First Half Marathon Training Plan

Who this is for.

This plan fits you if

This is your first half marathon, or your first time covering 21.1km.
You can already run a bit and want a structured build to the distance.
You care about finishing, not a target time on the clock.
You are coming from a 5K or 10K and want the next endurance race.

This is not for you if

You already have a time in mind, such as sub 2 hours or sub 1:45. Use the half marathon time plans instead.
You are still building up to a 5K. Start with a 5K plan, then come back to the half.
You have run several halves and want a PB. Pick a time-target plan on the hub.

How to train for your first half.

You do not need a homemade spreadsheet or a week-by-week guess. The existing no-time-target half marathon plan is the training. The sessions live on that plan page.

Start the finish-focused plan

It is 12 weeks, free, and built to get you to 21.1km without a time target.
Keep the weekly shape

Most weeks have three runs: one faster session, one easy run, and one long run. Spread them out.
Protect the long run

Let the weekend long run grow toward race distance. That is the session that makes race day feel possible.
Race to finish

On the day, get to 21.1km. Skip the watch target unless you already know you want one.

We learned this the hard way.

The half marathon was the first long-distance race either of us attempted. Coming out of school as reasonably accomplished track athletes, we naively thought that qualified us to comfortably run 21.1km. We both finished. We couldn't walk for a week.

The lesson: find a good training plan and stick to it. Long runs build the endurance to go the distance. Speed and tempo sessions build your cardiovascular engine. Put them together and you'll not only finish, you'll finish comfortably.

That story also lives on the half marathon plans hub.

Start the finish-focused plan

Open the No Time Target Half marathon (12 weeks). Free on iOS and Android.

View the plan

Already have a time in mind? Browse half marathon time plans.

FAQs.

How do I train for my first half marathon?

Follow a finish-focused half marathon plan rather than a time-target one. The plan is 12 weeks. Most weeks have three runs: one faster session, one easy run, and one long run. Long runs build toward race distance. Race day is about getting to the finish, not hitting a clock.

How long does it take to train for a first half marathon?

12 weeks on Dangelo's no-time-target half marathon plan. Start at week 1 if you can. If race day is closer, join later and keep the long run as the session you protect.

Do I need a time goal for my first half marathon?

No. For a first half, finishing is the goal. Use the no-time-target half marathon plan and run on effort. Pick a time-target plan only if you already have a finish time you want to chase.

How many days a week should I run to train for a half marathon?

The finish-focused half plan has three runs most weeks: one faster session, one easy run, and one long run. Spread them out so you have recovery between them.

What if I have only run a 5K or 10K?

That is a normal starting point for a first half. The finish-focused plan builds the long run toward 21.1km over the block. If you cannot yet run a 5K, start with a 5K plan first, then come back to the half.

Can I walk during my first half marathon?

Yes. The no-time-target plan is effort-based, so a run/walk approach is fine. Use easy and long-run days at a pace you can hold a conversation. Save harder effort for the mid-week session.

What if I miss a run?

Skip it in the app and do the next session. If you need a few days off, pause the plan and come back when you are ready. Missed runs are dropped, not stacked onto the rest of the week.

Do these workouts sync to Garmin or Coros?

Yes. Workouts on this plan sync to Garmin and Coros so the session is on your watch.

First Half Marathon Training Plan.