Training Guides
The half marathon is the sweet spot of distance running — long enough to be a genuine achievement, short enough to train for in 10–16 weeks. This guide covers everything you need to go from your current fitness to the start line confident and ready.
If you can currently run for 30 minutes without stopping, you are ready to start a half marathon training plan. You don't need to be fast or have any race experience. The training plan does the work of building your fitness progressively — your job is to show up consistently.
Beginners typically need 12–16 weeks. Runners who already train regularly can be ready in 10–12 weeks. The most important variable isn't your current speed — it's having enough time to build safely.
The 10% rule: Never increase your total weekly mileage by more than 10% from one week to the next. This is the most important injury prevention principle in distance running training.
A well-structured half marathon plan has three core components that work together each week.
This is the most important run of your week. It builds the aerobic base and muscular endurance to cover the race distance. Your long run should be run 60–90 seconds per km slower than your goal race pace — it should feel genuinely easy, and you should be able to hold a conversation throughout.
Your long run will build from around 10–12km in the early weeks to a peak of 18–19km about 2–3 weeks before race day. You don't need to run the full 21.1km in training — the taper and race-day adrenaline will carry you the rest of the way.
The majority of your weekly running — typically 2–3 runs — should be at an easy, conversational pace. These runs build aerobic capacity while keeping fatigue manageable. Most runners go too hard on easy days, which accumulates fatigue and increases injury risk. If in doubt, slow down.
A tempo run is a comfortably hard effort — roughly your 10km race pace. Run for 20–40 minutes at this effort. Tempo running teaches your body to sustain a harder pace for longer, which directly translates to a faster half marathon finish time. Beginners can skip this until week 6–8 of training.
All training paces are based on your goal race pace. Here's how to calculate yours:
| Run Type | Effort | Pace vs Race Pace | Example (5:30/km goal) |
|---|---|---|---|
| Easy | Conversational | +60–90 sec/km | 6:30–7:00 /km |
| Tempo | Comfortably hard | +15–25 sec/km | 5:45–5:55 /km |
| Long Run | Easy + relaxed | +75–100 sec/km | 6:45–7:10 /km |
| Race Pace | Hard but sustainable | Goal pace | 5:30 /km |
Not sure what pace to target? Use PaceLab's pace calculator to find your projected finish time based on your current fitness, then work backwards to set a realistic goal pace.
Here's a typical 12-week progression for a regular runner targeting a sub-2 hour half marathon on 4 runs per week:
The final 1–2 weeks before your race is called the taper. You significantly reduce your mileage to allow your body to absorb the training you've done and arrive at the start line fresh. This is one of the most misunderstood parts of marathon and half marathon training — many runners panic and try to cram in more km. Don't. Trust the process.
During the taper you may feel sluggish, doubt your fitness, and experience phantom aches. This is normal and has a name: taper madness. Your legs will come back to life on race day.
The most common mistake in a half marathon is going out too fast. The first 5km will feel effortless because of adrenaline and fresh legs — resist the urge to bank time. Run the first half at or slightly slower than goal pace, then decide in the final 5km whether you have anything left to give.
Negative splits win races. Running the second half faster than the first is the most effective half marathon strategy for almost every runner. It's harder to execute than it sounds — practise running to effort rather than pace in training.
For most runners, a half marathon can be completed without taking on any nutrition during the race itself — your glycogen stores are sufficient for approximately 90 minutes of running. If your goal time is over 1:45, consider taking an energy gel at the 10km mark.
Hydration is more important. Drink to thirst at every aid station — typically every 3–5km. Avoid drinking too much, which can cause hyponatraemia (low blood sodium). Practice your race-day nutrition strategy in your long runs, not for the first time on race day.
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⚡ Build My Free PlanMost runners need between 10 and 16 weeks. Beginners with a base of 30 minutes of continuous running should allow 14–16 weeks. Regular runners who already cover 25–30km per week can be race-ready in 10–12 weeks.
Three to four times per week is the sweet spot for most runners. Three days allows adequate recovery while building fitness. Five or more days per week is beneficial but increases injury risk and requires good recovery habits.
Any finish time is a good half marathon time for a first-timer. A common benchmark is sub-2:30 (about 7:06/km), which is very achievable with consistent training. Sub-2:00 (about 5:41/km) is a popular intermediate goal that requires a solid 12–16 week build.
No. Your longest training run should be around 18–19km, peaking about 2–3 weeks before the race. Running the full distance in training adds unnecessary recovery burden. Trust your long run fitness and the race-day taper.
Have a familiar, carbohydrate-rich meal 2–3 hours before the race — something you've eaten before long training runs. Oats, toast with banana, or rice are common choices. Avoid anything new on race morning.