Tackle your first half-marathon with our 12-week training guide.
We’ll give you everything you need to start developing the endurance and speed you’ll need to make it to the finish line! 13.1 miles is more achievable than you think. But you’ll need to put in the time to be race-day ready. Our training plan is divided into tempo runs, recovery runs, long-distance runs and rest days.
Weeks 1 to 3
The first couple of weeks are designed to help you get started.
To start tempo running, it is best to start with a 2-5 minute warm-up before running at tempo pace for 5-10 minutes. After this, keep going by jogging for a couple of minutes to let you recover before repeating. Hey presto - you’ve just completed 30 minutes of tempo running!
With your other running exercises, don’t worry about how fast you are going, the aim is to get your body used to covering these distances at a running pace. However, it can be helpful to have a look at your mile times.
Generally, many of us would be starting at 11 or even 12 minutes per mile but aiming to get it down to less than 10 minutes per mile for the race. That would get you round a half marathon in about 2 hours 20 minutes, which would be pretty good going and a more than respectable start!
Top Tip: Allow yourself time to cover – your body ideally needs 36 hours to recover from muscle fatigue.