Complete Half Marathon Training Guide: 12-Week Plan for Success

The half marathon distance of 13.1 miles represents the perfect challenge for many runners—long enough to be meaningful, yet achievable with proper training. Whether you're running your first half marathon or chasing a personal record, this comprehensive 12-week plan will prepare you for race day success. With 4-5 runs per week and a commitment of 12 weeks, you'll build the endurance, speed, and confidence needed to cross that finish line strong.

Understanding the 12-Week Training Cycle

Training calendar with running schedule and weekly plan

Effective half marathon training follows a structured progression through three distinct phases, each building upon the last to develop your running fitness systematically.

Phase 1: Base Building (Weeks 1-4)

Focus on building aerobic endurance through easy-paced runs. Your body adapts by increasing capillary density, strengthening tendons and ligaments, and developing aerobic capacity. Weekly mileage starts conservatively and builds gradually using the 10% rule.

Phase 2: Peak Training (Weeks 5-9)

Introduce tempo runs and interval training while continuing to extend your long run. This phase develops lactate threshold and running economy. Peak weekly mileage occurs during weeks 7-8, challenging your body while allowing recovery.

Phase 3: Taper (Weeks 10-12)

Reduce volume by 20-30% while maintaining intensity through shorter quality sessions. The taper allows your body to recover fully while maintaining fitness, ensuring you arrive at the start line fresh and ready to perform.

Learn more: Runner's World Training Plans | American College of Sports Medicine

Weekly Training Structure: Balancing Different Run Types

Different running intensities from easy pace to speed intervals

A well-rounded training week incorporates different types of runs, each serving a specific physiological purpose:

Easy Runs (3-5 miles)

Run at conversational pace where you can speak in full sentences. These runs build aerobic base, promote recovery, and comprise 70-80% of your training volume. Don't underestimate their importance—easy runs develop the endurance foundation for everything else.

Tempo Runs (4-6 miles)

Run at "comfortably hard" pace—about 80-85% of max effort. Tempo runs improve lactate threshold, teaching your body to process lactate more efficiently. You should be able to speak short phrases but not hold a conversation.

Interval Training (400m-1200m repeats)

Short, fast repetitions at 5K race pace or faster with recovery jogs between. Intervals improve VO2 max, running economy, and speed. Include these once weekly during peak training phase.

Long Runs (8-12 miles)

The cornerstone of half marathon training. Run these at easy pace, building from 8 miles in week 1 to 11-12 miles by week 9. Long runs build endurance, teach your body to burn fat efficiently, and provide mental confidence.

Additional reading: Jack Daniels' Running Formula

Sample Weekly Training Schedule

Here's what a typical week looks like during the peak training phase (Week 7):

Monday: Rest or cross-training (30 min cycling, swimming, or yoga)

Tuesday: 5 miles easy pace

Wednesday: 6 miles with 4 miles at tempo pace

Thursday: 4 miles easy pace (recovery)

Friday: Rest or 3 miles easy

Saturday: Interval workout - 8x800m at 10K pace with 400m recovery jog

Sunday: Long run - 11 miles at easy pace

Total Weekly Mileage: 33-36 miles

This schedule is adaptable to your lifestyle. The key is maintaining the structure while being flexible with which days you run. Just avoid doing hard workouts on consecutive days, and always give yourself at least one complete rest day weekly.

Runner's legs in motion showing proper running stride technique

Injury Prevention and Recovery Strategies

Runner doing post-run stretching and recovery routine outdoors

Staying healthy throughout 12 weeks of training requires proactive injury prevention strategies:

Warm-Up Properly

Begin every run with 5-10 minutes of easy jogging followed by dynamic stretching (leg swings, walking lunges, high knees). Never start a hard workout cold.

Cool Down and Stretch

End runs with 5 minutes of easy jogging, then static stretching for major muscle groups (calves, quads, hamstrings, hip flexors). Hold each stretch 30 seconds.

Strength Training

Include 2-3 sessions weekly of runner-specific strength work: squats, lunges, planks, single-leg deadlifts, and calf raises. Strong muscles support proper running mechanics and prevent overuse injuries.

Listen to Your Body

Learn to distinguish normal training soreness from pain that signals injury. Sharp, localized, or worsening pain warrants rest and potentially medical attention. Common issues include:

Runner's knee (patellofemoral pain)
IT band syndrome
Shin splints
Plantar fasciitis
Achilles tendinitis

Prevention resources: American Physical Therapy Association | Sports Medicine Guidelines

Mental Preparation and Training Psychology

Half marathon training isn't just physical—it's equally mental. Developing mental toughness and positive self-talk strategies during training translates directly to race day performance.

Visualization Techniques

Spend 5-10 minutes weekly visualizing successful race execution. Imagine yourself feeling strong at mile 10, maintaining form when tired, and crossing the finish line with energy. Mental rehearsal creates neural pathways that support actual performance.

Breaking Down the Distance

Rather than focusing on "13.1 miles," divide the race into manageable segments: first 5K, middle 10K, final 5K. This chunking strategy makes the distance feel less daunting and allows you to focus on present execution rather than distant outcomes.

Developing Mantras

Create 2-3 short, positive phrases to use when training gets tough: "Steady and strong," "This is what I trained for," or "One mile at a time." Practice these during hard training runs so they become automatic tools during the race.

Managing Training Anxiety

It's normal to feel nervous about long runs or speed workouts. Anxiety often signals that something matters to you. Reframe nervousness as excitement—your body preparing for the challenge ahead.

Building Training Confidence

Keep a training log documenting completed workouts. On days when doubt creeps in, review your log to see tangible proof of the work you've done. Confidence comes from accumulated evidence of your preparation.

Race Day Mindset

Approach race day with controlled aggression balanced by patience. Trust your training, respect the distance, and remember that your goal is to execute your plan—not to prove anything or chase others' paces.

Mental training resources: Sports Psychology Research

Ready to Start Your 12-Week Journey?

Remember that this training plan is a guide, not a rigid prescription. Listen to your body, adjust as needed, and don't hesitate to take an extra rest day if you're feeling overly fatigued. Consistency matters more than any single workout. Trust the process, stay patient, and you'll arrive at race day prepared and confident.

Nutrition Guide Race Day Strategy

Your Complete Half Marathon Training Guide