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Preparing to Run a Half Marathon: 12-Week Training Plan

Preparing to Run a Half Marathon: 12-Week Training Plan

, by FLOW Admin, 6 min reading time

Running a half marathon is a significant achievement that requires dedication, planning, and consistent training. Whether you're a seasoned runner looking to tackle a new challenge or a beginner aiming for your first race, this guide will help you prepare effectively. Below, we provide an in-depth training plan, covering everything from initial preparations to race day strategies.

Understanding the Half Marathon

A half marathon covers 13.1 miles (21.1 kilometers), making it a challenging yet achievable distance for many runners. Training for a half marathon not only builds physical endurance but also enhances mental toughness and overall fitness.

Initial Preparations

Set a Realistic Goal: Set a realistic goal based on your fitness level and running experience. Whether it's to complete the race, achieve a personal best, or simply enjoy the journey, having a clear goal will keep you motivated.

Gather the Right Gear: Begin by getting a gait analysis to understand your running mechanics and determine the best type of running shoes for your style. Additionally, consider using a running watch to monitor your progress, track your distance, pace, and heart rate. On especially busy or poor weather days, incorporating a walking pad or treadmill session can help maintain your routine and ensure consistent progress.

The Training Plan

Weeks 1-4: Building a Base

Objective: Establish a running routine and gradually increase your mileage.

Week 1-2: Run 3-4 times per week. Start with 2-3 mile runs at an easy pace. Incorporate one long run each week, gradually increasing to 4 miles by the end of week 2.

Week 3-4: Increase your long run to 4-5 miles. Include one day of cross-training (cycling, swimming) and one day of rest.

Weeks 5-8: Increasing Mileage and Endurance

Objective: Build endurance and strength through longer runs and varied workouts.

Week 5-6: Run 4 times per week. Increase your long run to 6-7 miles. Introduce interval training (e.g., 4x400m at a faster pace) once a week to improve speed and stamina.

Week 7-8: Continue running 4 times per week, with long runs reaching 8-9 miles. Include hill workouts to build strength and resilience.

Weeks 9-12: Peak Training Phase

Objective: Peak your mileage and prepare for race conditions.

Week 9-10: Run 4-5 times per week. Increase your long run to 10-11 miles. Include tempo runs (20-30 minutes at a comfortably hard pace) to build lactate threshold.

Week 11: Run your longest run (12-13 miles) two weeks before the race. Include tempo runs to practice running at your goal race pace.

Week 12: Taper your mileage during the final week to allow your body to recover and be ready for race day.

Key Training Components

Long Runs: Long runs are the cornerstone of half marathon training. They build endurance and mimic race day conditions. Schedule long runs on weekends when you have more time and can recover adequately.

Speed Work: Speed work, such as intervals and tempo runs, improves your running economy and helps you run faster with less effort. Incorporate speed sessions once a week to enhance your overall performance.

Strength Training: Strength training strengthens muscles, improves running form, and reduces injury risk. Focus on core exercises, leg strength, and stability workouts 2-3 times a week.

Flexibility and Recovery: Incorporate stretching, foam rolling, and yoga to improve flexibility and aid recovery. Listen to your body and take rest days when needed to prevent overtraining.

Race Day Strategies

Pre-Race Preparation

  • Sleep: Ensure you get plenty of rest in the days leading up to the race.
  • Nutrition: Eat a carbohydrate-rich meal the night before and a light breakfast on race day.

During the Race

  • Pacing: Start at a comfortable pace to avoid burnout. Gradually increase your speed if you feel strong in the latter stages.
  • Hydration: Drink at water stations, but avoid overhydration. Use gels or energy chews if needed.
  • Mental Focus: Break the race into segments and focus on one mile at a time. Stay positive and visualise your success.

Post-Race Recovery

  • Cool Down: After finishing, walk to cool down and stretch to prevent stiffness.
  • Nutrition: Replenish with a mix of protein and carbohydrates within 30 minutes post-race.
  • Rest: Take a few days off from running to allow your body to recover fully.


Training for a half marathon is a rewarding journey that builds physical and mental strength. By following this comprehensive training plan, staying consistent, and listening to your body, you can successfully prepare for and complete your half marathon.


What should I eat before and after my runs to optimise performance and recovery?

Before a run, aim for a meal that is high in carbohydrates, moderate in protein, and low in fat to ensure you have enough energy without causing digestive discomfort. Post-run, it's important to replenish your glycogen stores and repair muscle tissue with a combination of carbohydrates and protein.

How do I properly warm up and cool down for my runs?

Proper warm-up and cool-down routines are essential to prevent injuries and improve recovery. A good warm-up should gradually increase your heart rate and blood flow to the muscles. Start with 5-10 minutes of light cardio, such as brisk walking or jogging, followed by dynamic stretches like leg swings, walking lunges, and high knees to loosen up your muscles and joints. For the cool-down, focus on gradually bringing your heart rate back to normal with 5-10 minutes of light jogging or walking. This should be followed by static stretches to improve flexibility and reduce muscle soreness. Hold each stretch, such as a hamstring stretch or a calf stretch, for around 30 seconds. Incorporating foam rolling into your cool-down routine can also help release muscle tension and enhance recovery.

What should I do if I experience an injury during my training?

If you experience an injury during your training, it's important to address it promptly to prevent further damage. The first step is to rest and avoid any activities that exacerbate the pain. Apply ice to the injured area to reduce swelling and inflammation, and consider using compression and elevation to manage swelling. Over-the-counter pain relievers, like ibuprofen, can help alleviate pain and reduce inflammation. If the injury does not improve within a few days, consult a healthcare professional for a proper diagnosis and treatment plan. To prevent injuries, incorporate strength training, flexibility exercises, and cross-training into your routine. Ensure you have proper running shoes that provide adequate support and cushioning, and avoid increasing your mileage too quickly.

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