Conquer 13.1 With Our 12-Week Half Marathon Training Plan

While training for a half marathon may seem like a lot of work–and it is–it can also be a lot of fun. Plus, all the early morning miles, foam rolling sessions and sore muscles will be worth it once you’re sporting that shiny medal around your neck.

But before you start planning your celebratory post-race brunch, you should first choose a training plan that works for you. That’s where we come in. With our 12-week half marathon training plan, you’ll have access to run workouts, strength training videos and weekly tips on scheduling, mental preparation and more.

Whether you’re a first-time half-marathoner or seeking your next PR, let our experts handle the planning so you can run confidently towards your goals.

Looking for a bigger challenge? Check out our 16-Week Marathon Training Program.

Running a half marathon requires a blend of endurance and speed–meaning your training should include workouts for both. Weekly long runs will help you build your endurance, which is critical to cover 13.1 miles. Long runs will help you practice maintaining proper running form as you fatigue, which is critical to improving your running efficiency–running faster while using less energy.

Incorporating speed workouts into your half-marathon training will help you build strength and stamina while also making your goal race pace feel easier. Speed intervals can increase your VO2 max, the maximum amount of oxygen your body can take in and use during exercise, another way to improve your running efficiency.

A common mistake some runners make while training for a half marathon is only running. While you need to run more in order to get faster and stronger, running is a repetitive motion that puts a lot of stress on your body. Strengthening your muscles and tendons with regular strength training helps your body handle more force, maintain proper form and power through each stride. Utilizing cross training, any aerobic activity like swimming, cycling or rowing, helps your body make aerobic gains while giving it a break from the repetitive impact of running.

Many run coaching programs recommend strength training and cross training without providing specifics, but our training program offers instructions for each and every move. That way, you can train confidently knowing you’re getting closer to your goals with each workout.

Our training plans are 12 weeks long and include a 2-week taper to help you feel fresh for race day. 12 weeks is enough time for your body to absorb the training without getting burnt out.

Training for a half marathon is a delicate balance. You want to allow your body enough time to adapt to the training load without arriving at the starting line fatigued.

Choose between three levels: beginner (level 1), intermediate (level 2) and advanced (level 3).

When you purchase our 12-week half marathon training plan, we will provide you with a range for each day's workout. If you begin at level 1, you can work your way up to level 2 or 3 for a tougher workout. If you start at level 2 or 3 and find you need to dial it back a bit, you can switch to the level 1 workouts. You can also go day-by-day to make the decision that’s right for you.

Take the guesswork out of your training. Sign up for our 12-week half marathon training plan and receive:

• 12 weeks of half-marathon-specific run workouts, including a 2-week taper
• Guided strength workouts to increase power and decrease risk of injury
• Run drills to improve your form and efficiency
• Weekly coaching tips, including race-day preparation and mental training
• Expert coaches to answer training questions
• A dedicated community of runners following the same plan

As we mentioned above, training for a half marathon is a delicate balance. You want to stand on the starting line fully trained yet fresh enough to tackle the 13.1 miles ahead. So, just how can you achieve this balance? Enter the taper.

A taper is the intentional reduction in training volume and intensity before a race. Your taper allows your body to soak in all the training you’ve done and arrive at the start line with fresh legs and without losing any fitness. Tapering requires quite a bit of patience and discipline, as you’ve been accustomed to training hard over the past 10 weeks. With more time on their hands, many runners tend to get antsy during the taper period, a phenomenon known as the “taper tantrums.”

It’s important not to give in to any fears that may arise about losing fitness during your taper. Now is not the time to test your training–save it for the race! Stick to your training plan and know it will all pay off at the finish line.

Training for a half marathon requires a lot of energy. As you run, strength train and cross train, you need to restore your body’s energy with plenty of food.

Carbohydrates are your body’s main source of energy. Carbohydrates increase your blood sugar, increasing insulin, which stimulates your cells to absorb glucose, either for energy or storage. Stored glucose is referred to as “glycogen stores,” and it’s what your body uses to keep you running. Running long distances (i.e. over an hour) uses more of your glycogen stores, which your body needs to convert into energy. These stores are finite, so it’s important to fuel not just before and after your runs but during your longer efforts.

Now that you know how important carbohydrates are, make sure to prioritize them before and during your runs. Try something easy to digest pre-run, like a piece of toast or some oatmeal. During runs of 60 minutes or longer, drink mixes, gels or chews can help you get the carbs and calories you need. If you’re taking gels, you should always consume water with them. This helps your body absorb and utilize the calories and carbohydrates more quickly and efficiently.

After your run, it may be tempting to refuel with whatever is quickest and most convenient. We’re no strangers to the post-run hanger, but refueling with a 3:1 carb-to-protein ratio will help you rebuild your muscles and replenish your glycogen stores. Here are some of our favorite post-run snacks and meals.

It’s a good idea to practice your pre-run and mid-run fueling strategy before race day. Give yourself a couple of trial runs (pun intended) eating your planned pre-race breakfast within the same amount of time as you plan to eat before the race. Let’s say your race begins at 7 a.m. and you plan to eat breakfast at 5 a.m. Even if you’re not a fan of starting your long runs at 7 a.m., you can still practice eating two hours before your long run regardless of what time you start.

You’ll also want to practice taking in the gels, drink mixes or energy chews you plan on using during the race. This will ensure you and your tummy are on the same page about what works and what doesn’t–no one wants to have to make a pit stop as you’re chasing down a personal best.

Life happens, and sometimes it gets in the way of your training plan. Whether you feel an illness coming on or you have to take a last-minute business trip, you’ll likely need to adjust your training plan over the course of 12 weeks. The good news is that missing one or two training runs won’t make or break your training, as long as you’ve been consistent with the plan as a whole.

While there’s no single most important run or workout in a half marathon training plan, try not to miss the same type of run two weeks in a row. For example, if you had to miss your speed workout this week because of illness, make sure to get one in next week (as long as you’re fully recovered). If you have to miss a long run this weekend due to in-laws visiting, make next weekend’s long run a priority.

Having access to an expert coach will help you navigate life’s trickiness and make this 12-week training plan work for you and your schedule. Check out this article on how to adjust your training plan, and never hesitate to reach out to our coaches for guidance.

With a robust 12-week training plan, you’re going to need gear that works as hard as you do. Here’s what you’ll need to train for a half marathon:

• A proper-fitting pair of running shoes to absorb impact and cushion each stride.

How Should Running Shoes Fit?

• Quality running socks that reduce blistering and chafing.

5 Things to Know About Running Socks

• Running tops that keep you cool and dry by wicking away sweat.

• Running bottoms that allow you to move freely.

• A Garmin GPS watch to track your training and monitor health insights.

How to Make the Most of Your Garmin Watch

• Energy gels for on-the-go fuel

The best gels for every type of runner