Half Marathon Training Plan: 8-Week Schedule
A proven 8-week plan for beginners targeting a sub-2 hour half marathon. Includes weekly mileage, pace targets, and recovery guidance.
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Weekly Schedule Overview
Monday: Rest or easy cross-training (30 min cycling/swimming)
Tuesday: Easy run — 5-8 km at conversational pace (Zone 2)
Wednesday: Cross-training or rest
Thursday: Tempo run — 4-6 km at comfortably hard pace (Zone 3)
Friday: Rest or easy recovery run 3-4 km
Saturday: Long run — increase by 1 km each week (start at 8 km)
Sunday: Rest or easy walk
Week-by-Week Training Plan
Week 1 — Base Building
- • Tue: 5 km easy
- • Thu: 4 km tempo
- • Sat: 8 km long run
- • Total: 17 km
Week 2 — Building Endurance
- • Tue: 6 km easy
- • Thu: 5 km tempo
- • Sat: 9 km long run
- • Total: 20 km
Week 3 — Adding Volume
- • Tue: 7 km easy
- • Thu: 5 km tempo
- • Sat: 10 km long run
- • Total: 22 km
Week 4 — Recovery Week
- • Tue: 5 km easy
- • Thu: 4 km tempo
- • Sat: 8 km long run
- • Total: 17 km
Week 5 — Peak Building
- • Tue: 8 km easy
- • Thu: 6 km tempo
- • Sat: 12 km long run
- • Total: 26 km
Week 6 — Peak Week
- • Tue: 8 km easy
- • Thu: 6 km tempo
- • Sat: 14 km long run
- • Total: 28 km
Week 7 — Taper Begins
- • Tue: 6 km easy
- • Thu: 4 km tempo
- • Sat: 10 km long run
- • Total: 20 km
Week 8 — Race Week
- • Tue: 4 km easy
- • Thu: 3 km shakeout jog
- • Sat: Rest
- • Sun: RACE DAY — 21.1 km!
Half Marathon Pace Guide
Use this pace chart to plan your training runs and race strategy:
| Goal Time | Pace/km | Pace/mi |
|---|---|---|
| 1:45:00 | 4:58 | 8:00 |
| 1:50:00 | 5:13 | 8:24 |
| 2:00:00 | 5:41 | 9:09 |
| 2:10:00 | 6:10 | 9:55 |
| 2:15:00 | 6:24 | 10:18 |
| 2:30:00 | 7:07 | 11:27 |
Race Day Tips
Pre-Race (24 hours before)
- Carb-load with familiar foods (pasta, rice, bread)
- Hydrate well but do not over-drink
- Lay out all your gear the night before
- Get 7-8 hours of sleep
Race Morning
- Eat breakfast 2-3 hours before start (oatmeal, banana)
- Arrive 60-90 minutes before gun time
- Do a 10-15 minute warm-up jog
- Start conservatively — first mile should feel easy
During the Race
- Run even splits or slight negative split
- Take water at every aid station
- Use energy gels at miles 5 and 10
- Stay relaxed — shake out your arms and shoulders
Frequently Asked Questions
How long should I train for a half marathon?
For beginners, 8-12 weeks of training is recommended. If you can already run 5K comfortably, 8 weeks is sufficient. If you are starting from scratch, allow 12 weeks to build up safely.
What is a good half marathon time for beginners?
For most beginners, finishing in 2:00:00 to 2:30:00 is a solid goal. The average half marathon time is approximately 2:03:00 for men and 2:15:00 for women. Focus on finishing rather than time for your first half.
How many days a week should I run for half marathon training?
Most half marathon training plans require 3-4 running days per week. This includes one long run, one tempo run, and 1-2 easy runs. Rest days are essential for recovery and injury prevention.
What should I eat before a half marathon?
Eat a carb-rich meal 2-3 hours before the race (oatmeal, banana, toast with peanut butter). Avoid high-fiber and high-fat foods. Practice your pre-race meal during training to ensure it sits well.
Do I need to run 13 miles before race day?
You do not need to run the full 13.1 miles before race day. Most training plans peak at 10-12 miles for the long run. The adrenaline and race-day atmosphere will carry you the extra distance.