One thing I’ve heard from several people lately is that they really want to train for their first half marathon, but then they say something along the lines of…
“I’m not sure if I can do it.”
“I don’t know how to train for it.”
“I don’t know if I have the time for it.”
OK, friends, I’ve heard you – and I’m going to make this easy peasy for you. You CAN do it and you CAN make the time to train for it, and I’m going to give you the tools right here today – with a FREE 20 week half marathon training schedule for beginners!
This is a very basic beginner’s plan, similar to what I wrote out for myself when I trained for my first half marathon. It’s designed to get you to the finish line – not necessarily to get you to any fancy time goal.
It’s kind of like a “couch to half marathon” version of training plans, meaning that even those very new to their running journey can successfully complete their race as long as they stick with the training schedule. I should know, because I was one of those people! I went from not running at all to completing my first half in about 5 months (and then completed my first full just 3 months after that). It is totally feasible and YOU can do it too.
[Tweet “This 20 week half marathon training schedule is perfect for beginner runners!”]Here are my favorite things about this 20 week half marathon training schedule for beginners:
- You only run three days a week, which means this plan is feasible time-wise for anyone. At the peak of training (the last several weeks), you’re looking at around 40-90 minutes for your two short runs (depending on your speed) and around weekly 1.5-3 hours for your long run. That means at max it’s around 6 hours a week. Anyone can carve out 6 hours!
- 20 weeks means = a 5 month half marathon training plan, which gives true beginners more time to build their endurance base. This means you gradually work your way up little by little, and leads to less chance of quitting out of frustration that you “can’t do it.”
- Weekly mileage increases relatively slowly (10-20%) and tapers back every few weeks in order to reduce the risk of injury.
- It’s a mileage based plan. I personally prefer these to time-based plans when it comes to beginner half marathon training, only because as a slow runner the time-based plans didn’t take that into account. Some of the time based half plans I’ve seen have maxed out around 90 minutes for a long run – but that may only get a slower runner through 7 or 8 miles. I prefer mileage-based plans at the start while you are developing your pacing and making sure you can successfully complete the mileage, and then you can always switch over to a time-based plan for future races.
Tips about half marathon training for beginners:
Pace:
- The 20 week half marathon training schedule can be used for running or walking.
- For running: Run at a comfortable pace that allows you to complete the mileage listed, particularly for your long runs. For shorter runs, you can push yourself a bit more for speed – but for long runs, your goal is just to finish it. If you get to the ends of your shorter runs and feel like “woah, that was SO easy” – then pick up the pace a bit next time. If you find yourself getting tired very quickly into the run, slow down a bit.
- Don’t forget that it is completely acceptable to run/walk or add in walking breaks as needed. Many runners build in purposeful walking breaks that include a 1 minute walk every 5-10 minutes or every mile. This can help keep you from getting too winded or to keep your legs “fresh” as you run. This is not just a beginner half marathon strategy, but is a strategy many seasoned runners use!
- For walking: Similar to above, walk at a pace that allows you to finish the mileage listed in a challenging yet comfortable manner.
Schedule:
- Spread out the running days so they are not back to back. In other words, a good schedule might be something like Tues/Thurs/Sat.
- Do not skip out on long run mileage. Walking is fine if you need to, but don’t quit halfway through just because you feel like you can’t run the whole thing. (The exception to this is if you feel pain during a run – in that case, it’s prudent to stop and avoid injury.)
- If you already run consistently…
If you’ve already been consistently running a few miles a few days each week, then you don’t need to start at week 1. Depending on your current training, you can probably jump in somewhere between weeks 4 to 8 and make this more of a 12-15 week training plan. Jump in on the week where days 1 and 2 match a running distance you’ve been consistently doing.
Warm Up / Cool Down:
- You can start each run with a few minutes of brisk walking or a slower paced jog to warm up. After each run, give yourself a few minutes of brisk walking to cool down. Stretch after your runs.
