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Beginner Half Marathon Training Plan
Beginner Half Marathon Running Plan: Your Path to Conquering 13.1 Miles

Beginner Half Marathon Plan at a Glance:
The beginner half marathon running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 12 weeks
- Typical Week: 4 days of running and 1 to 3 days of rest
- Optional Work: Cross-training and Strength Training
- Longest Workout: 10 Miles
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $29.99 (purchase here)
What to Expect:
“Every run is a work of art, a drawing on each day’s canvas. Some runs are shouts and some runs are whispers. Some runs are eulogies and others celebrations.” – Dagny Scott Barrio
Are you ready to run your first half marathon? This Beginner Half Marathon training plan is perfect for the first-time half marathoner and those looking to gradually increase their mileage.
The training plan is 12-weeks in length. You start with a 4-mile long run in week 1 and progress to a 12-mile long run in week 10. The focus throughout the plan is on a strategic combination of easy runs, long-distance runs, rest days, and cross-training. With this approach, your body will have time to adapt to the increases in running each week and properly prepare you to finish the 13.1-mile race.
The half marathon beginner training plan includes two optional cross-training workouts per week. These cross-training sessions allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.
How to Get Started?
Purchase our beginner half marathon running plan on Final Surge for a one-time fee of $29.99 here. Digitally track your progress from start to finish of the training program.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Activation Warmup Routine.
- Dynamic Technique Drills & Flexibility Exercises.
- Core Strength Routine and General Strength Training for Runners.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Beginner Half Marathon Running Plan Preview:
The following is a snapshot of what to expect in your purchased Half Marathon Beginner schedule.
WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
---|---|---|---|---|---|---|---|
1 | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 4 Mile Run | Rest |
2 | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 30-45 Minute Cross-Train | 30 Minute Run | 4 Mile Run | Rest |
3 | 35 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 5 Mile Run | Rest |
4 | 35 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 30-45 Minute Cross-Train | 35 Minute Run | 5 Mile Run | Rest |
5 | 40 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 6 Mile Run | Rest |
6 | 40 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | Rest | 30 Minute Run | 5K Race | Rest |
7 | 45 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 7 Mile Run | Rest |
8 | 45 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 30-45 Minute Cross-Train | 45 Minute Run | 8 Mile Run | Rest |
9 | 50 Minute Run | 30-45 Minute Cross-Train | 50 Minute Run | Rest | 30 Minute Run | 10K Race | Rest |
10 | 50 Minute Run | 30-45 Minute Cross-Train | 50 Minute Run | 30-45 Minute Cross-Train | 50 Minute Run | 9 Mile Run | Rest |
11 | 40 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 30-45 Minute Cross-Train | 40 Minute Run | 10 Mile Run | Rest |
12 | 30 Minute Run | 30 Minute Cross-Train | 30 Minute Run | Rest | Rest | Half Marathon Race | Rest |