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.
Included on this page
Three to four runs per week
Long-run progression without big jumps
Simple workouts by effort
Free resource
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.
Related guides
Keep building the plan.
Half marathon plan
Half marathon training plan with 3 runs per week
A free three-runs-per-week half marathon sample plan for runners who need structure without high weekly mileage.
Open guide →Free calculator
Free Easy Run Pace Calculator
Calculate your ideal easy running pace range from a recent race result. Learn how to protect your recovery days and build aerobic base for free!
Open guide →Travel training
How to train for a race while traveling
A travel-friendly race training guide with a free sample week and CTA to build an adaptive Runapt plan.
Open guide →Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.