Finish healthy first
The first half marathon is mostly about durable aerobic work and not overreaching.
Beginner half marathon
First half marathon training plan
Your first half marathon plan should prioritize consistency, long-run confidence, and enough recovery to reach the start line healthy.
Free first-half-marathon sample week
This sample week keeps the structure simple while the long run builds gradually.
- Three to four runs per week
- Long-run progression without big jumps
- Simple workouts by effort
WhenSessionHow to run it
Run 1Easy 35-45 minConversational effort
Run 2Steady 40 minMiddle 15 min slightly stronger
Run 3Optional easy 25-35 minSkip if tired
Run 4Long run 70-100 minBuild gradually across the block
Training notes
Make the plan fit the runner.
Use effort on long runs
Long-run pace may vary with route, weather, and fatigue. Effort is often the better control.
Fuel practice matters
Long runs are where you learn what breakfast, fluids, and gels your body tolerates.
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Want this adjusted to your fitness, recovery, and schedule?
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