Half Marathon Training Plan: 12 Weeks
A 12-week plan for runners already comfortable with 5K builds toward 21.1K through a gradually increasing weekly long run, peaking around 16–18K a few weeks before race day. Keep weekly long-run increases to roughly 10%, with a lighter recovery week every 3–4 weeks.
12-Week Half Marathon Training Plan
| Weeks | Long run progression | Weekly sessions |
|---|---|---|
| 1–3 | 8K → 10K → 11K | 4 runs/week: 2 easy, 1 quality, 1 long |
| 4 | Recovery week: long run drops to 8K | Lighter overall volume |
| 5–7 | 12K → 13K → 14K | 4–5 runs/week |
| 8 | Recovery week: long run drops to 10K | Lighter overall volume |
| 9–10 | 15K → 16–18K (peak long run) | 5 runs/week |
| 11 | Taper: long run down to 10–12K | Reduced volume, race-pace practice |
| 12 | Taper: short easy runs only | Race day |
Long Run Rules
- The 10% rule: Increase weekly long-run distance by no more than roughly 10% to manage injury risk
- Recovery weeks: Every 3–4 weeks, drop the long run back down to let your body absorb the training rather than continuously pushing distance up
- Practice fuelling: From around 90 minutes onward, practise the hydration and fuelling strategy you plan to use on race day, since a half marathon takes most runners well over this duration
- Run at an easy, conversational pace for most long runs — they're about building endurance, not testing speed
Major Half Marathons in India
India has a growing half marathon calendar across major cities, with events typically held between October and February when temperatures are more favourable for distance running. Check registration timelines well in advance, as popular city events can fill up months ahead.
Race Week
Reduce training volume significantly in the final week (tapering), prioritise sleep, and avoid trying anything new — new shoes, new food, new gear — right before race day. The training is done; race week is about arriving rested and prepared.
Frequently Asked Questions
What fitness level do I need before starting half marathon training?
How much should my weekly long run increase?
Do I need to run the full 21.1K in training before race day?
How many days a week should I train?
References
- Buman MP et al. Reconceptualizing the phases of marathon training. J Sport Exerc Psychol. 2008;30(3):319–335.