12-Week Half Marathon Training Plan for Beginners

Training Plan Basics

Goal: Finish your first half marathon injury-free, using a run-walk or steady-run approach.

Key Principles:

• Progressive Overload: Increase mileage by no more than 10% weekly to avoid burnout.
• Pacing Strategy: Start slow to build a 有氧 base, using a sports watch to maintain a comfortable pace.
• Rest and Recovery: Prioritize rest days and cross-training to allow muscles to repair.

Week 1–4: Base Building Phase

Goal: Establish a consistent running routine and build foundational endurance.

Weekly Structure:

• 3 Days of Running: Mix easy runs with run-walk intervals (e.g., 1 minute running, 1 minute walking).
• 1–2 Days of Cross-Training: Cycling, swimming, or yoga to improve mobility and reduce impact.
• 2 Rest Days: Light stretching or walking to aid recovery.

Sample Weekly Schedule:

Pacing Tip: Use a GPS running watch to track pace and aim for a speed where you can speak in short sentences (approx 2–3 minutes slower per mile than your 5K pace).

Week 5–8: Distance Building Phase

Goal: Increase mileage and introduce hill/interval work to boost strength.

Weekly Structure:

• 3 Days of Running: Include one hill repeat session and one tempo run (slightly faster than easy pace).
• 1–2 Days of Cross-Training: Focus on low-impact activities like swimming or elliptical.
• 2 Rest Days: Prioritize foam rolling and recovery.

Sample Weekly Schedule:

Endurance Tip: Fuel with a banana or energy gel during long runs over 60 minutes to practice race-day nutrition.

Week 9–12: Peak and Taper Phase

Weeks 9–10: Peak Training

Goal: Reach your longest training run (10–12 miles) and simulate race conditions.

Weekly Structure:

• 3 Days of Running: One interval session, one race-pace practice, and a 10–12 mile long run.
• 1 Day of Cross-Training: Active recovery like walking or gentle yoga.
• 2 Rest Days: Prioritize sleep and hydration.

Sample Long Run:

• Pacing: Use a sports watch to run the first half at an easy pace, then gradually increase speed for the second half to practice negative splits.

Weeks 11–12: Taper Phase

Goal: Reduce mileage to allow full recovery while maintaining race-pace feel.

Weekly Structure:

• 3 Days of Running: Short, easy runs (20–30 minutes) and one 5–6 mile race-pace run.
• 1 Day of Cross-Training: Light activity to stay loose.
• 2 Rest Days: Mental preparation and gear check.

Key Taper Rule: Cut weekly mileage by 30–40%, but keep runs sharp with 5-minute race-pace segments to maintain leg turnover.

Pacing Tips for Race Day

1. Set a Realistic Goal Pace

• Calculate your target pace using a race-pace calculator or aim for 1.5–2 minutes per mile slower than your 10K pace.

2. Use a Pacing Strategy

• Run-Walk Method: Perfect for beginners (e.g., 3 minutes running, 1 minute walking) to avoid early burnout.
• Pace Alerts: Program your GPS running watch to vibrate if you start too fast—consistency is key!

3. Fuel and Hydrate Strategically

• During the Race: Take a gel or chew every 45–60 minutes and sip water/electrolyte drink at aid stations (don’t stop—walk through if needed).

Cross-Training and Strength Work

Why It Matters:

• Injury Prevention: Strengthens core, hips, and knees to support running mechanics.
• Recovery Enhancement: Low-impact activities boost blood flow without strain.

Recommended Workouts:

• Core Training: Planks, glute bridges, and side planks 2–3 times weekly.
• Yoga/Pilates: Improves flexibility and posture, critical for maintaining form during long runs.
• Cycling/Swimming: Active recovery that builds cardiovascular fitness without leg fatigue.

Essential Gear for Beginners

1. Supportive Running Shoes

• Choose a model with adequate cushioning and arch support—replace every 300–500 miles.

2. Sports Watch for Pacing

• EZON’s GPS series tracks pace, distance, and heart rate, helping you stay on target during training and race day.

3. Moisture-Wicking Apparel

• Avoid cotton to prevent chafing; opt for breathable fabrics for long runs.

Staying Motivated and Injury-Free

Motivation Tips:

• Join a Training Group: Connect with other beginner runners for accountability.
• Celebrate Milestones: Reward yourself for completing each phase of the plan.

Injury Prevention:

• Warm-Up/Cool-Down: Always start with 5–10 minutes of walking/jogging and finish with dynamic stretches.
• Listen to Your Body: Take an extra rest day if you feel tightness or pain—no single workout is worth an injury.

Race Week Checklist

• Day 7 (1 Week Out): 30-minute easy run, final gear check (shoes, watch, race belt).
• Day 3 (3 Days Out): 20-minute shakeout run, carb-loading with whole grains and veggies.
• Race Morning: Wake up early, eat a light breakfast (oatmeal, banana), and arrive at the start line 60–90 minutes early to avoid stress.

Final Words: You’re Ready to Shine