15-Week Half Marathon Training Plan for Beginners

You’ve committed to an exciting challenge—running your first half marathon! But now you’re staring at 13.1 miles and wondering how to even begin preparing. The good news? It’s completely doable with the right plan, and this 15-week training guide is built to help you get there, one step at a time.  

This plan is designed to ease you into the process, help you build endurance, avoid injury, and feel confident come race day. By race day, you’ll be ready to cross that finish line feeling accomplished and proud. Let’s get started!

What is a Half Marathon? 

A half marathon is a race that covers 21.1 kilometers, or 13.1 miles. It’s about twice the distance of a 10K. You can picture it as a challenge that sits between the 5K race and a full marathon. For many, it’s a perfect entry point into long-distance running. 

Who is This Training Plan For?

This plan is perfect for beginner runners whose main goal is to finish their first half marathon, not necessarily set a personal record. It’s crafted to guide you from the starting line to the finish with a realistic and approachable progression.

Even if you’re new to running or still building your confidence, this 15-week plan meets you where you are. It’s designed for those looking for a manageable way to prepare, even if you’re starting with minimal experience.

Why a Structured Plan Matters

The difference between simply running and training lies in structure. A training plan offers a roadmap that helps you build endurance and avoid injuries. Here is more details: 

  1. Builds Stamina: Jumping straight into long-distance running can lead to burnout or injury. A plan provides a slow, steady progression for your success.
  2. Adds Variety: Mixes different types of run like easy jogs, long runs, and speed workouts to build well-rounded fitness.
  3. Keeps You Consistent: Having a schedule makes it easier to stay consistent.
  4. Prepares You for Race Day: Mimics the challenges of race day, ensuring you’re physically and mentally ready.

Training Plan Overview

This 15-week plan is structured to gradually increase your mileage and intensity. Each week combines easy runs, long runs, and tempo runs to help you progress. You can also add activities like swimming or cycling to boost your overall fitness.

However, to effectively train for a half marathon, it’s important to understand different types of runs and their purpose:

Week-by-Week Breakdown 

Week 1-4: Building a Foundation

Weeks 1-4 are crucial for establishing a solid base for your training. Focus on gradually increasing your mileage and building endurance.

Weeks 5-8: Building Intensity

During Weeks 5–8, the focus shifts to adding more intensity to your runs. This helps you run faster and get ready for the longer distances ahead.

Week 5:

Week 6:

Week 7:

Week 8:

Weeks 9-15: Tapering and Peak Performance

As you approach the final weeks of your training, it’s time to taper your mileage and focus on recovery. This will allow your body to rest and prepare for the race.

Week 9:

Week 10:

Week 11:

Week 12:

Week 13:

Week 14:

Week 15: Race Week

Mental Preparation for Your Half Marathon

Lady running a race

Training for a half marathon is as much a mental challenge as a physical one. Building the mental stamina to keep going, especially when it gets tough, is crucial. Here are training tips to strengthen mental toughness:

Half Marathon Nutrition and Hydration Tips

What you eat is just as important as how you train. The right nutrition keeps you energized throughout your runs and ready to perform your best on race day.

Daily Nutrition Guidelines:

Pre-Run Fueling:

During-Run Nutrition:

For runs longer than an hour, it’s important to refuel along the way. Options include:

Post-Run Recovery:

Within 30 minutes of finishing, consume a mix of carbs and protein to replenish glycogen stores and repair muscles. Examples include greek yogurt with granola. Smoothie with banana and peanut butter is a great option. 

Hydration Tips

Injury Prevention and Recovery for Half Marathon Beginners

Staying injury-free is key to completing the 15-week plan. Here are some helpful tips to keep you running strong and pain-free throughout your training.

  1. Warm-Up: Spend 5-10 minutes warming up before runs and stretching afterward.
  2. Proper Footwear: Invest in good-quality running shoes that match your foot type and gait.
  3. Strength Training: Focus on core and leg strength to improve stability.
  4. Listen to Your Body: If you feel pain, take extra rest days or consult a professional.

Final Thoughts

Crossing the finish line of your first half marathon is a moment of triumph that’s worth every mile of training. Stick to this plan, trust the process of training, and enjoy the journey.

If you’re ready to take on the challenge, sign up for the OC Marathon Race 2025. With this you’ll get an incredible opportunity to showcase your progress on a scenic course.