First Half Marathon
Cross the half-marathon finish line with confidence! This 10-week program will guide you progressively to the finish, building endurance and mental strength.
Prerequisites
- ✓Run 10k continuously
- ✓3-4 months of regular running
- ✓Available for 3 sessions per week
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
30 min easy endurance - 70% MHR
25 min - 70% MHR
45 min continuous run - 70% MHR
35 min - 70% MHR
5 x (4 min 75% MHR / 2 min rest)
60 min continuous run - 70% MHR
40 min - 70% MHR
2 x (8 min 78% MHR / 2 min rest)
80 min continuous run - 70% MHR
35 min - 70% MHR
30 min - 70% MHR
75 min continuous run - 70% MHR
25 min - 70% MHR
Full rest day
HALF MARATHON 21.1k - Finish with pride!
This plan shows key weeks from the 10-week program. Intermediate weeks follow the same pattern with progressive intensity.
Training tips
- 1.Increase your long run by max 10-15% per week
- 2.Train on similar terrain as your race
- 3.Test your nutrition and gels on long runs
- 4.Warm up well and stretch after each session
Frequently Asked Questions
How long does it take to complete a half marathon as a beginner?
A beginner typically finishes a half marathon between 1h50 and 2h45, depending on initial fitness level. What matters is completing the race. Once you finish your first, you can progress to faster goals.
How do I manage nutrition during 21k?
For a half marathon, you'll need fueling during the race. Consume about 30-60g carbs per hour (gels, sports drinks, or dried fruit). Start fueling after 45 minutes. Always test your nutrition strategy on long runs!
Should I do cross-training or strength work?
Very beneficial! Add 1-2 light strength sessions (20-30 min) focused on legs, glutes, and core. Cross-training (swimming, cycling) once per week aids recovery and prevents injuries.