running tips

Half marathon training plan for “beginners”

The heading “Half-marathon training plan for beginners” certainly reads a bit strange.

Because right at the beginning of a running career, I don’t consider it advisable to run the half marathon.

You should be running for a certain amount of time before you train with this half-marathon training plan.

The basic requirements I see at least 1-2 years of running experience, the safe mastery of a running distance of 12-14 km in one go and a weekly workload of approx. 20-25 kilometers.

If you have this experience, you can jump into half-marathon training from my point of view.

If you are not yet able to safely run 12 km, you should definitely keep your hands off the half-marathon training plan.

I personally see the half marathon as a very grateful and feasible goal. I would even like to see more attention given to the half marathon.

Let’s be honest, the big brother can read the marathon everywhere, but the 21.0975 km from the half marathon have to be run first.

Those who train continuously and regularly can celebrate a huge sense of achievement by reaching a half marathon.

The route to the first half marathon could look like this for beginners:

  • Can go through the first 20-30 minutes in 12 weeks, then
  • in 12 weeks to the first 5 km run, then
  • in 12 weeks the improvement of the 5 km run time, after that
  • in 12 weeks to the first 10 km run, then
  • in 12 weeks the improvement of the 10 km runtime, after that
  • run a distance of 15 km safely in 12 weeks, then
  • the 12-week training plan for the half marathon.

Give yourself and your body the necessary time and celebrate the small intermediate goals, especially when you start running, if you have reached the half marathon at some point. If you master this route safely, then you can also think about the big brother marathon.


Half marathon training plan for the first happy finish


Week 1 of 12

 Monday: 30 to 45 minutes of strength training
 Tuesday: run in 10 min, run 10 min ABC, run out 10 min
 Closed on Wednesdays
 Thursday: 6 km slow endurance run in the undulating terrain
 Friday: day off
 Saturday: 10 km slow endurance run
 Closed Sundays

Week 2 of 12

 Monday: 30 to 45 min strength training
 Tuesday: run in 10 min, run 10 min ABC, run 10 x 30 m, run 10 min
 Closed on Wednesdays
 Thursday: 6 km driving game (play at your own pace, sometimes slow, sometimes a bit brisk, etc.)
 Friday: day off
 Saturday: 12 km slow endurance run
 Closed Sundays


Week 3 of 12

Monday: 45 min strength training
Tuesday: run in for 10 minutes, run for 10 minutes ABC, run 10 x 50 m, run for 10 minutes
Closed on Wednesdays
Thursday: 6 km slow endurance run
Friday: day off
Saturday: 10 km test run or competition (see what is possible in terms of speed)
Closed Sundays

Week 4 of 12

Monday: 45 min strength training
Tuesday: run in for 10 minutes, run for 15 minutes ABC, run out for 15 minutes
Closed on Wednesdays
Thursday: 7 km driving game (play at your own pace, sometimes slow, sometimes a bit brisk, etc.)
Friday: day off
Saturday: 14 km slow endurance run
Closed Sundays

Week 5 of 12

Monday: 45 min strength training
Tuesday: run in for 10 min, run for 15 min ABC, run 10 x 100 m, run out for 15 min
Closed on Wednesdays
Thursday: 8 km planned half marathon race pace
Friday: day off
Saturday: 16 km slow endurance run
Closed Sundays

Week 6 of 12

Monday: 45 min strength training
Tuesday: run in for 10 minutes, run for 10 minutes ABC, run 10 x 100 m, run out for 10 minutes
Closed on Wednesdays
Thursday: 8 km slow endurance run
Friday: day off
Saturday: 10 km test run or competition (see what is possible in terms of speed)
Closed Sundays

Week 7 of 12

Monday: 45 min strength training
Tuesday: run in for 15 minutes, run for 15 minutes ABC, run out for 20 minutes
Closed on Wednesdays
Thursday: 10 km driving game (play at your own pace, sometimes slow, sometimes a bit brisk, etc.)
Friday: day off
Saturday: 16 km slow endurance run
Closed Sundays

Week 8 of 12

Monday: 45 min strength training
Tuesday: run in for 15 min, run for 15 min ABC, run 10 x 100 m, run out for 15 min
Closed on Wednesdays
Thursday: run in 2 km, run 8 km half marathon, run 2 km
Friday: day off
Saturday: 18 km slow endurance run
Closed Sundays

Week 9 of 12

Monday: 45 min strength training
Tuesday: run in 10 min, run 10 min ABC, run 5 x 200 m, run 10 min
Closed on Wednesdays
Thursday: 12 km slow endurance run
Friday: day off
Saturday: 10 km test run or competition (see what is possible in terms of speed)
Closed Sundays

Week 10 of 12

Monday: 45 min strength training
Tuesday: run in for 15 min, run for 15 min ABC, run 10 x 100 m, run out for 15 min
Closed on Wednesdays
Thursday: run in 2 km, run 12 km half marathon, run 2 km
Friday: day off
Saturday: 22 km slow endurance run
Closed Sundays

Week 11 of 12

Monday: 45 min strength training
Tuesday: run in for 10 minutes, run for 10 minutes ABC, run 10 x 100 m, run out for 10 minutes
Closed on Wednesdays
Thursday: 8 km slow endurance run
Friday: day off
Saturday: 5 km test run or competition (see what is possible in terms of speed)
Closed Sundays

Week 12 of 12

Monday: day off
Tuesday: run in 10 min, run 10 min ABC, run 5 x 200 m, run 10 min
Closed on Wednesdays
Thursday: 4 km slow endurance run, at the end 6 x 100 m grading runs
Friday: day off
Saturday: day off
Sunday: Half marathon finish (good luck)

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