This 12 week half marathon training plan is a perfect option for beginner runners, or for experienced runners who are looking for no frills half marathon training with just 3 days a week of running.
Highlights of this 12 week half marathon training plan:
I used this half marathon when I was training for the Earth Rock Run half marathon in 2016. That was my first half marathon back after having a baby in 2015, so it was important to me when I designed this to fit a few of my needs:
- Included 3 days a week of running – I was a new mom and was running this blog while also teaching as an adjunct professor, so I was still figuring out how to best manage my time.
- Was built as a 12 week half marathon training schedule – This brought me up to race day perfectly. At that point I was running regularly a few times a week, but I needed structure with my short and long runs to get me up to race day.
- Built in recovery weeks. Every plan should include these, and you’ll notice it here on the long runs. Every 3-4 weeks, the mileage drops down to give your body a chance to repair and recover.
Who is this plan for?
This 12 week half marathon training schedule is perfect for those of you who can run (or run/walk) about 3-4 miles comfortably. If you’re not comfortable yet with that amount, check out my 20 week half marathon training plan which starts out with short runs of just 1.5 miles and long runs of 2 miles.
Will this training plan help me meet a time goal?
It can, but if you’re an experienced runner looking to PR, it’s probably not the plan for you.
This plan is structured to be very simple, with no bells and whistles. It will take you from being able to do a few miles a day to being able to complete a half marathon. It’s not meant for people that want to finish super speedy – it’s meant for those of us that want to be prepared enough to cross the finish line without collapsing. 😉
I’ve followed this kind of training program for just about all of the half marathons I’ve completed and have never had a DNF. I’m slow, but I’m steady and always finish the race.
Of course, you can certainly set a time goal for your race based on your typical long run speed. Following any training plan will help you meet a reasonable time goal, thanks to the consistency in training.
Tips for using this 12 week half marathon training schedule:
- It is pretty simple to follow this! Just choose 3 days a week and follow the recommended mileage for each day. I recommend picking days that are not back to back, like Mon/Weds/Sat or Tues/Thurs/Sun.
- The mileage in this plan increases slightly from week to week (around 2 mile jumps each week) and there are several taper weeks built in. So while it’s a short plan in the sense that it’s only 12 weeks, it’s as gradual as you can get given the time frame.
- You should also plan to cross train at least one other day per week – it improves cardiovascular endurance and also strengthens different muscles, thus preventing injuries. Think of the elliptical, swimming, cycling, or something else you enjoy.
Modifications for more experienced runners:
If you wanted something a bit more advanced or you wanted to work on your time at all, you could follow something similar to this but add in a 4th day of running. You’d follow something similar to below, but your 4th day built in here would be a short run (2-3 miles) where you are focused on speed.
If you are a more seasoned runner looking for a more intense plan that will help you set a PR, I recommend checking out our 12 week half marathon training schedule for intermediate runners. This plan is a 5 day-a-week training schedule, and has a lot more speed work built in.
Don’t forget to go ahead and pin this 12 week half marathon training plan now so you’ve got it saved – just hover over the image and the ‘pin it’ button should appear. 🙂
Happy running!
Share with me: Are you signed up for any half marathons this year? Have you ever done one before? Do you think following this 12 week half marathon training schedule will help you?
Chrissy Carroll
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Janelle @ Run With No Regrets says
February 8, 2016 at 12:02 pmThis is a great training plan for a half marathon. I can’t believe we’ll be in May in 12 weeks, there’s a big 10 mile race in Philly – the Broad Street Run, that’s on the same day and a lot of people are getting geared up for it!
Chrissy Carroll says
February 10, 2016 at 6:53 pmI know – 12 weeks seems so short of a time frame until May. Though I am looking forward to the spring weather again!
Margo says
February 8, 2016 at 12:07 pmI am not a runner but a cyclist who needs to get some rides planned out for 2016. You are inspiring me!
Chrissy Carroll says
February 10, 2016 at 6:54 pmThat’s awesome Margo! Do you cycle long distances? I once did a century ride and it was the hardest thing I think I’ve ever done. I felt like I was going to collapse at the end, haha.
Jen @ Pretty Little Grub says
February 8, 2016 at 12:50 pmI can’t believe it’s only 12 weeks until May. That scares me because that’s when my next marathon is! This looks like a great beginner training plan.
