Beginner · 6 min read
Half marathon for beginners
A realistic 12 to 16 week approach to your first 13.1 miles: building the long run, easy pacing, lighter weeks, fuelling and tapering.
A half marathon is 21.1 kilometres, or 13.1 miles. It is a big but achievable goal for most runners who can already run for 30 minutes without stopping. Allow around 12 to 16 weeks, with three or four runs a week.
The long run does the heavy lifting
Your weekly long run gradually builds your endurance. Increase it steadily, and aim for your longest run to reach around 16 to 19 kilometres two to three weeks before race day. You don’t need to run the full distance in training: race-day adrenaline and a taper will carry you the rest of the way.
Most of your running should be easy
Keep the long run and most other runs at a conversational pace. One steadier session a week, such as a tempo run, is plenty for a first half marathon. Running every session hard is the quickest route to fatigue and injury.
Plan lighter weeks and a taper
- Every third or fourth week, run a little less so your body can adapt.
- In the final one to two weeks, reduce how much you run while keeping a little pace, so you arrive fresh.
- Sleep, eat well and don’t try to catch up on missed runs in the last week.
Practise fuelling
On runs longer than about 75 to 90 minutes, many runners take on carbohydrate, such as gels or sports drinks. Try whatever you plan to use on race day during your long runs first, so there are no surprises.
Race day
Start at the pace you practised, not the pace of the crowd around you. An even effort, with something left for the last few miles, almost always beats a fast start.
This guide is general information, not medical advice. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury, and stop if you feel pain, dizziness or chest discomfort. See our terms of use.