
Half Marathon Training Plan for Beginners
Running can be one of the most liberating activities. While far from being an expert runner, I have developed some strategies to ease the pains of running! I commonly get inspiration through books, my boyfriend (who is simply an amazing runner) and all the other kick-ass athletes I have met throughout the running community.
I usually have two adorable dogs attached to me so my warm-ups are almost non-existent, there are frequent stops for pee breaks and sudden bursts of sprinting towards a squirrel or sometimes just a leaf. There are two things I want to share with you today then. 1. How to train with your best bud and still be successful and 2. How to train if you are flying solo, and when you may want to choose flying solo even if you do have a wagging tail hitting you as you lace up your shoes.
The challenge is exciting, therefore running is exciting. Your running goals can and will be constantly changing, evolving and growing. Your goal right now is to complete the half-marathon, a distance of 13.1 miles– and oh, how achievable that is!
You’re here because you are preparing for a half-marathon– either now or in the future. I hope to inspire you to get out for a jog, trail run or hill sprints…take your pick, but at some point you should be doing all three!
Let’s jog right into this plan!
12 Week Training Plan
Life can get hectic, and running every single day may not be feasible, so this plan will be perfect for you. You will be running 3-4 times per week, strength training and cross-training the other few, and always plenty of time to relax and restore your muscles before the big race day!
Terms to remember while looking at calendar:
-
- XT: Cross Training– exercise that is not running, but will help strengthen your run through cardio, weight lifting, stretching
- LR: Long Run– This will be your pace for your long mile days (1 a week)
- R/W: Run/Walk
- S&C: Strength and Conditioning– Weight Training
- T: Tempo– where you are working hard, have labored breathing, but can hold pace for a while.
- E: Easy– You should be able to carry on a conversation, with no labored breathing
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
1 | Rest | 3mi (E) S&C | XT 30 min | 2mi (E) | Rest | S&C | 3mi (LR) Compete in 5K! |
2 | Rest | 2mi (E) S&C | XT 30 min | 3mi (E) | Rest | S&C | 4mi (LR) |
3 | Rest | 3mi (E) S&C | XT 40 min | 3mi (E) | Rest | S&C | 5mi (LR) |
4 | Rest | 3mi (E) S&C | XT 40 min | 3mi (E) | Rest | R/W 3mi | 6mi (LR) |
5 | Rest | 4mi (E) S&C | XT 40 min | 4mi (E) | Rest | R/W 3mi | 7mi (LR) |
6 | Rest | 4mi (E) S&C | XT 40 min | 4mi (T) | Rest | R/W 3mi | 8mi (LR) |
7 | Rest | 4mi (E) S&C | XT 45 min | 4mi (T) | S&C or Rest | R/W 4mi | 9mi (LR) |
8 | Rest | 4mi (E) S&C | XT 40 min | 4mi (T) | S&C or Rest | R/W 3mi | 10mi (LR) |
9 | Rest | 4mi (E) S&C | XT 40 min | 4mi (T) | S&C or Rest | R/W 3mi | 10mi (LR) |
10 | Rest | 4mi (E) S&C | XT 40 min | 4mi (T) | Rest | R/W 3mi | 11mi (LR) |
11 | Rest | 4mi (E) S&C | XT 40 min | 4mi (E) | Rest | R/W 3mi | 6mi (E) |
12 | Rest | 4mi (E) | Rest | 3mi (E) | Rest | 2mi (E) | Race Day: 13.1mi *** |
Run a Few Races Throughout Training
Alright, so you’ve got 12 weeks to prepare for your half-marathon and I couldn’t think of a better way to get into the ‘spirit’ of racing than to throw 2 races into the mix! A 5k (3.1 miles) and a 10k (6.2 miles) which will also cover two of your long runs, so you won’t need to switch around your schedule at all!

Turkey Trot 5K with Erik & My Mama
If there are not races near you, then do your own race! You can have fun with this– dress in the outfit you wish to wear for the actual race day!
Stretching is the Secret Ingredient to Success (and longevity)!
Stretching is the key to the lock, the missing puzzle piece, the secret ingredient for a successful ‘running career’. I have often overlooked stretching and found myself with aches and pains, and sometimes (unfortunately) injury. To avoid and/or minimize injury, never skip stretching!
(Do what works best for you!)
Warm Up: Loosen up with static stretching, warm up with dynamic stretching, walk for at least 0.25 mi to get everything ready!
Cool Down: Focused breathing with static stretching
Foam Roll, Lacrosse Ball Roll: At least once a week (I try to do this every other day)
CBD Oil Cream/Salve for Aches & Pains: Rub on legs, or areas of achiness AM and/or PM.
How To Train With & Without Your Pups
Training has been way more exciting with my dogs–it also has interrupted my flow more times than not, but that is quite alright with me. I am the type of person that has their dogs with them everywhere, and training doesn’t change that. While you must turn your patience meter up to high, there are ways to get your dog out with you and still be successful.
Have a Warm-up Walk— if your dog hasn’t been outside to do their duties, I would suggest just walking them for at least a half mile before starting your run.
Have a hands-free leash system— you don’t want to disturb your gait and form, so having a waist worn leash system is ideal. I personally use the Ruffwear waist belt as it is wide and padded and has extra compartments for personal items (and Snacks!)

