Half Marathon Training Plan
Half Marathon Training Plan
A 12-16 weeks guide focused on endurance, threshold strength and fueling practice, with mileage, long-run, pacing, nutrition and mistake-avoidance guidance.
Who this Half Marathon plan is best for
- Runners preparing for 13.1 miles with enough time to build long-run durability.
- Athletes who want a blend of endurance, threshold work and fueling practice.
- Runners moving up from 10K who need to learn controlled pacing.
Beginner, Intermediate And Advanced Plan
Use the ranges as flexible guidance. Build gradually and keep easy days genuinely easy.
| Level | Weekly Mileage | Long Run Guidance | Workout Focus |
|---|---|---|---|
| Beginner | 25-40 miles per week | 9-13 miles easy | easy running, steady long runs and light tempo work |
| Intermediate | 40-60 miles per week | 13-16 miles easy | tempo runs, goal-pace blocks and long intervals |
| Advanced | 60-85 miles per week | 16-20 miles easy | threshold volume, long progression runs and race-pace work |
Pacing Advice
- Start conservatively for the first 3 miles.
- Use goal pace as a rhythm, not a sprint target.
- Practice holding pace late in long runs with fast-finish sections.
Nutrition Tips
- Practice fueling during long runs before race day.
- Consider carbohydrates during races lasting longer than about 75-90 minutes.
- Hydrate according to conditions and avoid trying new products on race day.
Common Mistakes
- Racing the first 5K too hard.
- Not practicing gels or fluids before race day.
- Skipping easy mileage and relying only on workouts.
Sample Training Week
- Easy run.
- Workout: threshold intervals or goal-pace blocks.
- Recovery run or rest.
- Medium-long aerobic run.
- Easy run with strides.
- Long run within your level's range, practicing fueling when needed.
- Rest or very easy cross-training.
How To Progress
- Build long-run distance gradually before adding fast-finish sections.
- Progress goal-pace work from short blocks to longer blocks across the plan.
- Practice fueling on long runs once race duration is likely to exceed 75-90 minutes.
Race-specific workouts
Use these as examples of the workout types that support this distance. Adjust volume and recovery to match your level.
| Workout | Example Session | Purpose |
|---|---|---|
| Goal-pace blocks | 3 x 2 miles at half-marathon pace with 3-4 minutes easy jog. | Practice race rhythm before the full distance fatigue arrives. |
| Threshold intervals | 4-6 x 1 mile at threshold effort with 60-90 seconds easy. | Build the strength to keep goal pace comfortable longer. |
| Fueling long run | Long run with planned gel, chew or sports drink practice. | Make race-day fueling familiar before the event. |
Taper guidance
- Begin reducing volume 10-14 days before race day.
- Keep a short goal-pace touch in the final week.
- Do not test new fueling, shoes or workouts during taper.
Methodology
How this training guidance is written
- Training guidance is written for recreational runners and organized by beginner, intermediate and advanced starting points.
- Mileage and long-run ranges are intentionally flexible so runners can adjust for injury history, recovery, terrain and available training time.
- The plans are educational running guidance, not medical advice. Runners with health concerns should use qualified professional guidance before changing training load.
Last updated June 2, 2026 by the PaceConverter editorial team. Read the editorial policy.
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Frequently asked questions
How long should a Half Marathon training plan be?
Most Half Marathon plans work well over 12-16 weeks, depending on your starting fitness, running history and goal.
How many miles per week should I run for Half Marathon?
Weekly mileage depends on experience level. Beginner, intermediate and advanced guidance is shown in the table above.
Should I practice Half Marathon race pace in training?
Yes. Short controlled segments at goal pace help you learn rhythm without turning every workout into a race.