Beginner Half Marathon Program: 10 Weeks to the Finish Line

Beginner Half Marathon Program: 10 Weeks to the Finish Line

A gentle, progressive plan to complete your first 21.1 km with no time pressure

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You can run 30 to 40 minutes comfortably and dream of crossing a half marathon finish line? This 10-week program gets you there gently, with 3 sessions per week and a walk-run progression toward continuous running. No time goal: the only objective is to complete your first 21.1 km. RunRun guides you session by session.

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10 weeks, 3 sessions

A realistic plan with 3 runs per week. Enough to build fitness, compatible with a busy life. Every session is mapped out day by day.

Conversational pace

Every run is at a comfortable, conversational pace, around 6:30-7:00/km. If you can't chat while running, slow down.

Walk-run progression

Early weeks alternate walking and running to prepare your body for the distance. The running portion increases until it becomes continuous.

Injury prevention

Very gradual mileage increase with a recovery week at the halfway point. The goal: arrive at the start line healthy, not injured.

One goal: finish

No time pressure. Whether you finish in 2:15 or 2:45, the achievement is the same: crossing the finish line of your first half marathon.

Race day strategy

Practical advice for fueling, pacing, getting through tough patches, and fully enjoying your first half marathon experience.

Beginner Half Marathon Plan — 10 Weeks

S1

Week 1 — Building the foundation

3 sessions, ~15 km. Walk-run intervals to establish rhythm.

  • Tuesday: 35 min — alternate 5 min running / 1 min walking
  • Thursday: 30 min — alternate 5 min running / 1 min walking
  • Sunday: 45 min — alternate 8 min running / 2 min walking
S3

Week 3 — Longer running blocks

3 sessions, ~18 km. Running intervals get longer.

  • Tuesday: 40 min — alternate 10 min running / 1 min walking
  • Thursday: 35 min — continuous run at conversational pace
  • Sunday: 55 min — alternate 12 min running / 1 min walking
S6

Week 6 — Transition to continuous running

3 sessions, ~25 km. Continuous running replaces walk-run.

  • Tuesday: 40 min continuous run (comfortable pace)
  • Thursday: 35 min continuous run (easy effort)
  • Sunday: 1h15 continuous run — your first 12-13 km long run
S9

Week 9 — Dress rehearsal

3 sessions, ~30 km. Last big week before race day.

  • Tuesday: 40 min continuous run
  • Thursday: 35 min easy run
  • Sunday: 1h40 continuous run — long run of 16-17 km
S10

Week 10 — Race day

Reduced volume and half marathon on Sunday.

  • Tuesday: 30 min easy run (shakeout)
  • Thursday: 20 min very easy jog + 3 short accelerations
  • Sunday: RACE — your first half marathon, 21.1 km!

Tips for your first half marathon

1

Forget about the clock

Your only goal is to cross the finish line. Run comfortably, walk if needed on hills or at aid stations. The achievement is finishing.

2

Hydrate from the start

Don't wait until you're thirsty. Take a few sips at every aid station from the very first one. Over 21 km, dehydration is your biggest enemy.

3

Test your gear beforehand

Broken-in shoes, outfit tested on long runs, usual breakfast. Race day is not the day to try something new.

4

Eat 3 hours before the start

A light, familiar breakfast: toast, honey, banana. Avoid fiber, fat, and too much coffee. Test this routine during your long runs.

5

Start slowly

The classic beginner mistake: going out too fast in the excitement. The first 5 km should feel easy. You'll naturally speed up at the end.

Questions fréquentes

What fitness level do I need for this program?

You should be able to run 30 to 40 minutes without stopping. If not, start with an 8-week beginner running program before taking this on.

Are 3 sessions per week enough for a half marathon?

Yes, for a finish-only goal with no time target, 3 sessions per week are enough. Consistency and the weekly long run are what build your endurance.

Can I walk during the race?

Absolutely. Many first-time half marathoners alternate walking and running. Walking at aid stations or on hills is perfectly normal and smart.

Should I use energy gels during the half marathon?

Beyond 1h30 of effort, carbohydrate intake is recommended. Take a gel or energy chews around km 10, and another around km 16 if needed. Always test them in training first.

What time will I finish in?

Running at a comfortable pace (6:30-7:00/km), most beginners finish between 2:10 and 2:30. But the time doesn't matter: the goal is to cross the line with a smile.

Ready to take on the half marathon challenge?

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