12-Week Advanced Beginner Half Marathon Training Schedule

Taking on Your First Half Marathon

Deciding to run your first half marathon is an exciting goal! While 13.1 miles may seem intimidating at first, a beginner training plan can set you up for success.

Benefits of Half Marathon Training

Committing to a half marathon provides many benefits beyond race day. Here are a few you’ll likely experience along the way:

Improved cardiovascular health
Increased endurance
A sense of accomplishment as your complete longer runs
Meeting new friends through group runs and races

Key Components of Beginner Half Marathon Training

As you embark on half marathon training, keeping these components in mind will help you make steady progress:

Cross training – Supplement running with low-impact activities like cycling, swimming, or yoga.
Strength training – Core and lower body exercises prevent injury and fatigue.
Dynamic stretching – Loosens muscles and increases range of motion.
Fueling – Proper hydration and balanced nutrition gives energy for mileage.
Rest and recovery – As important as the running itself!

12-Week Beginner Half Marathon Schedule Overview

This 12-week training plan balances key running workouts with strength, cross-training, and rest. Some details include:

3 runs per week, with a long run on weekends
2 cross-training workouts optional
Short, mid-week run includes speed intervals
Long runs increase gradually up to 10 miles
1 rest/recovery day between each hard effort

FAQ

What is the longest run on this 12-week plan?

The longest run is 10 miles, which comes in week 11. This allows your body to adapt to the longer distance prior to your half marathon.

How much should I run during the week?

Most mid-week runs range from 3-5 miles. Listen to your body and adjust as needed based on your current fitness level.

Can I switch the rest day to suit my schedule?

Yes, you can shift the designated rest day to work for you. Just be sure to space out hard efforts and not do speed workouts back-to-back.

What if I miss a workout due to illness or travel?

It’s no problem to miss 1 workout per 3-week training cycle. Either pick back up where you left off or repeat the week you missed.

Do I need to diet while half marathon training?

There is no need to diet, but fueling properly ensures you have energy for your runs. Increase carb intake before long runs and eat a mix of whole foods daily.