Cross Training:
- You should plan to cross train (like using the elliptical, taking a Zumba class, swimming, or riding a bike) at least one other day per week. It will help work other muscles, which can round out your training and help prevent overuse injuries.
- Strength training exercises – especially squats, lunges, and dead lifts – will help strengthen your muscles and can make you a better runner. Feel free to add these into an off day if you’d like, but don’t feel obligated if this is overwhelming.
- If you decide to add in more cross training or strength training on your off days, be sure you schedule yourself at least one day each week that’s completely devoted to rest.
Signing up for races:
- One of the best tips I can give you is to go look (like, right now) for a race that you want to do and SIGN UP. Search Active or Racewire to find races in your area. You will feel much more committed and motivated when you’ve paid for a race and it’s on the calendar. You’ve already got your beginner half marathon training plan right here, now go find your race! 🙂
- A few of my personal favorites for half marathons in New England include the Earth Rock Run Half (great swag), the Newport Half (great scenery) and the New Bedford Half (great field & company – and an early season race).
- Also, consider checking out the Rock ‘n’ Roll race series, which is well-organized and brings a very fun atmosphere to the race. {Disclosure – I was previously a race ambassador for Earth Rock Run and Rock n Roll.}
Ready to train? YES!! Here’s your plan….
The “Get Me To the Finish” 20 Week Half Marathon Training Schedule for Beginners
Share with me: What are your biggest fears in completing your first half marathon? Are you planning to use or have you used this 20 week half marathon training schedule? Is “couch to half marathon” your kinda training style as well? 🙂
Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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I am half way through this plan after an IT band injury led to a month off and much lower milage to avoid further injury and it is going so well. It felt as though I had not run a good distance in forever so getting to 8 miles last week was so liberating. I cannot thank you enough for putting together a basic plan that fits in with my busy schedule AND that doesn’t progress too quickly so I don’t hurt myself again. Although I started on week 3 this plan seems perfect for those just getting into running. This seriously rocks, thank you thank you thank you!
Love love love this Aubrey!!! So happy to hear that it is going well for you. Congrats on working your way back from an injury, I know that’s tough. 🙂
I just signed up for the Gasparilla, Tampa Bay Run, 15k/8k. Feb. 2017
I used to run a lot, but I am older, and out of shape 🙁
Thank you for this schedule, it looks very doable.
So glad there are people like you out there that are willing to give back!!!
Aw, I love this! You’re so welcome. I’m glad to hear you like the schedule. Good luck training for your race! Can’t wait to hear how it goes.
How did the February run go?:)
Hi there. What eating regimen can I follow while I use the 20 week half marathon running plan?
Hi Makeba!
As far as diet, honestly just a balanced everyday eating plan! Most athletes fare well eating an overall balanced plan with carbs, protein, and fat (this post has some great examples of healthy carbs for runners: https://www.snackinginsneakers.com/best-carbs-for-runners/).
These plate visuals might be helpful; beginner half marathoners will usually be in the “easy training” plate: https://swell.uccs.edu/theathletesplate
The only big change might be taking in some fuel and hydration on your runs. If a run is going to last more than 75-90 minutes, then most research shows taking in carbs + hydration + electrolytes during the run helps performance. You can find more info about that in this post: https://www.snackinginsneakers.com/half-marathon-fueling/
Do you have any recommended meal plans? protein bars?
Would absolutely love to hear what did not upset your stomach and actually provided genuine energy opposed to sugar.
Thank you 🙂
Hi Brianna! Making meal plan recommendations is kind of hard without knowing any personal/medical/current training details 🙂 That said, clean eating magazine has some pretty nice seasonal meal plans with shopping lists on their website. You could look to those as a base and adjust food up or down from there as needed to support your training or goals. If you need more customized help, I highly recommend an RD – be it myself or another one familiar with running needs.
As far as specific sports nutrition tips for things that don’t upset your stomach – I’m assuming you mean either beforehand or while you’re out running, yes?
