Beginning and experienced runners can both use this 14-week training plan, which starts off slow with only four runs per week and then ramps up to five days later in the schedule.
It’s important to note that, even for beginners, it’s a good idea to have been running regularly every week for a while before you start this (or any) half marathon training plan.
Like our 12-week schedule, this plan is based on a simple philosophy — using your mid-week runs for conditioning and feeling out your proper pace, and using the once-a-week long runs to get you physically and mentally prepared to run 13.1 miles.
If you’re interested in a more engaging training plan with recommendations from a coach, we recommend Runna, rated as the 2024 Best App for Runners by Tom’s Guide. As a reader, you’ll receive 2-weeks of free training using code HALF.
14-Week Half Marathon Training Plan
For a Saturday Race
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Off | 3 miles | Off | 3 miles | Off | 3 miles | 3 miles |
| 2 | Off | 3 miles | Off | 3 miles | Off | 4 miles | 3 miles |
| 3 | Off | 3 miles | 4 miles | 3 miles | Off | 4 miles | 3 miles |
| 4 | Off | 3 miles | 4 miles | 3 miles | Off | 5 miles | 3 miles |
| 5 | Off | 4 miles | 5 miles | 4 miles | Off | 5 miles | 3 miles |
| 6 | Off | 4 miles | 5 miles | 4 miles | Off | 6 miles | 3 miles |
| 7 | Off | 4 miles | 6 miles | 4 miles | Off | 7 miles | 4 miles |
| 8 | Off | 4 miles | 6 miles | 4 miles | Off | 8 miles | 4 miles |
| 9 | Off | 5 miles | 6 miles | 5 miles | Off | 9 miles | 3 miles |
| 10 | Off | 5 miles | 7 miles | 5 miles | Off | 10 miles | 3 miles |
| 11 | Off | 5 miles | 6 miles | 5 miles | Off | 11 miles | 3 miles |
| 12 | Off | 5 miles | 6 miles | 4 miles | Off | 12 miles | 2 miles |
| 13 | Off | 5 miles | 5 miles | 3 miles | Off | 6 miles | 2 miles |
| 14 | Off | 3 miles | 5 miles | 3 miles | Off | 13.1 miles | Off |
For a Sunday Race
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Off | 3 miles | Off | 3 miles | Off | 3 miles | 3 miles |
| 2 | Off | 3 miles | Off | 3 miles | Off | 3 miles | 4 miles |
| 3 | Off | 3 miles | 4 miles | 3 miles | Off | 3 miles | 4 miles |
| 4 | Off | 3 miles | 4 miles | 3 miles | Off | 3 miles | 5 miles |
| 5 | Off | 4 miles | 5 miles | 4 miles | Off | 3 miles | 5 miles |
| 6 | Off | 4 miles | 5 miles | 4 miles | Off | 3 miles | 6 miles |
| 7 | Off | 4 miles | 6 miles | 4 miles | Off | 4 miles | 7 miles |
| 8 | Off | 4 miles | 6 miles | 4 miles | Off | 4 miles | 8 miles |
| 9 | Off | 5 miles | 6 miles | 5 miles | Off | 3 miles | 9 miles |
| 10 | Off | 5 miles | 7 miles | 5 miles | Off | 3 miles | 10 miles |
| 11 | Off | 5 miles | 6 miles | 5 miles | Off | 3 miles | 11 miles |
| 12 | Off | 5 miles | 6 miles | 4 miles | Off | 2 miles | 12 miles |
| 13 | Off | 5 miles | 5 miles | 3 miles | Off | 2 miles | 6 miles |
| 14 | Off | 3 miles | 5 miles | 3 miles | Off | 2 miles | 13.1 miles |
About This Training Schedule
Rest Days and Preventing Injuries
Especially for beginning runners or those who may be experienced at running but training for their first half marathon, it’s important to take two days off from running during the week to allow your joints and muscles adequate time to rest.
I’ve always taken two days off during the week, on Mondays and Fridays, as that allows a day off after your long run as well as a day off after your three mid-week running days.
Even with four days of running per week, injuries still happen. Avoiding injuries is about optimizing strength, control, and flexibility.
If you’re feeling on the brink of an injury, scale back training and focus on rehabilitation. Apps like Exakt Health provide rehab programs for common injuries like ankle and calf sprains as well as more serious injuries like meniscus tears.
More Half Marathon Training Plans
8 Weeks • 9 Weeks • 10 Weeks • 12 Weeks • 16 Weeks • 18 Weeks • 20 Weeks
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