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12-week half marathon training plan

Run a half marathon like a boss with our simple 12 week training plan

Whether you’re a seasoned runner or fairly new to the track, nothing beats the excitement of race day – especially if you’re raising money for a good cause.

Running all 13.1 miles of that half marathon like a boss boils down to the right preparation – and it doesn’t have to be complicated. This simple 12-week half marathon training plan will help get you to the finish line.

Please bear in mind, this plan is best for those who have been running at least 8-10 miles a week for the last two months.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Week 1

Rest day
As it’s day one, you could do a little yoga or swimming – but nothing more.
Easy run
2 miles. You should finish with some energy left.
Rest dayEasy walk
Walk for 30 minutes at a pace that feels right for you.
Rest dayRest dayLong run
4 miles. Take things slow.

Week 2

Rest dayEasy run
2 miles.
This shouldn’t be too tiring. If it is, take a break.
Rest dayMedium level run
3 miles. A conversational pace is fine.
Rest dayRest dayLong run
5 miles. Take this one at a steady pace.

Week 3

Rest dayEasy run
2 miles. Take it at your own pace.
Rest dayMedium level run
4 miles. You got this.
Rest dayRest dayLong run
5 miles. Your distance is building up nicely.

Week 4

Rest dayEasy run
2 miles. With a strong finish.
Rest dayMedium level run
3 miles. A conversational pace is fine.
Rest dayRest dayLong run
6 miles. Watch your speed and confidence sky-rocket.

Week 5

Rest dayEasy run
3 miles. A slight step-up to develop your fitness level.
Rest dayHill run
6 miles. Take a route with a few small hills to build your leg power.
Rest dayRest dayLong run
7 miles. Taken at an easy pace.

Week 6

Rest dayEasy run
2 miles. Take a gentle pace.
Rest dayMixed pace run
6 miles. Pick the pace up after 2 miles.
Rest dayRest dayLong run
6 miles. Take at a steady pace

Week 7

Rest dayEasy run
4 miles. Finish with plenty of energy.
Rest dayHill run
6 miles. If the small hills feel too easy, challenge yourself with steeper climbs.
Rest dayRest dayLong run
6 miles. Take at a steady pace.

Week 8

Rest dayEasy run
2 miles. With a strong finish.
Rest dayMixed pace run
7 miles. Pick up the pace after 3 miles.
Rest dayRest dayLong run
8 miles. Take at a steady pace.

Week 9

Rest dayEasy run
2 miles. Take it at your own pace.
Rest dayHill run
7 miles. Push yourself with steeper hills, or longer climbs.
Rest dayRest dayLong run
10 miles. Pat yourself on the back after this one!

Week 10

Rest dayEasy run
3 miles. These shorter runs are crucial for building yourself up.
Rest dayMixed pace run
7 miles. Pick the pace up after 2 miles.
Rest dayRest dayLong run
10 miles. Pat yourself on the back after this one!

Week 11

Rest dayEasy run
2 miles. Don’t use too much effort.
Rest dayMixed pace run
7 miles. Pick the pace up after 3 miles.
Rest dayRest dayLong run
9 miles. Take at a steady pace.

Week 12

Rest dayEasy run
Race day is coming soon. Don’t push it too hard.
Rest dayMixed pace run
5 miles. Pick the pace up after 2 miles.
Rest dayRest day/prep day
It’s the day before the race. Make sure you know your route.
Race day
It’s the big day! Enjoy every second.

Quick half-marathon tips

Never skip rest days

Allowing your body time to recover is vital. Don’t be tempted to miss out rest days, as your muscles need time to repair themselves. If you must exercise, opt for some light stretching, swimming, or yoga.

Eat well

The importance of getting enough nutrients when preparing for a marathon goes without saying – but be sure to tailor your meals based on what’s going on in your training plan too. Eat high-energy foods the day before a long run, and opt for lighter breakfasts in the mornings of a high impact day.

Get enough sleep

We can’t stress the importance of sleep for marathon-training enough. Remember – the quality of sleep is more important than how many hours you get.

Take care of your mental health

Running is said to have great benefits for mental health, but it’s important not to put too much pressure on yourself. Check in with yourself every now and again to make sure you’re enjoying the process, and speak to other runners for advice if you’re feeling strained.

Raise money for a good cause

Setting up a fundraising page with us is easy. Share it right at the start of your plan to raise as much as possible for your chosen charity.

Create your fundraising page

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