With a half marathon less than three months away, this 10-week training plan will get you ready to run 13.1 miles successfully – and with minimal injuries. This training schedule is designed with shorter, mid-week runs to help develop speed and longer weekend runs to build endurance, says Becky Wade Firth, a pro-marathoner, cross-country running coach, and HMG writer.
It’s really important to stick to the schedule we’ve laid out – and to heed rest days and the other advice we’ve laid out to minimize injury risk.
To stay on track with this 10 week half marathon training plan, you should already be running regularly (at least a few days per week) and comfortably cover 4 miles in one go, Firth adds. And if you already have some racing experience, whether 5K, 10K, or a half marathon, even better.
If you’re coming straight off the couch, we recommend 12 weeks to train for a half. But keep in mind that you can always run your training miles – and even your race! – using the run-walk method.
If you prefer a more dynamic training plan for PR goals or a more untraditional schedule, we recommend using an app like Runna. All Half Marathon Guide readers received 2-weeks free with code HALF.
10-Week Half Marathon Training Plans
For a Saturday Race
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Off | 3 miles | 4 miles | 3 miles | Off | 5 miles | 2-3 miles |
| 2 | Off | 3 miles | 4 miles | 3 miles | Off | 6 miles | 2-3 miles |
| 3 | Off | 4 miles | 5 miles | 4 miles | Off | 7 miles | 2-3 miles |
| 4 | Off | 4 miles | 5 miles | 4 miles | Off | 8 miles | 3 miles |
| 5 | Off | 5 miles | 6 miles | 5 miles | Off | 9 miles | 3 miles |
| 6 | Off | 5 miles | 6 miles | 5 miles | Off | 10 miles | 3 miles |
| 7 | Off | 4 miles | 5 miles | 4 miles | Off | 11 miles | 3 miles |
| 8 | Off | 4 miles | 5 miles | 4 miles | Off | 12 miles | 2 miles |
| 9 | Off | 3 miles | 5 miles | 3 miles | Off | 5 miles | 2 miles |
| 10 | Off | 3 miles | 4 miles | 3 miles | Off | 13.1 miles | off |
For a Sunday Race
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Off | 3 miles | 4 miles | 3 miles | Off | 2 miles | 5 miles |
| 2 | Off | 3 miles | 4 miles | 3 miles | Off | 2 miles | 6 miles |
| 3 | Off | 4 miles | 5 miles | 4 miles | Off | 2 miles | 7 miles |
| 4 | Off | 4 miles | 5 miles | 4 miles | Off | 3 miles | 8 miles |
| 5 | Off | 5 miles | 6 miles | 5 miles | Off | 3 miles | 9 miles |
| 6 | Off | 5 miles | 6 miles | 5 miles | Off | 3 miles | 10 miles |
| 7 | Off | 4 miles | 5 miles | 4 miles | Off | 3 miles | 11 miles |
| 8 | Off | 4 miles | 5 miles | 4 miles | Off | 2 miles | 12 miles |
| 9 | Off | 3 miles | 5 miles | 3 miles | Off | 2 miles | 5 miles |
| 10 | Off | 3 miles | 4 miles | 3 miles | Off | 2 miles | 13.1 miles |
About This Training Schedule
Who It’s For
This plan is designed for any runner really, beginner to advanced. Most important is that you already:
- Are running regularly (at least a few days per week)
- Have no problem covering 4 miles in one run
This foundation will have established your leg, lower body, and cardiovascular strength enough to handle the miles you’ll be covering in this plan, Firth says.
Injury Prevention
When you’re training to run 13.1 miles, the load of running that far puts your body at risk for overuse injuries. That risk is even higher if you don’t have a solid foundation of conditioning yet, or if you try and do too much, too fast, Firth says.
The good news? You can prevent many of these injuries by integrating simple, at-home workouts and injury-prevention routines right from the start of your plan.
To reduce your risk of injury, you should:
- Cross-train. Whether it’s spinning, swimming, hiking, or using an elliptical, cross-training helps runners build cardiovascular strength without the stress of the physical impact of running. Aim to cross-train on one of your non-run days every week.
- Take rest days seriously. It might feel counterintuitive to rest in a relatively short training window, but taking days completely off are essential for muscle recovery and will help you run better on your scheduled training days. If you want some movement, consider a brisk walk, a light cross-training session, or a good stretch.
- Add strength training. It’s not just “nice to have” – it’s a must for runners. Strength training with kettlebells or even just bodyweight can improve your power and endurance. More importantly, it significantly reduces injury risk, Firth adds. Aim for one to two 30-minute sessions per week, ideally done after a longer training run (later that day or the next day).
What to Eat
Fueling is a critical part of a successful 10-week half marathon plan. For ideal half marathon nutrition, sports nutritionists suggest a macro balance of:
- 50% carbs
- 25% protein
- 25% fats
This will help support your energy and recovery. Carbs deliver quick energy, proteins help muscle recovery, and fats sustain longer runs.
Daily meals should emphasize carb-rich foods such as whole grains, fruits, and starchy veggies, alongside lean proteins and healthy fats. While shorter runs (under an hour) usually require minimal adjustments, longer runs (over an hour) benefit from extra carbs the day before to ensure sufficient glycogen reserves.
For runs over an hour, mid-run fueling is recommended; aim for 30-60 grams of carbs per hour via gels or chews. Post-run, a 4:1 carb-to-protein snack like chocolate milk within 30 minutes aids muscle recovery and replenishes energy for the next run.
Check out our guide to the best snacks for runners and the best meals for runners.
More Half Marathon Training Plans
8 Weeks • 9 Weeks • 12 Weeks • 14 Weeks • 16 Weeks • 18 Weeks • 20 Weeks
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