Half marathon training plan for beginners

Half marathons are one of the most popular kinds of running events out there. According to FindARace.com, a listings website, there are at least 371 half marathons in the UK in 2024 - meaning there’s plenty of choice, wherever you live and whenever you want to take part.

If you’ve signed up to run 21 km for the first time, you’ll really benefit from following a half marathon training plan.

If you just want a reliable half marathon preparation plan, you can print out the plan below. We’ve also provided more detail and background information about the half marathon plan below - which we’d encourage you to read.

ASICS half marathon training plan for beginners

There are lots of half marathon training plans out there. This one’s designed for people who have some experience of running, but who’ve never done a half marathon before. It takes 16 weeks to give you enough time to safely build up your stamina and endurance.

WARMING UP: Before you do any kind of exercise, it is always sensible to spend a few minutes warming up. Many studies have concluded that doing a warm up can significantly decrease your risk of developing injuries when exercising. We strongly recommend doing a short warm up before every session in our plan.

Weeks 1 - 4

Weeks 5 - 8

Weeks 9 - 12

Weeks 13 - 16

Understand ASICS’ half marathon plan

Before you begin using our half marathon training plan, it’s useful to learn a little more about its design and structure - and what some of the terms mean. Here are the key things you need to know.

It’s a 16 week half marathon training plan

If you’ve never done a half marathon before, then your body needs time to adapt, building up endurance and stamina. Spreading your training over 16 weeks means you can adjust gradually, and are less likely to develop injuries from overexertion.

This half marathon plan is designed for people who do have some running experience, but who haven’t run this far before. The plan is ideal for someone who would currently feel reasonably comfortable running 3-5km.

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.

It’s not set in stone

You don’t have to follow the plan exactly and you can change the order of the days (for example, if you work on Sundays, then shift the long runs to one of your days off). So long as you complete as many of the sessions as possible, it’s fine to miss the odd day here and there.

Probably the most important are the once-weekly long runs - these get you used to covering much longer distances. It might be OK to miss out an easy run day or a cross training day, but try your best to complete the long runs.

Distance and intensity increases gradually

You’ll notice that the distance and intensity of runs on our half marathon training plan increase only gradually. Try to follow the suggested distances as closely as possible - it 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’, where you let your body rest more.

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.

Cross training

Cross training is an essential part of a half marathon training plan. On cross training days, you do another exercise which gets your heart rate up, but without running. Cross training options might include:

• Swimming
• Speed walking
• Exercise bike
• Elliptical machine
• Zumba
• Weight training

Strength training

Strength training is incredibly important for any runner. A growing body of evidence shows that runners who do some resistance training have a lower risk of injury and better running economy. Runner strength training can just use your bodyweight, or you can use dumbbells and other gym equipment. Typical resistance exercises for runners include:

• Squats
• Lunges
• Donkey kicks
• Step ups
• Bicycle crunches
• Plank
• Press up
• Dips
• Rows

Interval running

Interval running is a form of high intensity training. After a warm up, you will run at high speed for a specific distance or time, before pausing and repeating. There are many benefits to interval training - it increases your endurance and 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

Well done for signing up for your first half marathon! Whether you’re running for fun, to improve your fitness, or even to raise money for a good cause, it’s a really impressive thing to do. The day of the race itself is very exciting, but you’ll also be training for many weeks beforehand - so it’s about that journey as much as the glory of crossing the finishing line at the end.

Here are some suggestions for getting the most out of your half marathon training.

Staying motivated

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

Track your progress: Using a running app like ASICS Runkeeper, you can accurately track all your runs and see how far you’ve come.

Mix up your routes: It can get repetitive to follow the same route over and again. Try planning out new routes to keep things fresh (again, with ASICS Runkeeper you can plot 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 to add a social dimension to your training.

Motivational music: Energising music with a high BPM (beats per minute) can help you get ‘into the zone’. Check out our list of running playlists here.

Reward yourself: Give yourself a treat when you hit certain targets - perhaps some new running socks or a running hat 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 - following a healthy, balanced diet is often enough. But the following tips can help:

Protein: As your running distances increase, your body will build muscle - particularly in your legs and core. It needs protein to do this, so make sure you get enough from your meals. Good sources of protein include nuts, lentils, beans, meat, fish, eggs, tofu and dairy.

Carbohydrates: Carbs come from foods like rice, bread, pasta and potatoes. They provide a great source of energy when you’re running, so it’s valuable to include them in your meals prior to workouts.

Hydration: Keep hydrated when running, and carry enough water with you. It might not be necessary on shorter, easier runs, but is essential for longer distances.

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

Nutrition: Our guide to distance running nutrition

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 - this is often enough for any issues to resolve themselves.

But listen to your body. If you notice serious pain and discomfort that doesn’t go away with rest, then get professional help. Booking an appointment with a physio or running coach can be helpful - they might be able to identify problems with your form that might be the cause of your issues.

More information: Injury prevention guides

Running equipment

There are a few key pieces of equipment you’ll need when training for a half marathon.

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:

Cushioning: Running shoes provide lots of cushioning in the heel and midfoot to reduce the impact of foot strikes on your joints.

Tough outsole: Running shoes provide plenty of grip, and won’t wear away when running on hard surfaces.

Structure: The midsole, heel counter, heel collar, insole and tongue of running shoes are all designed to enable comfortable, supported movement.

Upper: Running shoes have lightweight, breathable uppers which helps prevent overheating.

Examples of half marathon running shoes:

Running apparel

After your running shoes, your clothes are your next most important piece of gear when training for a half marathon. Running apparel is designed to facilitate movement, keep you comfortable, and avoid rubbing and friction:

Breathable: Running clothes allow air to circulate, so you don’t overheat.

Sweat wicking: The fabrics allow moisture to pass from the inside to the outside of the clothing, where it can evaporate. That keeps the clothes feeling lightweight and dry, and prevents chafing.

Lightweight: Means you can move with greater speed.

Supportive: Sports bras and compression socks provide additional support where you need it.

Explore our complete range of running clothing for men and women.

Running accessories

There are many kinds of running accessories which can improve your comfort throughout your training:

• Running socks: Give you extra cushioning, while also wicking sweat and keeping your feet cool.
• Running caps/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.
• Water bottle belts and packs: Comfortable and convenient ways to carry water.
• Phone pouch: Carry your phone on your arm, and easily interact with your apps and music.
• Running belt: Hold your house keys, energy gels or phone with easy, secure access.

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.