FluxRun AIFree plans › Half marathon training plan for beginners
Half marathon training plan for beginners
From 10 km to 21.1 km in twelve weeks. The long run carries the plan; everything else stays easy. Weeks 4 and 8 are lighter on purpose.
Check with your doctor before starting if you have a health condition.
The plan, week by week
| Week | Easy | Steady | Optional easy | Long |
|---|---|---|---|---|
| Week 1 | 30 min | 30 min | 20 min | 10 km |
| Week 2 | 30 min | 35 min | 20 min | 11 km |
| Week 3 | 35 min | 35 min | 25 min | 12 km |
| Week 4 (lighter) | 30 min | 30 min | rest | 10 km |
| Week 5 | 35 min | 40 min | 25 min | 13 km |
| Week 6 | 40 min | 40 min | 25 min | 14 km |
| Week 7 | 40 min | 45 min | 30 min | 16 km |
| Week 8 (lighter) | 35 min | 35 min | rest | 12 km |
| Week 9 | 40 min | 45 min | 30 min | 17 km |
| Week 10 | 45 min | 45 min | 30 min | 19 km |
| Week 11 (taper) | 35 min | 30 min | rest | 12 km |
| Week 12 (race week) | 30 min easy | 20 min easy with 4 × 20 s strides | rest | Race: 21.1 km |
The optional easy run is a bonus: skip it whenever you need the rest.
How to use this plan
- Practise your race-day drink and snack on long runs.
- If a week goes badly, repeat it rather than skipping ahead.
Run this plan with an AI coach
FluxRun AI tracks every run and adjusts the plan to how it went. Free on iPhone and Android.
