The Ultimate 12-Week Half Marathon Plan: Best Training Schedules, Weekly Workouts & Race‑Day Strategy

The half marathon (13.1 miles / 21.0975 km) is a popular distance that balances endurance and speed. This 12‑week ultimate guide gives you complete plans — beginner, intermediate, and advanced — plus weekly workouts, pacing guidance, nutrition, strength and mobility work, tapering, and a race‑day checklist so you arrive confident and ready.

Key facts and sources

Who this guide is for

  • First‑time half marathoners who want a safe, progressive 12‑week plan
  • Runners targeting a finish time (e.g., sub‑2:00, sub‑1:45)
  • Experienced runners wanting a structured 12‑week block with speed and strength work

How to use this guide

  • Choose the plan that matches your current weekly mileage and availability (3–6 days per week).
  • Follow the weekly structure and substitute equivalent workouts if needed (e.g., swap a run day for cross‑training if injured).
  • Track effort by pace, perceived exertion (RPE), or heart rate — pick one method and be consistent.
  • Prioritize sleep, nutrition, and recovery; they matter as much as the workouts.

Overview: 12‑Week Progression Principles

  • Progressive overload: increase weekly mileage no more than ~10% per week and increase long run length gradually to avoid injury. Source: general training guidance; follow conservative progressions (see Hal Higdon) — https://www.halhigdon.com/
  • Mix intensities: easy runs (recovery), tempo (threshold), interval sessions (VO2/VO2max or 5K pace), and long runs to build endurance.
  • Include one to two strength or mobility sessions per week to reduce injury risk. Evidence supports resistance training for endurance performance and injury prevention — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
  • Implement a taper: reduce volume in the last 7–14 days to arrive fresh. Typical taper reduces training load by 40–60% in the last 7–14 days — https://www.runnersworld.com/training/a20803128/the-perfect-taper/

Key workout types (what they mean and how to do them)

  • Easy run: conversational pace; 60–75% maximum effort or “easy” RPE 3–4/10. Used for recovery and base building.
  • Long run: the weekly longest run at an easy pace; builds endurance. Gradually build to 10–12 miles (many plans peak at 10–12 miles; one 13‑mile long run is optional).
  • Tempo run (threshold): sustained effort slightly harder than half marathon pace — “comfortably hard” for 20–40 minutes. Good for lactate threshold training and race pace practice.
  • Interval (speed) workout: shorter repeats with recovery (e.g., 6 × 800 m at 5K pace with 400 m recovery). Improves VO2max and speed.
  • Hill repeats: hard uphill efforts (30–90 seconds) with easy recovery. Build strength and running economy.
  • Recovery run: very easy pace after a hard workout to promote recovery.
  • Cross‑training (XT): cycling, swimming, or elliptical to maintain aerobic conditioning with less impact.
  • Strength training: 2 sessions/week focusing on single‑leg strength, hip/glute strength, core stability, and posterior chain.

Sample 12‑Week Plans (pick one)

Plan A — Beginner (3–4 runs/week) — goal: finish confidently Principles: conservative mileage, one tempo/introduction to speed, long run builds to 10–12 miles.

Week structure (example)

  • Mon: Rest or strength
  • Tue: Easy 3–4 miles
  • Wed: Cross‑train or rest
  • Thu: Tempo or progression run (start 15 minutes tempo; build to 30)
  • Fri: Rest or easy cross‑train
  • Sat: Easy 3–4 miles or rest
  • Sun: Long run (start 5–6 miles, build 1 mile every 1–2 weeks to 10–12 miles)

Weekly sample (first 4 and last 4 weeks shown)

  • Weeks 1–4: Base building: weekly mileage ~12–20 miles. Long runs 5 → 8 miles.
  • Weeks 5–8: Build: add tempo sessions; long runs 9 → 11 miles.
  • Weeks 9–10: Peak: long run 12 miles; maintain a moderate week then a recovery week.
  • Week 11: Begin taper: reduce mileage 30–40%; long run 8 miles.
  • Week 12 (race week): minimal running, short easy runs, strides, rest, race.

