Free half marathon training plans: Hit your 13.1-mile goal

While it might seem a long way if you've never covered the distance on foot before, running 13.1 miles is an entirely feasible goal for most runners. If you can already comfortably run 10K, you can certainly do a half marathon with the right preparation.

Training for and running a half marathon also has the distinct advantage that – unlike the 'full' marathon – it doesn't take up as much time or energy. It also doesn't tire you out quite as much as marathon training, and running, can. The recovery period from running a half marathon is also less, and that in turn can mean less pressure on race day. After all, if it doesn't go according to plan and you feel you have unfinished business, it's not unrealistic to aim for another one in the not too distant future.

Finally, half marathon training is also a lot more compatible with a busy lifestyle. However, that's not to undersell it. Training and completing a half marathon is still a significant step up if you've never run the distance before, and you'll need to commit to a higher weekly mileage, including weekly long runs, and a greater variety of sessions to develop the endurance and speed you'll need.

But that's nothing to be scared of. Following the structure of a training plan can be really helpful and enjoyable for many runners. And whether you’re building up to running 13.1 miles for the first time or want to aim for a shiny new PB, we’ve got everything you’ll need to get you across that finish line in style.

How long is a half marathon?

You won't be astonished to learn that a half marathon is half the distance of a full marathon – in other words, 13.1 miles or 21.1km.

Why should I follow a training plan?

By following a good training plan, you'll be more consistent in your running and be able to focus on the important aspects of half marathon running ahead of race day. Within each week of the plan there will be different types of session, as well as scheduled rest days and easier runs between the harder efforts, to make sure that you recover properly. Not taking enough rest, and running too many back-to-back harder efforts, is a fast track to injury or overtraining.

As with all training plans, you won't see instant progress – nothing is achieved in one day or one session, but rather cumulatively over time. So, bear in mind that each session within a plan is part of that whole, and written with the entire training plan in mind. With that in mind, resist the temptation to overdo it during sessions, even if you feel good. For example, if you don't run easy enough during an easy run, you won't allow your body time to heal from the quality training you've been doing prior to that.

Half marathon training plan for beginners?

It's rare for runners to get through a whole training block for a big race without picking up at least one niggle. The most important thing is to not run through injuries. It is far better to err on the side of caution and miss a week or two than to force yourself through sessions and end up being unable to race because you've made things worse.

Depending on what your injury is, it's also possible to cross-train without further damaging the affected area. For instance, you might try to keep your heart rate and your cardio unreadiness up by swimming, using the cross-trainer, aqua-running or cycling. Many elite athletes – such as British half marathon record holder Eilish McColgan – use cross-training as a way to add volume to their training without increasing their risk of injury.

If you can't run for:

One week: Skip that week's schedule and simply pick up the schedule the following week.
Two weeks: Repeat the previous week's training and continue from there, bearing in mind you may not get to the same point as someone who has been following the programme without interruption.
Three weeks: Jump back two weeks, potentially even three, because you'll probably have lost a bit of fitness. Don't panic, though, and do not attempt to cram in more sessions in a bid to 'catch up'.
Mission Marathon Training Plan: sub-3 hours: It's probably wise to adjust your goal and aim for a slower time. There will always be another race!

How do I find the best half marathon training plan for me?

Train for a sub-1:25 half marathon race-time predictor for runners, including.

preview for 5 running drills to improve technique

I don't feel like I'm improving on my half marathon plan – what should I do?

Don't despair – it takes time to improve as a runner and progress doesn't always follow a nice, smooth, upward trajectory. You may not feel like it, but rest assured that you are getting better every day as each run slowly builds your strength and fitness. Your rest days and good sleep and nutrition help to consolidate those gains, too.

What strength training should I be doing?

Strength training is an essential supplement to a runner’s roadwork. It can improve your running form and race times by strengthening muscles and joints and decrease your injury risk. If you're a bit at sea about what exactly you should be doing, don't worry – we've got plenty of Our training plan below are tried and trusted. Not sure which one to choose? Use our How should I taper for my half marathon home workouts Four weeks or more.

What shoes should I be wearing?

If you're going to run a half marathon, having a pair of running shoes that will get you round 13.1 miles is important. Running in the wrong shoes for you, or shoes that are too worn down to do their job properly, can lead to injury. Before you embark on a new training schedule, it's a good idea to get your gait checked at a specialist running shop. Even if you've done this before, it's always worth having it checked again, as your gait can change over time.

Four weeks or more?

Your body doesn't just benefit from training – it also benefits from recovery. In the final two to three weeks before your race, you should be gradually reducing your long-run mileage, though you should still keep training and do a couple of short race-pace efforts in the final week to keep yourself ticking over nicely.

Our training plan below are tried and trusted. Not sure which one to choose? Use our how to taper for you next half marathon What about race day Listen to your body Runners World, Part of the Hearst UK Wellbeing Network.

What about race day?

You can quieten the butterflies in your stomach by focusing on race day logistics, following your nutrition and hydration plans and perhaps even meeting up with friends at the start area. Run strong by following this race day plan:

1. The Little Red Book of Running

Warming up prepares your body for the task at hand by increasing your heart rate, body temperature and blood flow. Blood transports oxygen to working muscles more efficiently when it is warm, and a warm body can break down and utilise glucose better than one at rest. Plus, some fast running can burn off nervous energy and help you focus.

To warm up for a half marathon, try doing some light jogging for 10-15 minutes, then do two to four 200m strides, accelerating slowly until you reach your planned half marathon pace. Because the half marathon is fairly long, you won't need to shoot off the line – ease into your goal pace over the first mile or two.

2. How to handle running in the heat

In general, the best pace strategy is to run even mile or kilometre splits throughout the race. Breaking down the race into manageable chunks is particularly useful if you're a runner who tends to lose focus in the middle miles. 'Mental lapses are common in the middle of races such as the half marathon,' says Scott Douglas, author of The Little Red Book of Running. 'If you're really racing the distance – so a minute or more per mile than your normal training pace – you'll have to concentrate to keep the proper effort going. Otherwise, it's common for your mile splits to start being 10 or 15 seconds slower. The benefit of the tempo run – of learning how to keep that concentration going – can't be overstated.'

3. RWs 16-week sub-4:00 marathon training plan

If you're feeling comfortable, persist with the same pace, but don't get too excited. If you reach the halfway mark and still feel you're not being stretched, gradually pick up the pace and run by feel. If, by contrast, you're not feeling great, focus on short-term goals to get you through. If the discomfort occurs at the halfway point, tell yourself to continue to the eight-mile mark and, if you're still feeling bad when you reach it, you can pull out. Feeling better? Carry on to 10 miles, and so on.

4. for an indication of what target you should set yourself

If it's very windy or particularly hot on race day, you will likely need to slow down. Headwinds and even crosswinds will sap your energy, so in these circumstances try to let go of your pace plan and simply run by feel instead. In the heat, your body will also have to work harder to cool you down, so make sure you stay hydrated by drinking to thirst before and during the race.