Half Marathon Training Plans
Our half-marathon training plans are designed to suit runners of all levels. Whether you’re just starting or have some experience, we help you gradually build your distance and stamina. Each plan is created to keep you motivated and safe from injuries.
Half Marathon Plans
Olympian runner and coach Ilya Tyapkin has designed specialized half-marathon training plans tailored to runners of all levels. We’re here to guide you every step of the way, helping you build endurance, strength, and confidence throughout your training.
12-Week Half Marathon Training Plan for Beginners
We’re excited to share our 12-week training plan, perfect for beginners ready to run their first half-marathon!
If you’ve already run a 10K, stepping up to a half marathon is a great next goal. This plan is designed to help you gradually build up your endurance.
Our training program is flexible and beginner-friendly. Over 12 weeks, it guides you step by step with easy runs, rest days, and focused workouts.
Intermediate Half Marathon Training Plan (12 Weeks)
This plan is for runners who have already completed a half marathon or feel comfortable running long distances and are ready to improve their time.
The program is designed to be flexible and easy to follow. Over the next 12 weeks, you’ll follow a balanced schedule that includes a mix of easy runs, longer runs, rest days, and focused workouts like tempo and interval sessions.
FAQ
How Long Is a Half Marathon?
A half marathon is 21.1 kilometers (13.1 miles). It’s a great goal for runners who want to challenge themselves beyond a 10K but aren’t ready for a full marathon yet. It’s long enough to test your endurance but manageable with the right training.
How Do I Pick the Right Half Marathon Training Plan?
Choosing the right training plan depends on your fitness level and running experience. If you’re new to running, a beginner plan will gradually prepare you. More experienced runners might want to choose an intermediate or advanced plan to improve. Take a look at the plans offered, think about how much time you can commit, and go with one that feels challenging but manageable.
Who Created These Half-Marathon Training Plans?
These half-marathon training plans were developed with the help of Olympian marathon runner and coach Ilya Tyapkin, who understands what works best for different fitness levels. The plans are designed to gradually build your stamina, speed, and confidence. Each step in the plan has been carefully planned to help you reach your best goal.
How Many Days Each Week Should I Train for a Half Marathon?
Most half-marathon training plans recommend running 4-5 days per week, allowing for both training and rest days to balance out your schedule. Intermediate and advanced plans might include more frequent running or cross-training to improve overall strength. Rest days are important too—they help your muscles recover and get stronger.
Can I Customize the Plan to Fit My Schedule?
Training plans are meant to guide you. If you need to move things around to match your schedule, feel free to adjust rest or training days as needed. Just try to keep the overall weekly structure intact, with a balance of running, rest, and cross-training, so you don’t lose momentum.
How Can I Tell If I’m Ready to Run a Half Marathon?
If you can comfortably run 8 to 10 kilometers (5 to 6 miles) without stopping, you’re ready to start half-marathon training. The biggest indicator is consistency, if you’ve been running 3 times a week for a couple of months.
Before my first half-marathon, I did a 10K race to test my endurance. It gave me the confidence to sign up for the half.