Welcome to Your First Half Marathon
Level: Beginner
Duration & Snapshot: 12 Weeks • 4 Runs per Week
Are you ready to run 21.1 km (13.1 miles)? This 12-week beginner plan, designed by Olympian runner Ilya Tyapkin, takes you step by step from short runs to confidently finishing your first half-marathon.
✅ Gentle build-up of mileage
✅ Light speedwork to build efficiency
✅ Running drills to improve form
✅ Strategic rest and recovery days
The goal? Not just to finish — but to finish strong, healthy, and proud
Training Plan Breakdown
The program is divided into clear phases so you can improve safely and consistently:
- Adapt (Weeks 1–2) → Short, conversational runs to establish routine
- Base (Weeks 3–5) → Longer runs + drills for endurance and form
- Build (Weeks 6–7) → Intervals and long runs up to 12 km
- Sharpen (Week 8) → Faster intervals (500m reps) and steady runs
- Build/Peak (Weeks 9–10) → Heaviest training, long runs up to 14 km
- Taper (Weeks 11–12) → Reduced mileage + short strides to stay sharp
By Week 12, you’ll be ready for race day — confident and well-prepared
Sample Week Preview
Here’s a snapshot of Week 6 (Build Phase):
| Day | Session | Load |
|---|---|---|
| Monday | 10 km run + RD | High |
| Tuesday | Rest | — |
| Wednesday | 3 km warm-up + drills + 6 × 200m intervals (200m jogs) + 3 km cool-down | High |
| Thursday | Rest | — |
| Friday | 12 km run + RD | High |
| Saturday | Rest | — |
| Sunday | 25 min easy run | Low |
Load = effort rating: Low (easy), Medium (controlled), High (challenging)
How Does the Training Plan Work?
This plan carefully blends easy runs, drills, intervals, and long runs:
- Easy runs at a conversational pace to build aerobic base
- Intervals (200–500m) to add variety and gentle speed stimulus
- Strides for efficiency and smooth running form
- Long runs building up to 14 km for stamina
- Taper weeks so you arrive fresh on race day
The structure ensures gradual adaptation while keeping injury risk low
What Paces Should I Train At?
For beginners, effort matters more than numbers. Follow these zones:
- Easy runs → Conversational pace (RPE 3–4/10)
- Intervals → 85–90% effort, controlled but challenging
- Strides → 20 seconds at 95% effort, relaxed and fast
- Long runs → Slower than race pace, focus on time on feet
- Race day → Start steadily at conversational effort, pick up gradually after 10K
👉 Use the Pace Calculator if you want exact pace ranges.
Coach’s Insight
“The first half marathon is not about speed — it’s about consistency and building trust in your training. Run easy most days, respect recovery, and you’ll surprise yourself on race day.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Tools for Half-Marathon Runners
- Race Day Checklist
- Nutrition for Runners
- Injury Prevention
- Calories Burned Calculator
- VO2 Max Calculator
Final Words
Running your first half-marathon is a life-changing journey. With this plan, you’ll build endurance, confidence, and the strength to finish 21.1 km with pride.
Remember:
- Consistency > perfection
- Rest is training, too
- Trust the taper — it works
The half-marathon finish line is waiting. Go get it
⚠️ Disclaimer: This plan is for general informational purposes only and should not replace medical advice. Consult your doctor before starting a new training program
