This article was first published by RUN.
You’re sitting on the couch watching television when inspiration strikes. You hear someone on the news recount their story of going from feeling unhealthy and sluggish to running a half marathon. You see the glow on their face and the energy in their body and suddenly you realize: This is it. This is my next goal. I want to run a half marathon.
Then reality strikes. You haven’t worked out in months and maybe you’ve never run before in your life. How can you run a half marathon when you can’t even run to the end of your block?
Good question, and here’s a simple answer: You start from where you are, build up slowly so you enjoy the journey, and practice patience along the way. Here’s how you’re going to make it 13.1 miles.
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Make the Half Marathon Yours
The Couch to Half Marathon Plan is all about flexibility. At first glance, you’ll notice that the schedule uses run-walk intervals. Although this plan lists specific intervals, feel free to adjust it to make it fit for you.
You may be able to follow this plan as it stands, or it may feel too aggressive. If this is the case, simply adjust the intervals to include less running and more walking. Perform only the intervals that feel comfortable for your body so that you’re able to cover the distance safely and reach race day without injury.
Understanding the Half Marathon Training Plan
The run-walk workouts start with a walking warm-up (not listed in the chart), then alternate time running with time walking, and finish with a walking cool-down. For instance, in the first workout in week one, you run at a comfortable effort (just a bit quicker than your fastest walking speed) for one minute and then follow with two minutes of brisk walking and repeat that a total of 10 times. As the program builds, so does your running time.
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Once a week, you will do a long workout. You’ll start out with 3 miles and build from there. Every few weeks this distance will drop to allow your body time to recover. The long workout will be vital to teaching your body how to spend time on your feet, use fat as an energy source, and simulate the half marathon distance.
This half marathon training plan builds to running two 10-mile runs to prepare you for the 13.1-mile distance on race day. Why not go the whole way in training? Because when you push to run longer miles too quickly, your risk for injury skyrockets. Ten miles is plenty to prepare you well for a half-marathon race.
How to Train for a Half Marathon
Training for a half marathon might sound daunting—but you can do it. The most important thing to remember is to take the training day by day and the workouts step by step. As the weeks progress, your body will slowly become stronger, your mind will build confidence, and soon you’ll be amazed by how far you can go.
This plan includes three days of running per week, all of which have run-walk intervals. On Monday and Wednesday, you’ll focus on time, while on Saturday, you’ll focus on distance. For the majority of your workouts, it’s important to keep the running portion at an easy-to-moderate effort. That means you should be able to carry a conversation without too much huffing and puffing.
If you’d like, you can incorporate some speedwork as well. This is optional, but it can help you get to the finish line faster on race day. Choose either Monday or Wednesday as your “fast” day. During these workouts, focus on running at a slightly harder effort. That means you can still have a conversation, but your breathing may be labored, and as the workout goes on, it might be a bit tougher to get words out. It’s critical not to go all-out pace here. As a beginner, your goal is to get to the finish line healthy and happy, so we want to avoid injury and burnout at all costs.
How Long to Train for a Half Marathon for Best Results
If you’re going from zero running, we recommend 20 weeks to build up to the half distance. But sometimes that’s not realistic. Perhaps the race that all your friends are running is just 12 weeks away—or you started running a few months ago before life got in the way, but now you don’t want to go back to square one. Wherever you’re starting from, the key is to be realistic about your current fitness level and build from there.
This plan is tailored for people who have truly never run before. If that’s not you, feel free to look at the schedule and find a better starting point that matches your weekly running volume right now—maybe you can jump in at week 4 or 8. Be honest about how consistently you’ve been running, how long your recent runs have been, and how your body has felt during and after. Most people will need a minimum of 12 weeks to train before a half marathon. The less time you give yourself, the higher the risk of burnout and injury. No matter what, try not to cram extra runs into each week—slow and steady really does win this race.
Half Marathon Training Schedule for Beginners
Before you get started, let’s take a look at the different workouts in the Couch to Half Marathon training plan and how to execute each one. For all the workouts, you should do a 5-minute walking warm-up and cool-down before and ensure your body is ready to go and you recover properly.
- Training runs: Scheduled on Mondays and Wednesdays, these are the bread and butter of your training. Aim for completing the running intervals at an easy, conversational pace and the walking intervals at a brisk pace. You should end each workout feeling like you have more left in the tank and you could do a few more running intervals if needed.
- Speedwork (optional): You can choose to turn one of your “training runs” per week into a speedwork session to give your endurance capacity a boost while improving mental toughness. During these sessions, try to complete the running intervals at moderate intensity. That means you shouldn’t be able to talk in full sentences during the intervals and you may need to take the walking intervals a bit slower.
- Long run: The long run is essential to half marathon training. These sessions will help ensure you’re able to cover the distance on race day. Approach these workouts like your training runs—easy, conversational pace for the run, brisk pace for the walk. If you’re out for over 60 minutes, carry fuel. Take a gel or chews every 30 to 45 minutes along with water or an electrolyte beverage.
- Cross-training: Performing other cardio or strength activities will help build fitness without overtaxing your system. Cross-training also has the benefit of strengthening complementary muscle groups that can help improve running form and prevent injury. This could be cycling, yoga, swimming, weight lifting, Pilates, golf—or anything that doesn’t involve running, but makes you work up a sweat.
- Rest day: This might seem like an “off day”—and it is—but it’s an absolutely necessary part of training. Take it easy, adding in gentle stretching if that feels good.
How Do You Train for a Half Marathon?
Training for a half marathon isn’t just about logging miles—it’s about building smart habits that support your body and mindset along the way. Whether you’re aiming to finish strong or simply cross the starting line with confidence, these tips can help you get the most out of your training and run your very best 13.1:
- Build up gradually: There are no shortcuts here. Adding mileage slowly gives your cardiovascular system, muscles, joints, and bones time to safely adapt to the demands of training.
- Listen to your body: The plan is a guideline, but you know your body best. If you’re feeling wiped out or notice persistent aches, it’s better to rest than risk injury.
- Stay motivated: 20 weeks is a long haul—find what fuels your motivation. Whether it’s a running buddy, a killer playlist, a post-long run chocolate milk, or an online training group, use whatever keeps you going.
- Practice fueling: You’ll need to fuel on race day, so it’s a good idea to use your long runs as practice sessions. Experiment with different gels, chews, and drinks to see what works best for your digestive system.
- Remember to taper: In the final two weeks, you’ll ease up on mileage to give your body time to recover and recharge before race day. Don’t skip this!
- Have fun! Training can be tough, but it should also be enjoyable. Try to enjoy the ride, navigate the highs and lows, and most importantly, have fun.
