If you’re hoping to train for an upcoming race, you’ll love this 16 week half marathon training plan. This beginner-friendly plan is built on 4 days a week of running and is great for those who want to reach the finish line confidently.
Feel free to jump to the bottom to download the plan, but I recommend reading all the information in this post as it is essential to understanding how to use it (i.e workout descriptions, pacing, etc.)
Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Short Course Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to beginning any new exercise program.
Who is this plan for?
This plan is meant for runners who:
- Would like to complete their first half marathon
- Have completed a half marathon in the past but would like more structured training for their upcoming race
This plan is not specifically geared towards any particular time goal. If you’ve done half marathons in the past and you’re hoping to PR, I would recommend instead looking at plans like our sub 2 hour half marathon training plan or our 8 week intermediate half marathon training plan.
What level of fitness do I need to start?
To start using this plan, you should have at least 2 months of consistent running (or run/walk) history without injury. You should be currently running at least 8-10 miles total per week (for example, running 2 miles 4x/week or running 3 miles 3x/week). You should be able to run (or run/walk) at least 3 miles comfortably right now.
Do not start this plan if you have any running injuries or medical conditions that affect your ability to exercise safely or maintain good running form.
Schedule overview
This 16 week beginner half marathon training plan includes four runs per week. The weekly mileage starts at approximately 9 miles and peaks around 25 miles. The week is broken down as follows:
- Mondays – Easy run
- Tuesdays or Wednesdays – Variable* (easy runs, fartlek runs, or paced runs)
- Thursdays – Easy run
- Saturdays – Long run
*Note that some new runners may prefer not doing any speedwork, which include the fartlek and paced runs. That’s completely fine. If this is you, simple run those miles at an easy conversational pace instead.
The remaining days of the week can include rest, cross training, and/or strength training. If you plan to incorporate other workouts, keep at least one day of the week fully for rest.
Workout Descriptions
Here are the different types of runs you’ll see in this plan:
Easy runs – These should be run at a conversational pace (meaning if someone was running next to you, you’d be able to hold a conversation with them). It is tempting to want to run these faster, but it’s important to keep the easy runs easy for aerobic adaptations.
Long Runs – The goal of the weekly long run is to build your endurance. In this plan, the long runs start at just 3 miles in the first week, and build up to a peak of 12 miles. The long runs are done at a similar pace to your easy runs, though sometimes, you may need to slow your pace on these a bit to be able to finish the total mileage.
Fartlek Runs – Fartlek running is a Swedish term that means unstructured intervals. These workouts are for you to have fun with! Go out and warm up for a mile, then use some unstructured intervals throughout the remainder of the mileage. For example, try running fast to the next mailbox and recovering with a jog for a few more mailboxes. Or run hard for one song and easy for the next. You can modify these according to how you are feeling. They’re meant to be enjoyable and have alternating paces throughout the mileage listed.
Pace runs – These runs start at an easy pace, accelerate to a fast pace for a certain amount of mileage in the middle, then decelerate back to an easy pace. “Fast” means a comfortably hard pace that you can maintain throughout the entire mileage for that portion. (For example, let’s say your easy conversational runs are done at a 12 minute/mile pace. Your fast miles might be at an 11 minute/mile pace.)
Additional Training Tips
As you start to train for your half marathon, it is helpful to keep the following information in mind:
- Warm up and cool down: Warming up is essential during the fartlek and paced runs, as it helps prepare the body for the quicker turnover and greater cardiovascular challenge of the faster running. Similarly, it’s a good idea to take a few minutes at the end of each run to walk to allow your heart rate to come back down.
- Pay attention to form: Proper running form may improve speed and can reduce injury risk. Keep your head and neck neutral, keep your arms swinging lightly at your sides, and use quick feet in a normal stride. (Avoid overstriding – aka taking huge, long steps – as that can put you at risk for injury).
- Wear good shoes: I highly recommend all runners stop by their local running shoe store to get advice on what shoes may be the best fit for their feet. Try them on, run a little bit in the store, and pick out a pair that work for you. Remember that shoes break down over time, so it’s a good idea to replace them every 300-500 miles (approximately).
- Fuel properly: For most people, fueling during exercise helps improve performance in events lasting more than 75-90 minutes. This applies to most half marathoners, both for race day and long training runs. Practice half marathon fueling during your training runs to ensure you’re setting yourself up for success on race day.