Plan B — Intermediate (4–5 runs/week) — goal: time target or PR Principles: two quality sessions per week (tempo + intervals), one long run, supplemental easy runs and strength.

Weekly layout

  • Mon: Easy 4–5 miles or rest + strength
  • Tue: Intervals (e.g., 6 × 800 m @ 5K pace)
  • Wed: Easy 4–6 miles
  • Thu: Tempo run (20–40 minutes at threshold)
  • Fri: Rest or easy cross‑train + strength
  • Sat: Easy 3–5 miles (or stride session)
  • Sun: Long run 8–12 miles (include some at race pace in later weeks)

Sample progression

  • Weeks 1–4: Build base; intervals light; long runs 6 → 9 miles.
  • Weeks 5–8: Increase intensity; intervals get longer or faster; long runs 10 → 12 miles (include 3–6 miles at half‑marathon pace in weeks 7–8).
  • Weeks 9–10: Peak volume and sharpening.
  • Weeks 11–12: Taper (reduce volume and keep short intensity sessions).

Plan C — Advanced (5–6 runs/week) — goal: aggressive time goal (sub‑1:45, sub‑1:30, etc.) Principles: higher weekly mileage, targeted VO2/threshold workouts, race‑pace practice, strength and mobility.

Weekly layout

  • Mon: Easy 6–8 miles + strength
  • Tue: Intervals (e.g., 5 × 1 km or 8 × 800 m at 5K pace)
  • Wed: Recovery easy 6 miles
  • Thu: Tempo or cruise intervals (30–50 minutes total at threshold)
  • Fri: Easy 5–6 miles or rest + strength
  • Sat: Medium long run 8–10 miles with pickups/strides
  • Sun: Long run 10–13 miles (include race‑pace segments in last 4 weeks)

Sample workouts to include across plans

  • 6 × 800 m @ 5K pace with 400 m jog recovery
  • 3–5 miles tempo at half‑marathon pace +10–20 seconds/mile (threshold)
  • Long run with last 3–5 miles at goal half‑marathon pace (only in later weeks)
  • Hill repeats: 8 × 60–90 s uphill with easy jog down

Pacing guidance and tools

  • Easy pace: conversational, ~60–75% max HR. Use talk test.
  • Tempo/threshold: “comfortably hard,” sustainable for 20–40 minutes.
  • Interval pace: faster than 5K pace for short repeats; recover fully between reps.
  • Race pace: practice in training during tempo runs and long run finishers.
  • If you want specific paces, use a calculator such as McMillan Running (pacing charts) — https://www.mcmillanrunning.com/ or Jack Daniels’ VDOT tables.
  • Heart rate training guidance and RPE also work well; be consistent in how you measure effort.

Sample weekly mileage targets

  • Beginner: 15–25 miles/week
  • Intermediate: 25–40 miles/week
  • Advanced: 40–60+ miles/week

Strength, mobility, and injury prevention (what to do twice a week)

  • Key moves: single‑leg Romanian deadlifts, split squats/lunges, glute bridges, calf raises, planks, side planks.
  • Mobility: hip flexor stretches, thoracic rotations, ankle mobility drills.
  • Duration: 20–30 minutes per session; prioritize quality and progressive loading.
  • Evidence: resistance training improves running economy and reduces injury risk — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/

Nutrition and fueling

Taper and race week

  • Two‑week taper common: reduce volume but keep intensity short and sharp.
    • Week −2: Reduce volume ~20–30% from peak; keep one quality session but shorter.
    • Race week: Reduce total volume another ~30–50%; do 2–3 short easy runs with strides; rest 2 days before if you prefer, or do a short easy shake‑out run the day before.
  • Sleep, carbs, and hydration are priorities in the last 72 hours.
  • Avoid novel foods, shoes, or drastic training changes.

