Beginner Half Marathon Training Plan

Free beginner half marathon training plan. 16-week schedule with run/walk progression, easy base building, and complete race prep. Export to calendar.

Your first half marathon is 13.1 miles (21.1 km) of structured accomplishment. A 16-week beginner plan builds you from comfortable 5K runner to confident half marathon finisher.

16-week beginner-focused progression
Start-to-finish prep for first-timers
Run/walk options for early weeks
Export to Google or Apple Calendar

How to follow a beginner half marathon training plan

Build a 16-week first half marathon training schedule

Select Half Marathon: Choose Half Marathon as your goal race
Set your race date: Enter when your half marathon is
Choose Beginner: Select Beginner fitness level for appropriate progression
Generate and export: Get your 16-week plan and export to calendar

Frequently asked questions

How long should I train for my first half marathon?

16 weeks is ideal for most beginners. It provides enough time for base building (weeks 1–6), development (weeks 7–11), sharpening (weeks 12–14), and taper (weeks 15–16). If you're very new to running, consider starting with a 5K or 10K first.

How far should my longest run be before a half marathon?

Your peak long run should be 18–19 km, completed 2–3 weeks before race day. You don't need to run the full 21.1 km in training — race-day adrenaline and taper will get you to the finish.

Can I walk during a half marathon?

Absolutely. Many first-time half marathoners use a run/walk strategy, especially in the first few km. Training with run/walk intervals helps build fitness while managing impact.

Plan length and phase structure

Plan length and phase split by race and fitness level (weeks)
Race	Level	Total	Base	Development	Sharpening	Taper
5K	Beginner	8	2	2	2	1
5K	Intermediate	10	3	2	3	1
5K	Advanced	12	4	3	3	1
10K	Beginner	10	3	2	3	1
10K	Intermediate	12	4	3	3	1
10K	Advanced	14	5	4	3	1
Half Marathon	Beginner	12	4	3	2	2
Half Marathon	Intermediate	14	4	3	4	2
Half Marathon	Advanced	16	5	4	4	2
Marathon	Beginner	16	5	4	4	2
Marathon	Intermediate	18	6	5	4	2
Marathon	Advanced	20	7	5	5	2

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

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