- Incorporate good recovery strategies: Recovery is a key part of training, as it gives your body the ability to make adaptations and improve your performance. You’ll see lots of information about recovery, but I believe the two most underrated strategies are getting enough sleep and eating a balanced diet. Other favorites among runners include foam rolling, stretching after a run (check out our articles on glute stretches and hip stretches), and using a percussion massager.
- Build in strength training if possible: Strength training may help improve the power in your stride and prevent injuries. Ideally, you’d focus on building strength in the off season and maintaining it with 2 strength sessions per week during a training block. If you don’t currently strength train, you can add in a session or two each week. These can be done as an AM/PM workout opposite one of your easy runs, or on the cross-training days. Avoid strength training on your long run day. [Helpful resources: bodyweight exercises for beginners, glute strength exercises, and resistance band exercises for runners.]
- Soreness/Injury: A little post-run soreness or tired, heavy legs can be normal during training. However, constant soreness or any type of pain is not normal. See a doctor before progressing with the plan if you experience this.
16 Week Beginner Half Marathon Training Plan
Here is your plan! The image below is likely small if you’re viewing on mobile, but you can download the PDF copy of the training plan to save and view it larger. For accessibility purposes, the plan is also written in plain text below the image.
*This plan is for individual use only; it is not meant for commercial use or display on other websites.*
Week 1
- Monday – 2 mile easy run.
- Tuesday or Wednesday – 2 mile easy run.
- Thursday – 2 mile easy run.
- Saturday – 3 mile long run.
Week 2
- Monday – 2 mile easy run.
- Tuesday or Wednesday – 2 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 4 mile long run.
Week 3
- Monday – 3 mile easy run.
- Tuesday or Wednesday – 2.5 miles, broken down as 1 mile easy, 1 mile fast, and 0.5 miles easy.
- Thursday – 2.5 mile easy run.
- Saturday – 3 mile long run.
Week 4
- Monday – 3 mile easy run.
- Tuesday or Wednesday – 3 mile fartlek run.
- Thursday – 3 mile easy run.
- Saturday – 5 mile long run.
Week 5
- Monday – 3 mile easy run.
- Tuesday or Wednesday – 3 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 6 mile long run.
Week 6
- Monday – 3 mile easy run.
- Tuesday or Wednesday – 4 miles, broken down as 1 mile easy, 2 miles fast, and 1 mile easy.
- Thursday – 2 mile easy run.
- Saturday – 4 mile long run.
Week 7
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 3 mile fartlek run.
- Thursday – 4 mile easy run.
- Saturday – 7 mile long run.
Week 8
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 3 mile easy run.
- Thursday – 4 mile easy run.
- Saturday – 8 mile long run.
Week 9
- Monday – 3 mile easy run.
- Tuesday or Wednesday – 5 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 6 mile long run.
Week 10
- Monday – 5 mile easy run.
- Tuesday or Wednesday – 4 miles, broken down as 1 mile easy, 2 miles fast, and 1 mile easy.
- Thursday – 4 mile easy run.
- Saturday – 9 mile long run.
Week 11
- Monday – 5 mile easy run.
- Tuesday or Wednesday – 3 mile easy run.
- Thursday – 4 mile easy run.
- Saturday – 10 mile long run.
Week 12
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 5 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 7 mile long run.
Week 13
- Monday – 5 mile easy run.
- Tuesday or Wednesday – 4 mile fartlek run.
- Thursday – 4 mile easy run.
- Saturday – 11 mile long run.
Week 14
- Monday – 5 mile easy run.
- Tuesday or Wednesday – 4 mile easy run.
- Thursday – 4 mile easy run.
- Saturday – 12 mile long run.
Week 15
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 4 miles, broken down as 1 mile easy, 2 miles fast, and 1 mile easy.
- Thursday – 4 mile easy run.
- Saturday – 8 mile long run.
Week 16
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 3 mile easy run.
- Thursday – 2 mile easy run.
- Saturday or Sunday – RACE!
Cheers to a happy and healthy half marathon race!
- Cross Training Tips for Runners (From a Coach) - April 17, 2025
- Cottage Cheese Brownies - April 14, 2025
- What To Eat the Night Before a Race, According to a Dietitian - April 5, 2025
Leave a Reply