If you’re thinking about while you’re out running, you should be taking in fuel for exercise lasting over 90 minutes. Sugar is actually what your body needs at that point to provide quick digesting energy to your muscles. It might be a sports drink, gels, gummies – or you could choose something like bananas, raisins, or fig newtons if you wanted something from the grocery store.
For eating before a long training session or race, something with easily digestible carbs that’s not too high in fat/fiber tends to work best. Think cereal with milk, a bagel, a waffle topped with fruit, a yogurt parfait, sweet potato hash, quinoa with a poached egg, etc.
Here are a few posts that might be helpful:
https://www.snackinginsneakers.com/6-tasty-energy-filled-pre-race-meals-for-runners/
https://www.snackinginsneakers.com/running-fuel-101-real-food-options/
Thank you!
I can’t find the code for $15 off the Rock N Road Race. Is it still available?
Hi Kimberly – Sorry my friend! The code was only available for a year, and it’s since expired so I took it down. However, if you google I bet you can find some bloggers on their team this year with a code!
Fixing to start this plan! I’ve been running for about six months now and I’m up to a 5k, I’ve had to go slow cause of shin splints…I think this plan will be just the thing to up my mileage, I’m doing 12 miles a week at the moment but never have I done a four or six miler!! Looking forward to what the next 15-20 weeks has to offer!!
YAY!!! So excited for you Heather. Don’t hesitate to reach out to me with any questions that you may come across during the training plan. You got this!!
PS – If you haven’t invested in a good pair of running shoes, old shoes can sometimes contribute to shin splints.
So, my son just finished his second half marathon and wants me to run with him next year. I just started this plan two days ago and I have done 1.5 miles on a cross-training treadmill. I already feel so much better. I can finish the 1.5 miles in 30 minutes and sill talk and breath, so this is totally doable. I am going to go through it twice before the marathon. That puts me at 10 months and the last two are going to be working to up my speed. Thanks for sharing this with us. 🙂
Way to go Roslyn! I’m so glad to hear that the plan is going well so far, and I think you’re idea of going through it twice gives you time to really build up your endurance and get ready for the half! Don’t hesitate to reach out if you have any questions.
Thanks for this plan. I used to run up to 13km, starting last year or so. Previously I had not run more than 5km in my twenties. Now almost forties, I intend to keep fit and shape and also due to the trend of distance running, I started with 7k and over 1 year plus i reached 13k. I plan to run my first half marathon.
Recently I got an injury at my foot due to overusage and previous ankle sprain that I have not been running for 3 weeks already for my foot was very painful. The pain is reducing and hopefully I can resume training runs again in about 3 to 4 weeks. The plan is good for me to resume my training from low mileage to continue training towards my half marathon. Really thank you.
You’re so welcome! Sorry to hear about your foot injury – I’m glad to hear the pain is subsiding and I hope you have a successful transition back into training runs! 🙂
Thank you so much for creating this plan. I’ve been following for a few weeks now training for my first half and it works so well with my schedule. I’m a beginner runner and feel that my biggest struggle is the mental confidence for endurance … I’d love to log a couple longer runs than 12 miles prior to the race. Do you have any recommendations for doing that? Would you think it would be okay to skip a couple of the runs that drop down in mileage and add a week in with a 13 or 14 mile run? Or, is it crucial that I drop from 8 to 6 or go 8,11,8? Thank you!!
Hi there – woohoo, you got this! This would depend on your current fitness level (standard disclaimer, this shouldn’t be construed as individual advice) 🙂 But yes, in general it’s fine to build up to a 13-14 mile run in there. Physically your body doesn’t need to in order to complete a half, but I totally get the mental aspect of it. The best option to reduce injury risk is probably to alter the schedule so that you do two build up weeks followed by one drop down week (instead of one and one in the last several weeks of the plan, as the schedule is currently written). If it were me, here’s how I’d modify starting from Week 12:
Week 12 – 9 (same)
Week 13 – 10-11
Week 14 – 8
Week 15 – 12
Week 16 – 13-14
Week 17 – 8
Week 18 – 13-14
Week 19 – 8
Week 20 – Race!
