12-Week Beginner’s Half Marathon Plan: From Couch to Finish Lin

Training for your first half marathon (13.1 miles/21.1km) is an achievable goal with the right plan—no prior running experience needed! This half marathon training guide focuses on gradual progression, cross-training, and nutrition tips to build endurance training safely, so you cross the finish line strong and injury-free.

Weekly Structure: 4 Days of Training + 3 Days of Recovery

• 3 Running Days: 1x easy run, 1x long run, 1x cross-training or strength.
• 3 Recovery Days: 1x rest, 1x gentle cross-training (yoga, walking), 1x core/strength.
• Key Principle: Follow the 10% rule—never increase weekly mileage by more than 10%.

Phase 1: Base Building (Weeks 1–4)

Weekly Focus

• Run-Walk Intervals: Start with 1 minute running + 1 minute walking to avoid burnout.
• Cross-Training: 1 day of cycling, swimming, or elliptical to boost cardio without impact.

Sample Weekly Plan

Nutrition Tips

• Hydration: Drink 3L water daily; add electrolytes for runs over 45 minutes.
• Post-Run Fuel: 20g protein + 50g carbs within 60 minutes (e.g., Greek yogurt + banana).

Phase 2: Endurance Building (Weeks 5–8)

Weekly Focus

• Long Run: Gradually build to 90 minutes by Week 8 (no more than 25% of weekly mileage).
• Pace Training: Run easy days at a conversational pace (Zone 2).

Sample Weekly Plan

Nutrition Tips

• Carb Loading (Weekly Long Run): Eat 1g/kg carbs 2 hours pre-run (oatmeal + honey).
• In-Run Fuel: For runs over 75 minutes, take 1 gel (20g carbs) at the halfway point.

Phase 3: Intensity & Adaptation (Weeks 9–11)

Weekly Focus

• Tempo Runs: 2x10 minutes at 75% max heart rate (Zone 3) to build lactate threshold.
• Race Simulation: Practice fueling/hydration during a 10-mile long run.

Sample Weekly Plan

Nutrition Tips

• Protein Intake: 1.2g/kg body weight daily (chicken, fish, lentils) to preserve muscle.
• Hydration Strategy: Drink 150–300ml every 30 minutes during long runs with electrolytes.

Phase 4: Taper & Race Week (Week 12)

Weekly Focus

• Mileage Cut: Reduce by 40% (e.g., Week 11: 30 miles → Week 12: 18 miles).
• Final Prep: Test race gear, practice transitions (e.g., fueling on the go).

Sample Weekly Plan

Nutrition Tips

• Pre-Race Dinner (2 Days Out): High-carb meal (pasta, sweet potatoes) + moderate protein.
• Race Morning: Light breakfast 2–3 hours pre-race (toast + peanut butter, banana).

Key Strategies for Success

1. Cross-Training for Injury Prevention

• Best Options: Swimming (full-body recovery), cycling (leg strength without impact), yoga (improves mobility).
• Frequency: 1–2 days/week to reduce joint stress and build balanced fitness.

2. Nutrition for Sustained Energy

• Daily Diet: 50% carbs (oats, rice), 25% protein (eggs, tofu), 25% healthy fats (avocado, nuts).
• Avoid New Foods: Test gels/barbs in training to prevent gut issues on race day.

3. Recovery is Non-Negotiable

• Rest Days: Use a sports watch to track resting heart rate—skip a workout if RHR is 5+ BPM higher than usual.
• Sleep Quality: Aim for 7–9 hours; use sleep tracking to ensure deep recovery stages.

4. Gear Essentials

• Running Shoes: Neutral or stability shoes (tested for 50+ miles to avoid blisters).
• GPS Watch: Track mileage/pace (e.g., EZON GPS Series for accurate route mapping and heart rate monitoring).

Week-by-Week Mileage Breakdown

Common Questions Answered

• Can I skip cross-training? No— 它 reduces injury risk by 30% (Journal of Sports Medicine).
• What if I miss a workout? Skip it; don’t double up—consistency beats perfection.
• How to avoid “hitting the wall”? Practice fueling in training and ensure adequate carbs daily.

You’re Ready to Conquer 13.1 Miles!