Half marathon training plan

Half marathons are a popular race distance for those looking to take on an endurance event, but who may not want to spend the time it takes to train for a full marathon.

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Half marathon training plan overview

The following training plan will help you work up to running a half marathon in approximately 14 weeks. Here are some things to note before you review our half marathon training schedule:

  • Our plan has your long run on Saturdays, but you can do your long run any day of the week that works best for you, as long as you're consistent. Long runs build the physical and mental stamina to cover the miles on race day.
  • Your midweek runs should be done at a pace that feels easy to you (a pace at which you can carry on a conversation). Easy runs burn calories and build mileage but should not put cardio stress on the body.
  • Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
  • Cross-training workouts can be any low-impact, non-running activity (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover.
  • Run the mileage at your pace for each day leading up to the race.
 
 
 

Half marathon training schedule

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  1.  Weeks Until Race Monday Tuesday Wednesday Thursday  Friday Saturday Sunday
    Total Weekly Milage
    Week 14 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 9
    Week 13 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2.5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12.5
    Week 12 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat
    1 mile easy cool down, 1 mile repeat is faster than 5K pace    		 Easy Pace: 2.5 miles
    Can also strength train    		 Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 15
    Week 11 Easy Pace: 3.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 4 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 3.5 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 18
    Week 10 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 13
    Week 9 Easy Pace: 4.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each repeat Easy Pace: 4.5 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 22
    Week 8 Easy Pace: 5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 6 x 1/4 mile repeats, 1.5 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 5 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 25
    Week 7 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 3 x 1/2 mile repeats, 1.5 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 6 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 28
    Week 6 Easy Pace: 4 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1.5 mile easy cool down, 1-3 minute rest in place after each 1/2 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 21
    Week 5 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 8 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 7 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 30
    Week 4 Easy Pace: 4 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 4 x 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 22
    Week 3 Easy Pace: 8.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8 miles, Can also strength train Easy Pace: 8.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 36
    Week 2 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 16
    Week 1 Easy Pace: 3 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles Easy Pace: 3 miles,
    Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 13.1 miles Easy Jog/Walk:
    10-15 minutes to help prevent muscles from getting tight    		 22.1

  2. For more advanced half marathon training

    If this isn't your first half marathon and you're looking to improve your performance, add a 6-week training build before starting our 14-week plan.

    Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 14 Tempo Run: 1 mile easy pace, 1 mile fast, 1 mile easy, or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 12
    Week 13 Tempo Run: 1 mile easy pace, 4 miles fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles, Can also strength train Easy Pace: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 15
    Week 12 Tempo Run: 1.5 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 17.5
    Week 11 Tempo Run: 2 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 4 by 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 20
    Week 10 Tempo Run: 1.5 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3.5 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 16
    Week 9 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each repeat Easy Pace: 5 miles
    Can also strength trainz    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 24
    Week 8 Tempo Run: 3 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 8 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 5.5 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 27.5
    Week 7 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 7 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 31
    Week 6 Tempo Run: 2 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1.5 mile easy cool down, 1-3 minute rest in place after each 1/2 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 26
    Week 5 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles Easy Pace:7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 32
    Week 4 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 4 x 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 24
    Week 3 Tempo Run: 3.5 miles easy pace, 4 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8 miles Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 36
    Week 2 Easy Pace: 4 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 4 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 20
    Week 1 Easy Pace: 3 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 13.1 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 23.1
 
 
 

Half marathon training tips

 
 

1

 

Know your plan. Training for a half marathon takes time. It’s easy for life to throw distractions your way, so make sure your training runs are built into your schedule. Use a daily planner or your smartphone to block off the time you need and keep your training plan a priority in your busy life. Schedule your run in your day like it’s a meeting you just can’t miss.

 
 

2

 

Be consistent. When something comes up that can’t wait, know that missing a training run or two won’t derail you. But stay committed to your race-day goal. When the runs get long or the weather gets hot or cold, don’t stop. It’s the difficult runs during training that will strengthen you the most for your race.

 
 

3

 

Run with a friend. Some people thrive on running alone, but for others, solitude can be discouraging during a tough run. You may not have a friend who can run with you the whole way, but asking someone to start off with you or join in for the last few miles can help break up a challenging run.

 
 

4

 

Befriend your local running store. Your local running store is a great place to ask about group runs and to find like-minded (and like-paced) running buddies. It’s also the best place to get fitted for proper footwear. Running shoes should be bought based on the support your foot needs, not on the color or style of the shoe, and running in worn-out shoes can increase your risk of injury. The running community loves runners of all shapes, sizes and speeds, so take advantage of their knowledge!

 
 

5

 

Mix it up. Use your long runs as a chance to explore! Map out nearby parks, trails, forests or areas of town you want to discover, and watch the miles fly by.

 
 
 
 
Runner crosses the SJMMW Finish Line
 

Register for the St. Jude Memphis Half Marathon and support St. Jude 

Use your half marathon race to benefit children with cancer and other life-threatening diseases. Your participation can help ensure no family pays for treatment, travel, housing or food — so they can focus on helping their child live.

Register Now

 
 

Half marathon training FAQ

  1. A half marathon is 13.1 miles or 21 kilometers.

  2. Typically, a half marathon training plan spans 6-14 weeks. Our plan is 14 weeks long to help runners of various experience levels train thoroughly for race day.

     

  3. Half marathon training plans provide a safe, gradual way to prepare your body for race day. Through progressive distance and strength training, you can help build your endurance and protect your body from strain or injury. 

     

 
 

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