Half Marathon Training Plan: 16-Week Schedules for All Levels
Page last updated: 1st July 2026
Whether you're doing it to raise money for charity or simply want to challenge yourself, running a half marathon is a great cause with many physical and mental health benefits.
Doing a half marathon is no easy feat but with the right training it is achievable for most people. Unless you are an experienced long-distance runner who regularly runs 10+ miles, following a half marathon training plan is essential. A half marathon plan will help you to work your way up to 13 miles efficiently, while reducing the risk of injury.
We've teamed up with Run Coach and Personal Trainer Ian Scarrott to provide a free half marathon training plan for beginner, intermediate, and advanced runners. In addition to your running schedule, each of these three 16 week half marathon training plans include guidance on mobility and strength training to complement your running training.
Read on to learn everything you need to know about creating a half marathon running plan or jump straight to our half marathon training programmes here: beginner half marathon plan, intermediate half marathon plan, advanced half marathon training plan.
Topics covered
What is a half marathon and who is it for?
A half marathon is a road running race or event that covers 13.1 miles or 21 kilometres - as the name implies, it's exactly half of a full marathon. For anyone preparing to run a full marathon, a half marathon is usually a good starting point, whether that's forming part of your training, or the first challenge you set yourself on the journey to a longer run. These events take place all over the country in most major towns and cities, or you can even plan your own independent half marathon to complete by yourself.
With the right training, almost everyone can run a half marathon - even total beginners. Signing up for a half marathon is great for:
Beginners who are happy to commit to training for at least five months
5k and 10k runners who want to set themselves a new challenge
Marathon runners who want to test pacing or keep motivated
If you're completely new to running, allow for a minimum of 24 weeks to train. However, the earlier you start the better as it gives you more flexibility to take things slower and repeat weeks if needed. Our half marathon for beginners training plan is 16 weeks and assumes you can run 30-45 minutes. If you're completely new, begin with a 5k training plan before starting our beginner half marathon training plan.
is 16 weeks and assumes you are able to run for around 30-45 minutes in one go, so if you're completely new, we'd recommend running an eight week 5K training plan first.Â
If you are new to running and do want to run a half marathon, following a plan is the best way to ensure you'll be ready for the big day. Signing up for some 5k and 10k races on the way (you could even try virtual races!) is a great way to keep motivated and stay on track with your goal, plus it gives you an idea of how to prepare for a race.
Check out our 5K training plan and 10K training plan here.
Why do I need to train for a half marathon?
13.1 miles is a considerable distance to walk in one go, let alone run. While there may be a few people who can manage this without training, it's unlikely most people can run this distance without physically and mentally preparing for it. Running a half marathon without training puts you at a much bigger risk of injury, if you are able to complete it.
For complete beginners, training will allow you to run this distance without pushing yourself too hard or causing an injury. And even seasoned runners can benefit from training for a half marathon to make sure your body is prepared to run for around 2 hours in one go. If you have goal times in mind, training is definitely needed.
Do you need to follow a half marathon training plan?
Preparing for long distance runs requires a mix of easy runs, intervals, and distance runs, and these need to be structured in a way that prevents over training and under training to ensure you are physically ready to run 13 miles by the event date, with minimal risk of injury.Â
While it is possible to create your own training plan, it can be difficult to make sure it's effective without a lot of long distance running experience. Working with a run coach or using an online plan is easier, and means you can focus on just the running element.
How long do you need to train for a half marathon?
The length of time you'll need to train for a half marathon depends on your current fitness levels:
Complete beginners: For a complete beginner with no running experience, around 24 weeks (5 months) is the minimum length of time you should allow, but 6 months is ideal as it allows for setbacks such as minor injuries, as well as wriggle room for rest breaks or holidays.Â
If you can run 5k comfortably: For those who can comfortable run 5K, 12-16 weeks should be enough time to build up to 13 miles, but again factoring in a couple of extra weeks will allow for additional rest breaks and plans that might get in the way from time to time.Â
If you can run 10k or more: For experienced runners who want to really challenge themselves, a minimum of 8-12 weeks will allow you to safely increase speed and mileage without injuries. If you're aiming for a PB, start training around 16 weeks before.
No matter how long you decide to train over, it's important to factor in regular rest days each week - these are vital for allowing your body to recover and rebuild (learn more about why rest days are important with our guide). Listening to your body is also crucial to ensure you don't push yourself too hard. While challenging yourself each week is key to improving, doing too much too soon is more likely to cause an injury than improvement. If you feel  any unexpected pains (beyond the usual post-workout DOMS), scale back or rest for a few days and see how you feel before diving back in.
Whether you follow our 16 week plans or another training plan, remember they are not set in stone so if you're struggling with one week, feel free to repeat it until you feel more confident to move on.
What is the best training plan for a half marathon?
You'll find a wide range of different training plans available, some which focus solely on building speed, some which are aimed at increasing distance, and some which include other elements to training like strength and mobility. Building strength and mobility is really important for runners; it helps to provide power and endurance for your runs, and also helps prevent injuries.Â
A good training plan should also slowly build up the time and distance you're running each week, with your longest run (usually around 12 miles) taking place a couple of weeks before your race. That gives your body time to recover before you run the full 13.1 miles on half marathon day.Â
There are other elements you may also want to consider, when shaping your plan. Key things to bear in mind that will affect how, when and where you train include:Â
- Terrain - think about where your half marathon will be taking place; will there be hills or is it likely to be flat? Whether on a treadmill or outside, you can reflect this in your training.Â
- Your objective - is it your intention to simply 'get around' the half marathon course? Do you want to finish without walking? Are you keen to run it in a sub-two hour time? Each of these objectives will require a different approach to training.Â
- Weather - what time of year will your half marathon take place? If, for example, it's on a breezy seafront in February, you may want to include some outdoor training to ensure you're ready for the differences the elements can make for your run.