Thank you so much for this, on the weekend I ran my first half marathon after following your plan. I can’t believe I volunteering ran for 21kms! Now reviewing your other plans to help me with the next one.
Woohoo!!! That is amazing Sarah. I’m so glad to hear that you did your first half – such a great accomplishment. 🙂 Here’s a full list of all the training plans on the site if you want to see them all at a glance for any other upcoming races – https://www.snackinginsneakers.com/free-running-triathlon-training-plans/
I’m so glad I found this training plan! I’ve always wanted to run a half, but have never seriously considered it until now. I usually only run between 1-2 miles at a time, and never more than 5 at once, so I’m quite nervous, but also excited! I have a race picked out for May next year (:
Woohoo!! You got this Tina. Can’t wait to hear how your first half goes! 🙂
In April I made a decision that I wanted to finish a half marathon. I am by no means a long distance runner and needed to find the right program to start me on my journey. I came across this program and read through it and thought to myself that I can do this. Although I had to modify some of the shorter distances toward the end due to knee discomfort, I listened to my body, but never missed a long run. Well I did crash during the 11 mile run but I know why my body shutdown, definitely didn’t eat right the day before. However, after some modifications to my diet, I continued on my journey. Well, this past Sunday I ran and finished the Rock n Roll half marathon in Philadelphia. When I say that crossing the finish line was emotional is an understatement. Chrissy, I can’t thank you enough for putting this together. This run was something I always thought about trying but never really did. I can’t say I want to go further to the full, but I can say that I finished this race. This allowed me to succeed in completing this long journey. I haven’t felt this good in a really long time. So I say thank you! For anyone thinking of taking the first step, this program is no joke. It’s not easy, but it is so worth it!! Thanks again.
Jason, this comment made me SO happy!!! I’m excited that you were able to utilize this plan to complete your first half marathon. I totally know what you’re saying about the emotion crossing that first finish line – it’s a feeling like no other. Way to go on this HUGE accomplishment – I’m so happy for you!!
I just finished my first half marathon yesterday thanks to this training plan! can’t wait to keep going from here!
Thanks so much for this training plan. I followed this and did my very first half marathon last Saturday. This plan was so helpful, fit my busy life being a mom of littles, and helped me – a non-runner, achieve my goal of running a half marathon! Thank you!
Woohoo!!! Way to go Hannah! So excited to hear that you completed your first half. I’m sure your littles are very proud of their mama. 🙂
I used your plan to complete my very first half marathon a few weeks ago. I’m proud of myself for sticking with the plan. Thank you!
Way to go Kristi!!! Great job. 🙂 You should be very proud!
This will be my first time actually running a half marathon. It’s been a few years but I used to walk them. One of my goals is to actually jog one. What type of speed do you recommend is considered a beginners speed? I don’t want to lag way behind. Thanks
Hi Christy! There’s no one speed that’s right for everyone – one beginner to the next may have a different comfort level for speed depending on their overall fitness, past running experience, stride length, etc. I would run at a pace that feels comfortable to you where you are able to complete the run (with or without a few walking breaks). I’m personally so that’s around an 11-13 minutes/mile pace depending on my fitness level whereas my husband would comfortably run more like 8-10 min/miles for his easy runs. Some other runners might need to go slower around 14-15 minutes/mile.
I know that’s a wishy-washy answer but I’d rather you focus on how your body feels than the number on the watch! 🙂
Hi! Thank you for this plan! Just came across it today from good ole Pinterest! I’m going to jump in at about week 3 and will hopefully be signing up for a half marathon run sometime this week, although I’m uncertain whether the race will be canceled or not due to Covid-19. I’m curious, since you’re a registered dietitian, would you be willing to share some sort of food plan that could coincide with this running plan? Thanks so much!
