Your First Half Marathon: Complete Guide & Training Plan
Everything you need to know to prepare, run, and finish your first 13.1-mile race
Prepare my first halfThe half marathon (13.1 miles / 21.1 km) is the perfect distance for a first big race: ambitious enough to be a real challenge, yet achievable with 3 to 4 months of preparation. Whether you simply want to cross the finish line or hit a specific time, this guide has you covered from A to Z. RunRun offers a 12-week plan designed for runners who have never raced this distance.
Why choose RunRun?
12-week plan
3 to 4 sessions per week with progressive volume increase. The plan starts at 15 miles/week and peaks at 25-28 miles.
70% easy running
The foundation of half marathon training is endurance. Run slowly to run longer. Speed work is just one session per week.
Progressive long run
The key half marathon workout. From 7.5 miles in week one to 11-12 miles before race day. This is where endurance is built.
Race-pace work
From week 5, we include portions at half marathon pace to learn race-day rhythm management.
Injury prevention
Recovery week every 3 weeks. Stretching, strength training and body awareness to arrive healthy at the start line.
Race strategy
Fueling plan, pacing strategy, conservative start. Don't go out too fast to finish strong.
12-week half marathon plan — First timer
Week 1 — Getting started
3 sessions, ~15 miles. Establishing training rhythm.
- •Tuesday: 40-minute easy run
- •Thursday: 45-minute easy run with 4×30s progressive accelerations
- •Sunday: Long run — 1 hr (6-7.5 miles)
Week 4 — Building volume
4 sessions, ~22 miles. Introducing intervals.
- •Tuesday: 45-minute easy run
- •Wednesday: 10 min easy + 6 x 1K repeats at 10K pace (90s recovery)
- •Friday: 40-minute easy run
- •Sunday: Long run — 1 hr 15 min (8.5-9 miles)
Week 8 — Race-specific block
4 sessions, ~25 miles. Half marathon pace work.
- •Tuesday: 45-minute easy run
- •Wednesday: 15 min easy + 3 x 2K repeats at half marathon pace (2 min recovery)
- •Friday: 45-minute easy run with 6×30s hill sprints
- •Sunday: Long run — 1 hr 30 min with 30 min at half marathon pace (10.5-11 miles)
Week 11 — Taper
3 sessions, ~15 miles. Progressive reduction to arrive fresh.
- •Tuesday: 40-minute easy run
- •Thursday: 30 min easy + 3 x 1K repeats at half marathon pace (2 min recovery)
- •Saturday: 30-minute very easy shakeout run
Week 12 — Race day
Final short sessions and the big day.
- •Tuesday: 25 min easy with 3×30s accelerations
- •Thursday: 20 min very easy
- •Sunday: RACE — your first half marathon!
Tips to nail your first half marathon
Test everything in training
Shoes, outfit, nutrition, hydration: nothing new on race day. Test your gels and breakfast during long runs.
Start slow for the first 3 miles
The #1 beginner mistake: starting too fast carried by race-day adrenaline. Aim 10-15 seconds per mile slower than target pace at the start.
Fuel regularly
Drink at every aid station (every 20-25 min). Take a gel or carbs around mile 6-7. Don't wait until you're thirsty or hungry.
Manage the mile 9 wall
This is often where it gets tough. Focus on your stride, breathe, and remember the last 4 miles are your victory lap.
Pre-race breakfast
Eat 3 hours before the start. Something digestible and familiar: toast, honey, banana. Avoid fiber and fat.
landing.faq
What level do I need to run a half marathon?
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Can I walk during the race?
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Start your half marathon training
Set your half marathon goal on RunRun and get a free personalized training plan adapted to your level.
Prepare my first half