Our free training plans cover all of these areas to provide a well rounded plan which will help you to achieve your best possible half marathon for your starting point. We've also included nutrition advice, and Q&As with Ian.Â
We've also included a 'best workouts for half marathon training' section below gives more information and advice on other types of workouts to include if you are following a different training plan.
Free half marathon training plan: how to use these schedules
Our free half marathon training plans include everything you need to run a half marathon, including strength workouts, mobility sessions, and a mixture of runs to improve your distance and speed.Â
Follow each week, repeating a week if needed (for example, if you are unable to complete the distance). Although you can miss occasional workouts, we'd recommend repeating the week to avoid increasing the volume or intensity too quickly.
Half marathon training plan for beginners -- 16 weeks
Our 16 week plan for beginners is designed for those who can comfortably run 5K. If you're unable to run this far, check out our 5km running tips for advice, then come back here when you're comfortable with that distance.
Intermediate half marathon training plan -- 16 weeks
This plan is aimed at runners who have completed a half marathon previously, or close to this distance, and are ready to push themselves.Â
We've combined speed, endurance, and recovery runs with mobility and strength training to help you get your best half marathon yet.Â
Advanced half marathon training plan -- 16 weeks
This is a high level training programme designed for individuals who are well seasoned in running, have run several half marathons, and want to get their best time possible.
As the above plans, there is strength, mobility, speed, endurance, and easy runs in this plan.
From 10K to half marathon: how to step up
If you can comfortably run a 10k, you're in a great position to start training for a half marathon as you already have a good level of fitness to build on. That said, a half marathon is just over double the length of a 10k so you will need to significantly build up your aerobic endurance and muscle and tendon strength to safely run a half marathon.
A 10k to half marathon running plan should focus on the following:
Increasing overall running volume: Slowly increase your overall running volume so that your muscles and tendons build the strength and resilience needed for a half marathon. This can be done by increasing the distance of your runs or adding an extra short run.
Increasing distance of long runs: Increasing your long runs is crucial to building the capability to run a half marathon. Add around 5-10 minutes or 1km to your distance each week.
Practicing sustainable pacing: 10k runs are run at a faster pace and higher intensity so primarily utilise anaerobic energy systems while half marathons use primarily aerobic energy systems. When training for a half marathon, you need to build your  aerobic endurance by training below the lactate threshold. While speedwork is still important, aim to do around 85% of your training at an easy pace -- especially your long runs.
Strength and mobility: Working on strength and mobility becomes more important in long distance running as it places a toll on your muscles and joints. Strength and mobility training helps to protect your muscles and tendons from injury.
Your 10k to half marathon training should take place over a period of 8-16 weeks. The more time you allow for training, the more improvements you'll be able to make to your aerobic fitness which will give you more confidence and
What's next after a half marathon?
Running a half marathon is a major achievement in it's own right, and many people choose to stop at this distance. If you enjoyed training for a half marathon and want to progress to the next challenge, training for a full marathon is the next step.
Like the jump from 10k to half marathon, progressing from a half to full marathon involves building up your distance while adapting pacing.
You can learn more about training for a full marathon and get our marathon training plans here.
The best gym workouts for half marathon training
In our free half marathon training plans, we've included four sample strength training workouts to compliment your running, but if you'd prefer to create your own workouts, here are some tips to help.
- Include a mix of active and passive stretching. Stretching and mobility work helps to improve your range of motion, reduce stiffness, and can help prevent injuries. Before running, active or dynamic stretches can help to prepare your body for a run, and passive stretching after a run can help with recovery.
- Include conditioning work (cardio). Cardio is a great way to improve endurance and aerobic capacity, which will help with your running ability. By doing non running cardio activities, like cycling or using the crosstrainer, can improve your fitness without over training the muscles and tendons involved in running. As you get closer to the race, you'll want to reduce or stop this.
- Strength training. Strengthening your lower body muscles will help to improve your running speed and power, strengthen the joints and ligaments which can help to prevent injuries, and improve endurance. You should schedule your weight training for days you aren't doing long runs as you'll find adding weights to an already physically draining exercise day can risk over-stressing the body. Find out more about training with free weights or how to brave the weights room with our guides.
- Work the core and glutes. All round strength training is important, but the glutes and core are key when it comes to running. The glutes are an important source of power, while having a strong core helps with stability, posture, balance, and running speed.
FAQs on half marathon training
Can I go from a 10K to a half marathon -- how long will it take?
It will take between 8-16 weeks to go from a 10k to a half marathon depending on your training plan. It is better to progress over 16 weeks where possible to allow bigger aerobic improvements and a more gradual increase in running volume.
What's the difference between a half marathon plan and a full marathon plan?
A half marathon and full marathon training plan will follow a similar structure but the distance and intensity of runs will be different. A full marathon training plan should focus more on increasing distance and slowing down the pace.
How many days a week should I train for a half marathon?
The best half marathon training plan will include 3-4 running sessions and 1-2 strength and mobility workouts each week.
Is there a free half marathon training plan I can follow?
You can follow any of our free half marathon training plans here: Beginner, Intermediate, Advanced
How long does it take to run a half marathon?
The overall average half marathon run time is around 1h50, however this varies depending on age, gender, and fitness level.
Need to work on your leg strength, functional fitness or core for your next trail run? Why not book in a session with one of our Personal Trainers? From ultra trail challenges to shorter cross countries they can put together a plan to get you over the finish line. Or visit our online running hub for more inspiration.
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