This plan takes you to the start line of your first half marathon in 12 weeks, after two weeks of preparation. It assumes you can already run about 5k. If you can't yet, start with a couch to 5k plan first.
Check with your GP or doctor before you start, especially if you have a health condition, an old injury or haven't exercised for a while. Each week has two easy runs and one long run as repeating tasks. Take the exact distances from a plan you trust, such as one from a running club or race organiser.
Copy it into Tatask and the weeks are dated from today. Set your race date so it lands in Week 12, or stretch the plan if you have longer.
What's in this plan
See every step
Before you start(day 0)
Check with your GP or doctor before you start(day 0)
Do this first if you have a health condition, are returning after illness or injury, or have any doubts about training for 13.1 miles.
Choose a race and enter it(day 2)
Pick a race at least 14 weeks away so you have room for the plan. Check the entry deadline and any refund rules on the organiser's site.
Pick a 12-week beginner plan to take distances from(day 2)
Use a plan from a running club, race organiser or other source you trust. Copy its weekly distances into the notes of each long run.
Paste this into an AI assistant to compare options.
Prompt to copy
List what to look for in a 12-week beginner half marathon plan for someone who can run 5k. Do not give medical advice and do not invent distances or paces. Tell me where to check.
Buy running shoes that fit(day 4)
A specialist running shop can look at how you run and suggest a pair. Break them in before the long runs.
Pick your three running days, with rest days between(day 3)
Paste this into an AI assistant to fit runs around your week.
Prompt to copy
Help me fit two easy runs and one long run a week into my schedule. My commitments are: <your week>. Ask me questions if you need more, and do not give medical advice.
Run a 5k to find your starting fitness(day 7)
Tell a friend your race date(day 7)
Weeks 1 to 3(day 14)
Week 1(day 14)
Run the Week 1 easy runs(day 14)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 1 long run(day 14)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 1 felt(day 20)
Week 2(day 21)
Run the Week 2 easy runs(day 21)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 2 long run(day 21)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 2 felt(day 27)
Week 3(day 28)
Run the Week 3 easy runs(day 28)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 3 long run(day 28)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 3 felt(day 34)
Weeks 4 to 6(day 35)
Week 4(day 35)
Run the Week 4 easy runs(day 35)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 4 long run(day 35)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 4 felt(day 41)
Week 5(day 42)
Run the Week 5 easy runs(day 42)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 5 long run(day 42)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 5 felt(day 48)
Week 6(day 49)
Run the Week 6 easy runs(day 49)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 6 long run(day 49)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 6 felt(day 55)
Weeks 7 to 9(day 56)
Week 7(day 56)
Run the Week 7 easy runs(day 56)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 7 long run(day 56)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 7 felt(day 62)
Week 8(day 63)
Run the Week 8 easy runs(day 63)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 8 long run(day 63)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 8 felt(day 69)
Week 9(day 70)
Run the Week 9 easy runs(day 70)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 9 long run(day 70)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 9 felt(day 76)
Weeks 10 to 12(day 77)
Week 10(day 77)
Run the Week 10 easy runs(day 77)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 10 long run(day 77)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 10 felt(day 83)
Week 11(day 84)
Run the Week 11 easy runs(day 84)(repeats weekly)
Repeats on Tuesday and Thursday. Keep the pace conversational. Take distances from the plan you follow, and change the days to suit you.
Run the Week 11 long run(day 84)(repeats weekly)
Repeats on Saturday. This is the run that builds your endurance, so go slowly. Take the distance from your chosen plan.
Note how Week 11 felt(day 90)
Week 12(day 91)
Run two short easy runs this week(day 91)(repeats weekly)
Repeats on Tuesday and Thursday. Keep them short and relaxed so your legs are fresh for race day.
Pack your race kit and number the night before(day 96)
Run the half marathon(day 97)
Start slower than feels necessary. Walk through water stations if you want to.
Note how race week felt(day 97)
After the race(day 98)
Walk and stretch gently for 10 minutes after the finish(day 98)
Rest for the week after the race(day 99)
Take easy days or none. Let your legs recover before you plan anything else.
Write down what you would change next time(day 101)
Choose your next goal, such as a faster half or a 10k(day 104)