy gels during a half marathon?
Most runners benefit from one gel at mile 5 and another at mile 9 to 10. Always take gels with water, not sports drink, to avoid stomach issues. Practice your exact fueling strategy during training long runs. Never try a new gel or nutrition product on race day.
What is a taper and why does it matter?
A taper is a planned reduction in training volume during the final 2 to 3 weeks before race day. You reduce mileage by 20 to 40% while maintaining some intensity. This allows your body to fully recover and arrive at the start line fresh and strong. Skipping the taper is one of the top mistakes runners make. You will not lose fitness in 2 weeks, but you will gain freshness.
Should I run a negative split or even split in a half marathon?
For beginners, aim for even splits (same pace throughout). For intermediate and advanced runners, a slight negative split (second half 15 to 30 seconds faster than first half) is ideal. Start conservatively and pick up the pace after mile 8 to 9. Going out too fast in the first 3 miles is the number one race execution mistake.
How do I recover after a half marathon?
Take at least 3 to 5 easy days after the race with light walking or complete rest. Most runners need 10 to 14 days before returning to normal training. Do not race again for at least 3 to 4 weeks. Use our race recovery planner to get a personalized timeline based on your fitness level.