Hi Jenny! Awesome – hope you will enjoy the training plan and fingers crossed everything calms down by race time. 🙂 Luckily, on a day-to-day basis, there’s not too much that needs to be done different nutritionally for a half marathon. I do have a post up about half marathon fueling that you might find helpful – https://www.snackinginsneakers.com/half-marathon-fueling/ I don’t have a full meal plan up right now on the site, but it’s definitely something I’m looking to do in the future. 🙂
I’m going to start training next week for a 1/2 marathon in November. This puts me at about 28 weeks of training. I’m a little heavier and completely out of shape so I think I’ll need the extra weeks of training. How would you suggest me to add 8 weeks to this training? Should I repeat some weeks? Add runs later on to get use to longer runs? Or should I take extra time in the beginning to build my stamina? Any advice will be greatly appreciated!! P.S I love that your plan is a distance plan and not a time! Those 30min a day really set me up for failure in the past due to being out of shape and being slow which meant I never got enough miles in.
Hi Kelly! Great question. I would suggest using the extra weeks at the beginning to work on being able to comfortably run 1.5 to 2 miles. You can start with run/walk intervals – for example, start with a 5 min warm up walk and then do 1 min running / 3 min walking until you hit a mile. Over the 8 weeks, gradually work on increasing the intervals and distance until you’re comfortably running 1.5 miles straight. 🙂
Perfect!! Thank you so much for the help!
This is such a great and informative helpful article for beginners to plan their marathon training. I really enjoy this great reading. Thank you for sharing this wonderful article.
I am so excited to
Find this plan! I was training for my first half marathon in 2020, and made it up to 8 miles before fracturing my ankle during a hike. I have since started running again in March, and just completed a 5 miler today. Any suggestions on where to start in this training plan? Thanks so much!!!!
Hi Kristin! So sorry to hear about the injury, but I’m glad you’re feeling better now! First note – be sure you have your MD’s approval to start training again for long distance races – this may depend on how your ankle has healed. If you’ve got your MD’s go ahead, then I’d recommend jumping into this around Week 6 if you were able to comfortably complete the 5 miler. We have a lot of different half marathon training plans too depending on your goals and fitness level, so feel free to browse them all here to see which is the right fit: https://www.snackinginsneakers.com/free-running-triathlon-training-plans/
So happy to have come across this training plan. I am a runner but not a competitive one. I enjoy running once or twice a week along with my daily workouts. I have always wanted to run a half but just been a bit scared really. I have ran plenty of 5ks which are my fav but have also ran a few 10ks and 8ks. I am turning 50 in July so I thought since I can’t have a big celebration due to all this covid mess. I would start finding fun things to do during my 50th year. I would like run the half by the end of this year if possible. Just need to find a race. Not sure right now if I want to do a in person race or a virtual. I just want to do this one to say that I accomplished something I wasn’t sure I could do. I eat a good healthy diet with lots of green veggies and good protein. Since last yr we have been eating even healthier than before the covid . Cut out most processed foods. Is there anything special you suggested I should incorporate with training for the half? Plenty of water is a must I know.
Woohoo! So excited as you take on this challenge Stacie – I know you can do it. 🙂 As far as diet, there’s nothing too big you need to worry about. Most athletes fare well eating an overall balanced plan with carbs, protein, and fat (this post has some great examples of healthy carbs for runners: https://www.snackinginsneakers.com/best-carbs-for-runners/). The only big change might be taking in some fuel and hydration on your runs. If a run is going to last more than 75-90 minutes, then most research shows taking in carbs + hydration + electrolytes during the run helps performance. You can find more info about that in this post: https://www.snackinginsneakers.com/half-marathon-fueling/
Keep me posted on how training is going!
Awesome! Thank you so much for replying back. Been a bit slow getting going. Allergies here in FL are fun right now. not to mention the heat. So last week only got one day of running. I know I will get there. I haven’t found a race I want to do yet anyway.
I will check out the websites .
Take care,🤗