A good half marathon training plan lasts about 12 weeks and builds time on your feet gradually, then cuts back for the final two weeks. Great Run, which organises the Great North Run, offers three free 12-week levels: Run/Walk, Beginner and Improver. On the Beginner plan you start with three days of running and walking for 10 to 15 minutes, and by week 10 you're running 80 minutes at an easy pace. Pick the level that matches what you can do today, not the one you'd like to be on.
Signing up for 13.1 miles is a brilliant way to make running part of a busy week, because the date doesn't move. Everything below about the plans comes from Great Run's own half marathon training page. The week-by-week outline is mine, built around those plans and the NHS activity guidelines, so treat it as a starting point and speak to your GP first if you haven't exercised for a while.
Choose your level
| Plan | Who it's for | Week 1 | By week 10 |
|---|---|---|---|
| Run/Walk (12 weeks) | You plan to run and walk the race | Three days of gentle activity, up to 20 minutes of brisk walking | 10 miles, running 3 minutes and walking 1 |
| Beginner (12 weeks) | Your first half marathon | Three days of running and walking for 10 to 15 minutes at a time | 80 minutes at an easy pace |
| Improver (12 weeks) | You can already run 30 to 40 minutes | Three 20-minute runs and one 30-minute run, all easy | At least one 80-minute run, with varied pace |
Great Run's Beginner level makes one point I'd underline: it's about time, not distance. Building minutes at an easy pace is what gets a first-timer round, and it stops you chasing a pace you're not ready for.
Run/Walk is a real option
If running the whole 13.1 miles feels out of reach, Great Run's Run/Walk plan is built for you. It starts with three days of gentle activity in week one, building to 20 minutes of brisk walking, and by week 10 you cover 10 miles by alternating three minutes of running with one minute of walking, before two weeks of tapering. Great Run calls the method Jeffing, the run walk technique. It's a sensible way to finish your first half marathon strongly.
A week-by-week outline for the Beginner level
- Weeks 1 to 3: three sessions a week of running and walking, starting at 10 to 15 minutes and adding a few minutes each week.
- Weeks 4 to 6: keep three sessions, make one of them longer each week, and add a short strength session at home.
- Weeks 7 to 9: add a fourth easy session if your body's coping, and keep stretching your long run.
- Week 10: your longest run, around 80 minutes at an easy pace.
- Weeks 11 and 12: taper. Shorten every session, keep moving, and arrive at the start line rested.
That outline fits inside the NHS guidelines for adults, which suggest at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, spread over 4 to 5 days, plus strengthening activities on at least 2 days a week.
Five habits that make the plan work
- Get kit that fits, and never wear anything new on race day. Great Run says trainers are the most important part.
- Warm up and cool down every time, because skipped stretches can turn into injuries.
- Build in strength work; Great Run says you don't need special equipment or a gym membership.
- Fuel and hydrate for the hard training days, not just race day.
- Read your event guide, which Great Run says arrives by email about one month before the race.
For the strength side, this calisthenics workout plan for beginners needs no equipment, and my guide to workout apps helps you track the sessions.
My advice on training for a half marathon
Book the race, count back 12 weeks and put every session in your diary like a meeting, because consistency matters far more than any single run. Start on the lower level if you're unsure; moving up a level is easy, recovering from an injury picked up by rushing isn't. And protect the last two weeks of taper, even when you feel great, because that's when your body catches up with the work.
Plenty of runners use a tracker to follow the plan, and our list of Fitbit alternatives compares watches, bands and rings.
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Frequently asked questions
How long should a half marathon training plan be?
Great Run's half marathon plans all run for 12 weeks, at three levels: Run/Walk, Beginner and Improver.
How long is the longest run before a half marathon?
On Great Run's Beginner and Improver plans you build to around 80 minutes by week 10, and the Run/Walk plan reaches 10 miles, before two weeks of tapering.
Can I walk some of a half marathon?
Yes. Great Run's Run/Walk plan is built for it, alternating running for three minutes with walking for one at its longest session.
How many days a week should I train?
Great Run's plans start with three sessions a week, and the Improver plan begins with four. The NHS suggests spreading activity over 4 to 5 days a week.
Should I do strength training for a half marathon?
Great Run recommends building strength-based training into your plan, and the NHS suggests strengthening activities on at least 2 days a week.