Ruffwear Trail Running Belt, making runs fun!
Have a good leash— one that absorbs shock and they won’t trip on either. Here are two of my favorites:
Proper Harness for Running— Nonstop Dog Wear makes a great harness for dog running. It is comfortable for the dogs and won’t cause chafing.
If your dog is conditioned for running/physical activity then you will be able to train with them throughout this entire schedule.
If your dog is a bit more of a novice, then I would take them out on the lighter, easier days so you are not pushing them too hard.

Winter Trail Running, training never stops!
Either way, you know your dogs better than anyone and can tell if they will have the attention span and the physical capability to train with you. With that said, you can help them get better by taking them more often. Maybe dedicate your shorter runs to improving your dogs’ running ability and save the long runs for yourself.
13.1, Every Step of the Way
When you have a goal in mind, it is sometimes easy to get lost in the how— how to achieve that goal in x amount of time, how am I going to get there when I am only here. I encourage you to take this 1 day at a time, relish in the fact that you are doing something so healthy for you body and mind, and embrace every high and every low.

Enjoy Every Moment
I hope you find progress as exciting as I do, reward yourself often (massage?), and simply love the experience of it all.
Remember, one step at a time you will get to that finish line. Good luck out there!
Happy Running,
Ciara (Boone & Crockett)
I must say that this article is very helpful to me as I enjoy to run and this plan will surely benefit me a lot. I have a friend who runs a marathon and he is so skinny that I can’t believe. I know that this training plan is easy for him but I will show him to hear his opinion. Running with dogs sounds like a great idea. I have one Stafford and I think that it will be very funny.
Hey Daniel,
My boyfriend is very skinny too and he runs like a mean machine! His legs are his power houses and every person is different in how they excel; some are sprinters while others are long distance runners. Training needs to be consistent, that’s the key!
I think your pup would absolutely love getting out for a romp with you!
Have so much fun out there and thank you for reading,
Ciara
Too many oeoole do not realise what it actually takes to run a half marathon and the toll it takes on a runners body.
You have written a very useful article for people who are interested in doing the training for a half marathon.
The training program you have written is a great guideline to use to train for the big day that can give runners a consistency and support for their training.
You are absolutely right Darren, 13.1 miles is a huge freakin’ deal! I was hoping to inspire people by slowly introducing them into running. If we bite off more than we can chew, we will never be consistent and consistency is key!
Thanks so much for reading,
Ciara
I’m a runner myself, but I run only to keep myself in shape. A half or a full marathon seems something too much for me. I like your 12 weeks plan, seems balanced from the point of view of effort.
I really like the idea of training with your dogs, but I never tried running with mine. It’s something I should consider.
I agree with stretching, which is very important. When do you advise to do the stretching, before or after running?
Thank you for your article.
Hey Dany!
That’s excellent to hear! I know what you mean by the half/full marathon, I thought the same thing (still do some days!), but our bodies are truly incredible. With that said, if you never run in a race, that does not change anything about your abilities! So glad to hear about your running.
Yes, training with your dogs can be such a blast as long as you are still getting a good workout in!
Dynamic stretching before you run and static stretching after your run. Stretch whenever you feel tight or sore. I suggest morning and evening stretching!
Thanks for reading, have so much fun out there!
Ciara
OMG, I love your website. One of my resolutions that year is to get back into competing again this year. I had a horse step on my big toe about 7 years ago. The injury derailed my running way more than I ever dreamed possible. And I loved running.
It was delightful to get to read the tips of running with our four legged buddies. I enjoy the companionship and simply feel safer when I am out walking or jogging with a dog. Yet, you are so correct about the interruptions. lol
Given my current level of fitness, I will probably about about six more weeks to your training plan to get up to the 5K level. Yet, that should still give me plenty of time to be ready to run one of the two very popular half marathons that we have in Colorado Springs area in May.
You have provided my Monday morning motivation and plan. Thanks!!!!
s. What 1/2 marathon that you are training for?
Oh Sondra–I am so happy to hear you found inspiration looking through this post. I am so very sorry that your injury took you out of enjoying running for so long…everything in moderation, you will be back before you know it!
Running with your dog is so, so much better. Safer, and definitely more fun!
You seem very in tune with your body, and its abilities, I have so much faith you will rock every little bit of running!
I am currently training for a few 50K’s, but my first half marathons were last year and they were an absolute blast, and I am loving the progression so far this year!
Thanks again for reading and enjoy your progress,
Much love,
Ciara