how long does it take to train for a half marathon

And advice on how to structure your training.

You may need anywhere from 8 to 24 weeks to train for a half marathon.

This mostly depends on your running experience and current fitness level. As well as how often you can train.

Many runners sign up for a half marathon and underestimate how long it takes them to train for the 13.1-mile distance.

I always recommend people take more time than they think they need to best prepare.

The remainder of this article explains more on how long it takes to run a half marathon with extra tips on how to structure your training for success on race day.

What you will learn:

Why you should run a half marathon
How long it takes to train for a half marathon
How to structure your training

Why run a half marathon?

The half marathon is one of the most popular running distances.

It’s not quite as difficult as a full-length marathon, but it’s still quite the challenge.

There are many reasons to run a half marathon. For example, if you want to eventually run a full marathon, the half marathon is a logical stepping stone to the 26.2-mile distance.

Other reasons to run a half marathon include:

A personal fitness challenge
Various health benefits (especially if you’re not currently too active)
Not quite as daunting as a marathon (and easier to train for and recover)

How long to train for a half marathon

Most runners need 8 to 16 weeks to train for a half marathon.

If you’re a new runner or haven’t been running much, anywhere from 12 to 24 weeks is more realistic.

The longer you have to train, the better prepared you will be. This is especially important if your goal is not only to finish the 13.1-mile distance but to set a personal best.

How long does it take to go from couch to half marathon?

Most run coaches will tell you it takes anywhere from 12-24 weeks to run your first half-marathon without running experience.

But before you take the plunge, don’t rush it.

There are no prizes for running 13.1 miles before you’re ready.

Stepping one foot in front of the other too soon increases your injury risk. So go at your own pace. Focus on building the habit of running before chasing any big goals like a half or full marathon.

How to train for a half marathon

Training for a half marathon looks slightly different depending on whether it’s your first half marathon or your fifth.

However, your training will follow the same principles when tackling the 13.1-mile distance.

Typically, your weekly schedule will include multiple easy runs, a long run, and sometimes a tempo or interval session. Most good programs also include strength training sessions to improve your running and reduce injury risk.

Here’s how to train for a half marathon…

Start by building a base

If you have not been running regularly, start with a light training block to help build a base. Jack Daniels, PhD, in his book ‌Daniels' Running Formula‌, recommends a base phase to prepare and get the muscles, tendons, and cardiovascular system ready for some relatively demanding workouts.

Start by running at least three days a week. Two easy runs and a long run is a good starting point. As you progress, you can build up to five days a week if you feel up to it and your body is responding well.

Daniels suggests if you have been running fairly regularly, say, five or more days a week and accumulating 30 miles or more, you can likely skip this phase of training. If not, expect the base phase to be anywhere from 4 to 8 weeks.

This phase is about laying the groundwork for the rest of your training.

Follow a progressive training plan

The first week of your half marathon training plan and the tenth week should not look the same.

Your training plan should be progressive. This means you need to work harder the further you get into your plan.

Typically, for half marathon training, this means increasing your mileage.

Daniels recommends increasing your weekly mileage based on how many runs you do each week.

For example, if you run 3 times a week, you would increase your distance by 3 miles. After increasing your weekly mileage, maintain the same weekly mileage for 4 weeks to let your body adapt to the stress level before increasing it again.

Aim to increase your weekly mileage every 4 weeks.

Your training plan should progress the further you get into it.

If not, you will not get better. Your body needs a certain amount of stress to adapt and improve.

There are lots of free and paid half marathon training plans available online that apply a progressive approach. So you don’t need to make one yourself – unless you want to!

Add strength training to your routine

Strength training improves running economy and endurance in runners, as found by one study.

It also helps reduce your injury risk and makes you a better, stronger runner.

Aim to do at least one strength or gym session a week and no more than three. Two is the sweet spot for most runners.

Exercise may include:

Squats
Leg curls
Calf raises
Box jumps
Leg press
Step-ups
Planks
Monster walks

This is just a preview selection of exercises you may choose to include in your sessions. It’s not an example of a strength training session. Ideally, you would also include some upper-body exercises.

Prioritise your weekly long run

All half marathon training plans should include a weekly long run. This is arguably the most important training session for the week.

It improves your aerobic capacity and endurance and prepares your joints and musculoskeletal system for longer runs at higher intensities.

Your weekly long run also teaches your body to use fuel more efficiently over longer distances so you fatigue less on race day.

Daniels recommends no more than 25% of your weekly mileage to be done in your weekly long run or no more than 150 minutes. Whichever comes first.

So if you’re running 30 miles a week, your long run should be no more than 7.5 miles.

As your weekly mileage increases, your long run naturally increases. This allows you to apply progressive overload to help you get better and run longer with less risk of injury.

Fuel your training for success

How you fuel your training is often overlooked.

When you get your nutrition correct, it can improve training performance. It can also reduce injury risk. And on race day, if you plan to eat while running, you will want to know what foods work well for you – and what to avoid.

Prioritise a balanced diet with plenty of carbohydrates, fats, and protein. And make sure to eat your veggies. The more colourful your plate, the better.

What’s a good time for a half marathon

For a beginner, running under 3 hours is an excellent target. However, It’s less about time and more about finishing. And while it may not be a full marathon, it’s still 13.1 miles.

If you’ve been running for a while, anywhere from 2 to 2.5 hours is an excellent time goal to set yourself.

Key takeaways

Training time varies – it can take anywhere from 8 to 24 weeks to train for a half marathon
The more time you give yourself to train, the better prepared you will be (this is never a bad thing)
Follow a progressive training plan to allow your body to adapt
Build a base and get used to running often before increasing intensity
Fuel your training to improve performance and reduce injury risk
Don’t rush the process

For more tips on training for a half marathon, read our blog post on how to train for a half marathon with tips from two qualified run coaches.

FAQs

How long should a beginner train for a half marathon?

If you're a complete beginner, give yourself 12 to 24 weeks to train for a half marathon.

Can I train for a half marathon in 3 months?

Yes! It is possible to train for a half marathon in 3 months.