Chrissy Carroll says
February 10, 2016 at 6:55 pmI’m sure your May marathon will be awesome! 🙂
Diane says
February 8, 2016 at 1:01 pmHey, look at us! You and I are both prepping for May 1st Half Marathon races! I have a few races in between but those just came up so I going to stick with my 12 week plan for the May 1st race. I like how you have your plan written up nice and easy to follow. It’s so necessary, for me anyhow, to be able to tweak which days you do what. Things come up all the time! Happy Training Chrissy!!
Chrissy Carroll says
February 10, 2016 at 6:55 pmThat’s so funny Diane – I didn’t realize yours was on May 1st too! Happy training to you as well.
Coco says
February 8, 2016 at 1:24 pmI like that training plan! I may adopt if for my spring races. I prefer to run 3x per week!
Chrissy Carroll says
February 10, 2016 at 6:56 pmI’m all about the 3 days per week plan – any more than that and I tend to get overwhelmed.
Nicole @ Fitful Focus says
February 8, 2016 at 2:01 pmI love that this plan is only 3 days of running. My first training plan was 5 days and it’s just too much. I like having days to do other exercises and not burn out on running.
Chrissy Carroll says
February 10, 2016 at 6:57 pmWhen I was training for one of my half marathons I started out by trying to do more days per week and then went right back to 3. I like the flexibility 3 days per week gives and I also feel like my schedule isn’t insanely full of runs.
Deborah @ Confessions of a mother runner says
February 8, 2016 at 3:39 pmAh May in 12 weeks sounds amazing! I am hoping to do the Hershey half this October it’s been a while since I’ve done one.
Chrissy Carroll says
February 10, 2016 at 6:57 pmDo they give out chocolate at the end of the Hershey half? Because if so, I may need to think about a road trip to that race.
MCM Mama Runs says
February 8, 2016 at 7:36 pmGah, that means I’m 14 weeks out from my multiple half marathon series! I need to write a plan LOL. This one definitely looks good for a beginner.
Chrissy Carroll says
February 10, 2016 at 6:58 pmI know, time seems to be flying by already in 2016. Good luck on your series!
Jessica says
February 8, 2016 at 8:04 pmDefinitely on my to-do list this year! I’m pinning this as soon as I’m cleared for exercise
Chrissy Carroll says
February 10, 2016 at 6:58 pmThat’s great Jessica!
[email protected] the Long Way Home says
February 8, 2016 at 8:55 pmLooks like a solid training plan for a half! Nice!
Chrissy Carroll says
February 10, 2016 at 6:58 pmThanks Wendy 🙂
Jenn says
February 8, 2016 at 10:02 pmThat looks like a fantastic starter plan!
I just ran my 6th half in November, and I have at least four more scheduled for this year. Not really sure how that happened, but only two of them are really goal races.
Good luck in May!
Chrissy Carroll says
February 10, 2016 at 7:00 pmThanks Jenn! 4 scheduled this year – that’s awesome!
Lex @ Flecksoflex says
February 9, 2016 at 12:53 amI’m definitely planning to run a few half marathons this year. I ran my first half back in November, and I loved it! Since I’m a total wuss in the winter, I’ve been working on getting stronger this time around. It’s great that you mentioned that people should plan to get at least one day of cross training in. So many online programs/guides don’t warn people about this!
Chrissy Carroll says
February 10, 2016 at 7:01 pmYes!! I run my very best times when I strength training consistently in the off-season and work it in at least 1 day/week in-season.
jill conyers says
February 9, 2016 at 3:59 amHalf is my favorite race distance and I’ve run many. Looks like a great plan for beginners!
Chrissy Carroll says
February 10, 2016 at 7:01 pmI LOVE the half distance too Jill.
Diatta @ Femme Fitale Fit Club says
February 9, 2016 at 7:13 amI don’t do half marathons but I will share this with my fitness group because they LOVE training for races and sometimes don’t know where to begin.
Chrissy Carroll says
February 10, 2016 at 7:01 pmAwesome – I hope it’s helpful to them Diatta!
Emily @ Sinful Nutrition says
February 9, 2016 at 9:15 amAs much as I’d like to PR for my second half marathon (potentially this fall), having not running a few months makes me want to take a little bit slower. Wish you were in Maine to motivate me! 🙂
Chrissy Carroll says
February 10, 2016 at 7:02 pmI know – it’d be awesome if we were closer! #rdrunners