Plan Overview
Ready to tackle your first half marathon? This 12-week plan is designed specifically for beginner runners aiming to comfortably finish the 13.1-mile distance. The primary focus is building endurance safely through consistent easy running and basic strength work.
This plan is ideal if you're currently running about 3 times per week, can comfortably run 3-4 miles, and have completed a long run of at least 6 miles (starting base ~15 mpw). It starts with 3 required running days and adds an optional 4th run later. The plan includes scheduled cutback weeks for recovery and simple bodyweight strength training to help prevent injuries.
Navigate this guide using the menu above. Start with the Plan Dashboard for key stats. Dive into The Full Plan for weekly details. Understand the Strength Training Philosophy, refer to the Plan Legend, and use the RPE Scale to guide your effort. Remember, the goal is completion - enjoy the journey!
Plan Dashboard
Visualize the 12-week journey, understand the key metrics, and see how the mileage progresses towards race day.
Total Weekly Mileage Progression
The Full Plan
Explore the weekly schedule broken down into four focused phases. Use the tabs to navigate through the plan. Remember to listen to your body and take extra rest if needed.
Phase 1: Foundation (Weeks 1-4)
Goal: Build consistency with 3 runs per week. Gradually increase the long run distance. Start incorporating basic strength and core exercises.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
|---|---|---|---|---|---|---|---|---|
| Wk 1 | REST | 4 mi (EASY) | STRENGTH: 20min + 10min Core |
4 mi (EASY) | REST | LR: 6 mi (EASY) | REST or 2 mi (R) | 16 mi |
| Wk 2 | REST | 4 mi (EASY) | STRENGTH: 20min + 10min Core |
5 mi (EASY) | REST | LR: 7 mi (EASY) | REST or 2 mi (R) | 18 mi |
| Wk 3 | REST | 5 mi (EASY) | STRENGTH: 25min + 10min Core |
5 mi (EASY) | REST | LR: 8 mi (EASY) | REST or 2 mi (R) | 20 mi |
| Wk 4 (Cutback) |
REST | 3 mi (EASY) | STRENGTH: 20min + 10min Core |
4 mi (EASY) | REST | LR: 6 mi (EASY) | REST or 2 mi (R) | 15 mi |
Strength Training Philosophy (First Half Marathon)
For a first half marathon, strength work focuses on building basic durability and preventing common running injuries. Keep it simple and focus on good form.
Strength (All Phases)
Goal: Build full-body stability and strength to support your running. Focus on form.
Sets/Reps: 2-3 sets of 10-15 reps. Bodyweight only.
Sample Exercises (Pick 4-5 per session):
- Bodyweight Squats
- Bodyweight Lunges (Forward & Reverse)
- Glute Bridges (Double & Single Leg)
- Push-ups (on knees or toes)
- Plank
- Bird-Dog
- Calf Raises
Core (All Phases)
Goal: Build a stable core to help maintain good running form.
Sample Routine: Choose 3-4 exercises. Perform each for 30-45 seconds, rest 15-30 seconds. Repeat for 2 rounds.
Sample Exercises:
- Planks (Front & Side - hold as long as possible with good form)
- Bird-Dogs
- Dead Bugs
- Crunches
- Glute Bridges
Taper (Wks 11-12): Reduce STRENGTH sessions to 15-20 minutes, focusing on light bodyweight movements. Continue with Core work.