Half marathon training plan for beginners

According to World Athletics, there are around 7,000 certified road races worldwide, covering distances from 1 mile and 5K to half marathons, marathons, and even 100K ultra events. Half marathons remain one of the most popular challenges for runners of all levels. If you’re preparing for your first 21 km, following a structured half marathon training plan can make all the difference. You can also explore upcoming races and find your next event on Finishers.com. 

16-week half marathon training plan

16-week plan for half marathon runners: Designed for runners with some experience but new to half marathons, this plan gradually builds stamina and endurance over 16 weeks to prepare you safely for race day. 

Warm up matters: Always spend a few minutes warming up before each session in our plan to decrease your risk of injury. Research shows a proper warm up significantly lowers injury risk and gets your body ready for exercise. 

Weeks 1 - 4

Weeks 5 - 8

Weeks 9 - 12

Weeks 13 - 16

Understand ASICS’ half marathon plan

 Before you start our half marathon training plan, it’s helpful to understand its design and structure, as well as what the different terms mean.

1) 16 weeks to build endurance

The plan gradually increases distance and intensity, giving your body time to adapt and reducing the risk of injury. This half marathon training plan is ideal for runners comfortable with 3-5 km but new to half marathons.  

Safety: While running is a very safe sport, it’s always worth speaking to your doctor before taking up a new training routine, particularly if you have any pre-existing health conditions/injuries.  

2) Stay flexible but focus on long runs 

You can adjust the schedule if needed but aim to complete the once-weekly long runs. Long runs are crucial for preparing your body for race day. It’s okay to miss the odd session! Just aim to complete as many sessions as possible. You can also adjust the order of the days to fit your personal schedule. 

3) Tapering is key

Our plan increases distances and intensity slowly. This will help your body to adjust comfortably. You will also notice that in the final week before race day, you will run much less. This is to allow time for tapering, here you let your body rest more. 

4) The importance of rest days 

Half marathon training is challenging. Your body needs sufficient time to rest between training days. Resting allows your body to repair the microscopic tears that appear in muscle when you exercise. Rest also makes overuse injuries less likely. 

5) Cross training

Cross training is an essential part of a half marathon training plan. On cross training days, non-running exercises will improve your fitness and prevent injuries. Best cross training for half marathon runners: 

• Swimming 

• Speed walking 

• Cycling or exercise bike 

• Elliptical machine 

• Zumba or dance workouts 

• Weight training 

6) Strength Training

Strength training is a key part of any half marathon plan. A growing body of evidence shows that runners who do some resistance training have a lower risk of injury and better running economy. For runner strength training, use your body weight, dumbbells or gym equipment. Typical strength exercises for runners include: 

• Squats 

• Lunges 

• Donkey kicks 

• Step ups 

• Bicycle crunches 

• Plank 

• Press up 

• Dips 

• Rows 

7) Interval Running

Interval running is a form of high intensity training. Start with a warm up, alternate fast runs with recovery and repeat. There are many benefits to interval training - it increases your stamina, boosts running economy and may help improve your overall running speed.  

Read our interval training guide so you know how to structure your sessions.  

Tips and ideas to get the most out of half marathon training

Congratulations on signing up for your first half marathon! Whether you’re running for fun, fitness or to raise money for a good cause, the journey is as rewarding as crossing the finish line.

Staying motivated

There’s no doubt that following a half marathon plan can be tough. Here are some tips for staying motivated: 

• Track your progress: Use a running app like ASICS Runkeeper to monitor pace and distance.  

• Change your routes: Explore new running paths to keep things interesting. It can get repetitive to follow the same route over and again (with ASICS Runkeeper you can plan routes and find suggestions based on the distance you want to run each day).  

• Run with other people: Run with friends and family or join a running club for extra motivation and fun.  

• Music helps: Energising music with a high BPM (beats per minute) can help you get “into the zone”.  

• Reward yourself: Treat yourself when you hit certain targets. Perhaps some new running socks or other accessories as a reward.  

More motivation: 10 tips for staying motivated when running 

Nutrition and hydration

You don’t need to make major changes to your diet when training for your first half marathon. These tips can help you: 

• Protein: As your running distances increase, your body will build muscle. To support your muscles, make sure you get enough protein from your meals. Good sources of protein include nuts, lentils, beans, meat, fish, eggs, tofu and dairy. 

• Carbohydrates: Fuel your runs with a great source of energy by including foods such as rice, bread, pasta and potatoes, especially before training sessions. 

• Hydration: Stay hydrated while running and carry enough water with you, particularly on long runs. 

• Alcohol: If you drink, it’s best to avoid it or cut down while following your half marathon plan. 

Nutrition: Our guide to distance running nutrition 

Avoiding Injuries

It’s normal to pick up the odd niggle here and there while training for a half marathon. If you notice any pain or discomfort, take a couple of days off running and rest. But listen to your body. If pain persists, consult a physio or running coach. They can spot form issues that cause injuries. 

More information: Injury prevention guides 

Running gear

1. Running shoes: A pair of supportive, comfortable running shoes is essential for getting the most out of your half marathon training. It’s really worth investing in running shoes (rather than wearing general exercise footwear) since they come with key features that help your running and reduce your injury risk. 
2. Running apparel: After your running shoes, choose running apparel designed to facilitate movement, keep you comfortable and avoid rubbing and friction. Explore our complete range of running clothing.
3. Running accessories: There are many kinds of running accessories which can improve your comfort throughout your training: 

• Running Socks: Cushion your feet, wick away sweat and help prevent blisters. 

• Running caps and visors: Lightweight headwear with built-in sweatbands keeps the sun and sweat out your eyes.  

• Water bottles: With ergonomic designs, they’re easy to hold when you’re running.  

• Belts and packs: Comfortable and convenient ways to carry water, energy gels and valuables.  

• Tops and bottoms with phone pockets: Securely store your phone while keeping your hands free. 

Enjoy the journey with your half marathon training plan

Signing up to your first half marathon is really exciting if a little nerve wracking! By following our half marathon training plan and tips, you’ll gradually build up your endurance and stamina, so you can go into race day itself with complete confidence.  

Want to go further? Use our full marathon training plan.