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Final 5KFirst half-marathon guide

First half marathon

Beginner Half-Marathon Training Plan

A 12-week framework for runners who already have a base—and a clear route for those who do not.

Plain answerA 12-week half-marathon block is appropriate for many first-timers who already run several days per week and can comfortably cover roughly 3–5 miles. If you are starting from zero, build that base first. The calendar cannot replace the entry requirement.

Before week one

You should be able to repeat easy running across an ordinary week without one session consuming the rest of it. Run/walk is valid, but the interval should already be familiar. If 30 minutes is currently a maximum effort, spend additional weeks making it routine before beginning the race block.

The four phases

  1. Weeks 1–3, establish: three or four easy runs and a controlled long day.
  2. Weeks 4–7, extend: gradually lengthen the long run, using a lighter week to absorb work.
  3. Weeks 8–10, peak: reach the longest appropriate session and rehearse clothing, fuel, and water.
  4. Weeks 11–12, arrive: reduce volume while preserving familiar movement.
SourceB.A.A. Half Marathon Level One plan
The Boston Athletic Association labels Level One for first-time half-marathon runners and treats the schedule as a guide, not individualized advice.

A practical week

Use two easy runs, one optional purposeful or easy session, and one long run. Keep hard effort away from the long day. The long run may progress toward roughly 9–10 miles or an appropriate time-on-feet equivalent, depending on the plan and runner.

Repeat beats rescue. Reduce or repeat a week when pain, illness, unusual fatigue, or missed recovery changes the premise. Do not cram missed mileage into the next week.

Run More! You can do it!

RunTeaming is a running game for iPhone and Android. Your best qualifying run of the week becomes your score on a five-runner team. The app supplies the team and matches it against another team near its level, so you do not have to recruit anyone or share a time or place.

Use the button to choose iPhone or Android and see the current installation options.

Try RunTeaming

Run anywhere · No team to recruit · No shared schedule · Choose the installation page for your phone