14-Week Half Marathon Training Schedule

You’re next half marathon is just over three months away – and this 14-week training plan can help get you to the finish line. 

This plan is for beginner and experienced runners alike, says Becky Wade Firth, a pro-marathoner, cross-country running coach, and HMG writer. It starts off slow with only four runs per week and then ramps up to five days later in the schedule. It’s definitely a good idea to have been running regularly for several weeks (if not months) before you start this half marathon training plan.

Like our 12-week schedule, this plan is based on a simple philosophy: Your mid-week runs are for conditioning, learning how to pace yourself, and working on your speed over shorter distances. Your once-a-week long runs help get you physically and mentally prepared to run 13.1 miles, Firth adds.

Keep in mind, this plan is designed specifically to keep your injury risk down and your motivation up. If you want a more engaging training plan with recommendations from a coach, we recommend Runna. As a reader, you’ll receive 2-weeks of free training using code HALF.

14-Week Half Marathon Training Plan

For a Saturday Race

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Off	3 miles	Off	3 miles	Off	3 miles	3 miles
2	Off	3 miles	Off	3 miles	Off	4 miles	3 miles
3	Off	3 miles	4 miles	3 miles	Off	4 miles	3 miles
4	Off	3 miles	4 miles	3 miles	Off	5 miles	3 miles
5	Off	4 miles	5 miles	4 miles	Off	5 miles	3 miles
6	Off	4 miles	5 miles	4 miles	Off	6 miles	3 miles
7	Off	4 miles	6 miles	4 miles	Off	7 miles	4 miles
8	Off	4 miles	6 miles	4 miles	Off	8 miles	4 miles
9	Off	5 miles	6 miles	5 miles	Off	9 miles	3 miles
10	Off	5 miles	7 miles	5 miles	Off	10 miles	3 miles
11	Off	5 miles	6 miles	5 miles	Off	11 miles	3 miles
12	Off	5 miles	6 miles	4 miles	Off	12 miles	2 miles
13	Off	5 miles	5 miles	3 miles	Off	6 miles	2 miles
14	Off	3 miles	5 miles	3 miles	Off	13.1 miles	Off

For a Sunday Race

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Off	3 miles	Off	3 miles	Off	3 miles	3 miles
2	Off	3 miles	Off	3 miles	Off	3 miles	4 miles
3	Off	3 miles	4 miles	3 miles	Off	3 miles	4 miles
4	Off	3 miles	4 miles	3 miles	Off	3 miles	5 miles
5	Off	4 miles	5 miles	4 miles	Off	3 miles	5 miles
6	Off	4 miles	5 miles	4 miles	Off	3 miles	6 miles
7	Off	4 miles	6 miles	4 miles	Off	4 miles	7 miles
8	Off	4 miles	6 miles	4 miles	Off	4 miles	8 miles
9	Off	5 miles	6 miles	5 miles	Off	3 miles	9 miles
10	Off	5 miles	7 miles	5 miles	Off	3 miles	10 miles
11	Off	5 miles	6 miles	5 miles	Off	3 miles	11 miles
12	Off	5 miles	6 miles	4 miles	Off	2 miles	12 miles
13	Off	5 miles	5 miles	3 miles	Off	2 miles	6 miles
14	Off	3 miles	5 miles	3 miles	Off	2 miles	13.1 miles

About This Training Schedule

Who It’s for

This plan is designed for beginner to experienced runners who run regularly (at least a few days per week) and have no problem covering 4 miles in one run. That foundation will have built up leg, lower body, and cardiovascular strength enough to handle the miles you’ll be covering in this plan. 

Injury Prevention

Give yourself two days off from running each week. This will allow your joints and muscles to adequately rest, Firth says.

No matter how experienced you are or how smart you train, injuries can still happen. Avoiding running injuries is about optimizing strength, control, and flexibility, as well as listening to your body and respecting signals that it’s being overworked.

Here’s how to protect yourself from injury:

1. Cross-train on off days. Shake up your routine on at least one “off” day per week by adding in a spin, elliptical, swim, or other low-impact exercise session. Cross-training will help you maintain fitness while giving your body a break from the repetitive pounding of running.
2. Embrace rest days. It might seem like off days will hold you back from reaching your potential in 14 weeks, but recovery is just as important as the running itself. If you’re feeling antsy to move on planned off days, active rest like a brisk walk, a stretch session, or a low-intensity cross-training session are all good options .
3. Prioritize strength work. Strength training for runners doesn’t just build muscle – it also lowers injury risk and boosts running efficiency. Build in one to two 30-minute strength workouts per week, ideally after a longer run (later that day or the next day) will serve you well. In a 14 week plan, there’s time for beginners to start with one strength day a week and add a second a few weeks later once your body acclimates to this type of work.  

What to Eat

Fueling plays a crucial role in your performance and recovery throughout a 14-week half marathon training cycle.  When eating for half marathon training, sports nutritionists recommend aiming for a macro split at each meal of:

• 50% carb for immediate energy
• 25% protein for muscle repair
• 25% fat for long-term energy

Daily meals should include whole grains, fruits, lean proteins, and healthy fats. For shorter runs (under an hour), your usual diet will work, but longer runs (over an hour) benefit from an emphasis on carbs the day before to ensure glycogen stores are topped off.

On runs over an hour, mid-run fueling is beneficial; aim for 30-60 grams of carbs per hour from gels, chews, or sports drinks. After each run, prioritize a 4:1 carb-to-protein ratio, such as a recovery shake, to help with muscle repair and glycogen replenishment.

More Half Marathon Training Plans

8 Weeks • 9 Weeks • 10 Weeks • 12 Weeks • 16 Weeks • 18 Weeks • 20 Weeks

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