From Couch to Half Marathon: A 12-Week Training Plan That Actually Works
A half marathon (13.1 miles) is an ambitious but achievable goal for beginner runners. This 12-week training plan will take you from basic fitness to crossing the half marathon finish line—safely and confidently. You'll need a base of running 3-4 times per week for at least 4 weeks before starting this plan.
Prerequisites
- • Able to run continuously for 30 minutes
- • Currently running 3-4 days per week
- • No major injuries or health concerns
- • Medical clearance from a doctor (recommended)
The 12-Week Plan Overview
This plan gradually builds your weekly mileage from about 12-15 miles per week to a peak of 30-35 miles. You'll run 4-5 days per week with a mix of easy runs, long runs, and one harder workout per week.
Weeks 1-4: Building the Base
Goal: Establish consistent running habit and gradually increase mileage
Week 1: 3 easy runs (3-4 miles each), 1 long run (5 miles)
Week 2: 3 easy runs (3-4 miles each), 1 long run (6 miles)
Week 3: 3 easy runs (3-4 miles each), 1 long run (7 miles)
Week 4: Recovery week - 3 easy runs (3 miles each), 1 long run (5 miles)
Weeks 5-8: Building Endurance
Goal: Increase long run distance and add tempo work
Week 5: 3 easy runs (4 miles each), 1 tempo run (20 min), 1 long run (8 miles)
Week 6: 3 easy runs (4 miles each), 1 tempo run (25 min), 1 long run (9 miles)
Week 7: 3 easy runs (4-5 miles each), 1 tempo run (30 min), 1 long run (10 miles)
Week 8: Recovery week - 3 easy runs (3-4 miles each), 1 long run (7 miles)
Weeks 9-11: Peak Training
Goal: Build to peak mileage and longest run
Week 9: 3 easy runs (4-5 miles each), 1 tempo run (30 min), 1 long run (11 miles)
Week 10: 3 easy runs (4-5 miles each), 1 tempo run (35 min), 1 long run (12 miles)
Week 11: 3 easy runs (5 miles each), 1 tempo run (25 min), 1 long run (10 miles)
Week 12: Race Week (Taper)
Goal: Rest, recover, and get ready to race
Monday: Easy 3 miles
Tuesday: Easy 4 miles with 3x1 min at race pace
Wednesday: Rest or easy 2 miles
Thursday: Rest
Friday: Easy 2 miles (shakeout run)
Saturday: Rest, prepare gear, eat well
Sunday: RACE DAY - Half Marathon!
Key Training Components
Easy Runs
Conversational pace. These build your aerobic base without stressing your body. Should feel comfortable.
Long Runs
Slow, steady pace. The most important workout. Builds endurance and mental toughness.
Tempo Runs
Comfortably hard pace. Improves lactate threshold and race pace. Run hard but controlled.
Rest Days
Absolutely crucial. This is when your body adapts and gets stronger. Don't skip these!
Race Day Tips
- Start slow: Your first mile should feel ridiculously easy. You'll thank yourself at mile 10.
- Fuel properly: Take energy gels or chews every 45 minutes. Don't skip the water stations.
- Nothing new on race day: Wear clothes, shoes, and eat foods you've tested in training.
- Trust your training: You've put in the work. Believe in the plan and your preparation.
Training Tips for Success
- • Follow the plan but listen to your body—if you need an extra rest day, take it
- • Run your easy runs truly easy—90% of injuries come from running easy runs too fast
- • Get proper running shoes and replace them every 400-500 miles
- • Practice your race day nutrition during long runs
- • Take recovery weeks seriously—they prevent injury and burnout
- • Cross-train on rest days if you want (swimming, cycling, yoga)
Track Your Half Marathon Training
Use RunGuru to track every run of your 12-week journey. Send screenshots from any fitness app and ask questions like "How many miles did I run this week?" or "Am I on track for my half marathon?" Start free with 8 workouts per month.
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