Race‑week sample (final 7 days)

  • Monday (7 days out): Easy 5–6 miles with 4 × 20 s strides
  • Tuesday: Short interval or tempo sharpening (e.g., 3 × 1 km at 10K pace)
  • Wednesday: Easy 4–5 miles + mobility
  • Thursday: Easy 3 miles with 4–6 strides
  • Friday: Rest or short easy 2–3 miles
  • Saturday: Easy 2–3 miles or rest + check race logistics
  • Sunday: Race day

Pre‑race warm‑up (15–25 minutes)

  • 10 minutes easy jog
  • Dynamic drills (leg swings, skips)
  • 4–6 short strides (80–100 m) at race effort
  • Keep it short to preserve energy

Race‑day pacing strategy

  • Start conservative: the first 1–3 miles often feel easy — resist surging. Aim to run the first 3–5% slower than goal pace if uncertain.
  • Even splits or slight negative splits (run the second half a bit faster) are the most efficient strategies for most runners.
  • Use mile/km markers and a watch, but also monitor how you feel (RPE/effort).
  • If you practiced fueling during long runs, stick to the same products/timing on race day.

Practical race checklist

  • Bib, safety pins, timing chip
  • Race shoes (worn in, not brand new)
  • Socks (comfortable, blister‑tested)
  • Clothing for predicted weather (layers that you can discard if needed)
  • Nutrition: gels, chews, or sports drink practiced in training
  • Watch and backup battery
  • Sunscreen, hat, sunglasses
  • Post‑race clothes and recovery snack

Troubleshooting common issues

  • Persistent pain: scale back and see a sports clinician; do not push through sharp or worsening pain.
  • Late‑race bonk: often due to insufficient carbs or starting too fast. Practice fueling and pacing.
  • GI distress during race: avoid high‑fiber/fat foods close to race; stick to nutrition you tested in training.
  • Sleep issues: maintain consistent sleep schedule; prioritize rest in the week before the race.

Sample 12‑Week Calendar (condensed example for Intermediate plan)

  • Weeks 1–3: Base + light speedwork (tempo 20 min; intervals 400–800 m)
  • Week 4: Recovery week (reduce mileage 10–20%)
  • Weeks 5–8: Build intensity and long run (introduce race‑pace segments)
  • Week 9: Peak week (highest weekly miles; long run 11–12 miles)
  • Week 10: Moderate recovery week (drop volume 20–30%)
  • Week 11: Start taper (reduce volume but keep short intensity)
  • Week 12: Race week — short easy runs, strides, rest, race

Sample workouts (explicit examples to drop into your schedule)

  • Workout A (interval): Warm up 15 min, 6 × 800 m @ 5K pace, 400 m easy recovery, cool down 10 min.
  • Workout B (tempo): Warm up 10 min, 25 min continuous at tempo (comfortably hard), cool down 10 min.
  • Workout C (long run): 10 miles easy with last 3 miles at goal half‑marathon pace.
  • Workout D (hill repeats): Warm up 15 min, 8 × 60 s uphill hard, jog down recovery, cool down 10 min.

How to adjust for illness or missed weeks

  • Missed 1–3 days: resume where you left off but reduce intensity for the first few days.
  • Missed >7–10 days (illness/injury): re‑establish an easy base for 1–2 weeks before resuming the plan; avoid jumping back into peak mileage.
  • Conservative approach reduces re‑injury risk — consult a clinician for persistent problems.

Mental strategies and race psychology

  • Break the race into manageable segments (e.g., 5 km blocks).
  • Use positive mantras and rehearsal of key race moments (hills, fueling stations).
  • Practice race‑day visualization in the weeks leading up to the event.

Post‑race recovery

  • Immediately: cool down walk/jog, rehydrate and refuel (carbs + protein).
  • First week: easy active recovery; short runs and cross‑training. Avoid heavy interval sessions for at least 7–10 days.
  • Return to structured training gradually and based on how you feel.

Additional resources

Conclusion and next steps Pick the plan that matches your experience and schedule, and commit to consistent training, recovery, and fueling. Track workouts, listen to your body, and don’t be afraid to adjust intensity or rest when needed. With a well‑structured 12‑week program and careful race preparation, you’ll maximize your chances to finish strong and enjoy the race.

If you’d like, I can:

  • Create a customizable 12‑week calendar tailored to your current weekly mileage and goal time
  • Produce printable week‑by‑week plans (PDF/PNG)
  • Build a training plan with pace targets based on a recent race time

Which would you prefer?