Half Marathon Training Plan

So you’ve taken the first step – you’ve signed up for a half marathon! But now you need a free, easy-to-follow, realistic half marathon training plan – and we’ve got you covered. Although training is important for any mass running event, a half marathon is a serious undertaking.

Sticking to a sensible training plan is vital for building your cardiovascular fitness and increasing your mileage gradually over time while minimising the stress on your body ahead of the big day. The impact isn’t just physical – it’s psychological, too. Training properly increases your confidence, helping you build the self-belief that you *can* achieve your goals. You’ve got this!

Our free half marathon training plan will tell you everything you need to know, and contains three levels – so choose the one that suits you best:

Run/Walk (12 Week)
If you’re planning to Run/Walk your half marathon challenge, we’ve got the plan for you. Week One is all about getting your body moving with three days of gentle activity, building up to just 20 minutes of brisk walking. By Week 10, you’ll achieve your longest distance of 10 miles, alternating running for three minutes with walking for one, followed by two weeks of tapering before the big day. You can find out more about Run/Walk – or ‘Jeffing’, as it’s known – here.

Beginner (12 Week)
Embarking on your first half marathon? Week One of our Beginner plan focuses on establishing good habits, with three days of running and walking for just 10-15 minutes at a time. By Week 10, before you start to taper – i.e. cut down your running – you’ll have built up to 80 minutes at an easy pace. Remember, it’s about time, not distance. Know what exactly to expect from the big day with this handy first-timer guide.

Improver (12 week)
If you’re at Improver level – i.e. you can already run 30-40 minutes – our training plan kicks off with three 20-minute runs and one 30-minute run, all at an easy pace. By Week 10, you’ll be a pro at varying your pace, compensating for short, hard runs with longer, easier ones – and you’ll have at least one 80-minute stretch under your belt. Take a look at our top tips for improving your running performance here.

As the weeks go on, our training plan will help you build your distance and vary your pace, guiding you through step-by-step whether you’re aiming for a new PB or simply to get around the course!

Click below to enter your details and download your training plan.

Training for a Half Marathon

So what more do you need to do other than stick to a training plan? There are endless advice articles on how to prepare for a half marathon event, but we’ve got five top tips for you to start with:

Get the right kit. It doesn’t need to be expensive, but it does need to fit well – and never, ever wear anything new on race day. Trainers are the most important part of any runner’s kit list – check out our advice on finding your perfect pair.

Warm up and cool down. Every. Single. Time. Skipping your stretches might be a short-term time saver, but it can lead to long-term damage if you end up injured. No more excuses with our ultimate guide to stretching.

Be strong. Build in some strength-based training for stronger runs. You don’t need any special equipment or a fancy gym membership – simply follow our easy guide to strength training at home.

Fuel your body. Taking on board the right nutrition and hydration is so important – not just for your ultimate event day performance, but also to make sure you feel fit and healthy in the run-up to your race. We’ve got some food inspiration for those hard training days plus event day food and drink advice.

Study your Event Guide. Don’t let all your hard work be scuppered by missing key info! You should receive your Event Guide via email approx. one month before your event, and you’ll also find a copy here on the website. Study it carefully – and we’ll see you on the start line!