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12-Week First Half Marathon Plan

This plan is ideal if you're currently running about 3 times per week, can comfortably run 3-4 miles, and have completed a long run of at least 6 miles (starting base ~15 mpw).

12

Total Weeks

11 miles

Longest Run

28 miles

Peak Mileage

3-4

Days / Week

Weekly Mileage Progression

Goal: Build consistency with 3 runs per week. Gradually increase the long run distance. Start incorporating basic strength and core exercises.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Wk 1	REST	4 mi (EASY)	STRENGTH: 20min + 10min Core	4 mi (EASY)	REST	LR: 6 mi (EASY)	REST or 2 mi (R)	16 mi
Wk 2	REST	4 mi (EASY)	STRENGTH: 20min + 10min Core	5 mi (EASY)	REST	LR: 7 mi (EASY)	REST or 2 mi (R)	18 mi
Wk 3	REST	5 mi (EASY)	STRENGTH: 25min + 10min Core	5 mi (EASY)	REST	LR: 8 mi (EASY)	REST or 2 mi (R)	20 mi
Wk 4 (Cutback)	REST	3 mi (EASY)	STRENGTH: 20min + 10min Core	4 mi (EASY)	REST	LR: 6 mi (EASY)	REST or 2 mi (R)	15 mi

Goal: Introduce an optional 4th running day (short recovery run) if you feel good. Focus on increasing the long run distance towards double digits.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Wk 5	REST	5 mi (EASY)	STRENGTH: 25min + 10min Core	5 mi (EASY)	REST	LR: 8 mi (EASY)	REST or 2 mi (R)	20 mi
Wk 6	REST	6 mi (EASY)	STRENGTH: 25min + 10min Core	6 mi (EASY) w/ 4x30s Strides	REST	LR: 9 mi (EASY)	REST or 2 mi (R)	23 mi
Wk 7	REST	6 mi (EASY)	STRENGTH: 25min + 10min Core	6 mi (EASY) w/ 4x30s Strides	REST	LR: 10 mi (EASY)	REST or 3 mi (R)	25 mi
Wk 8 (Cutback)	REST	4 mi (EASY)	STRENGTH: 20min Light + 10min Core	4 mi (EASY)	REST	LR: 8 mi (EASY)	REST or 2 mi (R)	18 mi

Goal: Reach your peak training volume, including your longest run (11 miles). Maintain consistency with 3-4 runs per week.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Wk 9	REST	6 mi (EASY)	STRENGTH: 30min + 10min Core	7 mi (EASY) w/ 6x30s Strides	REST	LR: 10 mi (EASY)	REST or 3 mi (R)	26 mi
Wk 10 (Peak)	REST	7 mi (EASY)	STRENGTH: 30min + 10min Core	7 mi (EASY) w/ 4x30s Strides	REST	LR: 11 mi (EASY) (Peak Long Run)	REST or 3 mi (R)	28 mi

Goal: A 2-week taper to rest, recover, and feel fresh. Reduce running volume but keep legs moving with short, easy runs.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Wk 11	REST	4 mi (EASY)	STRENGTH: 15min Light + 10min Core	4 mi (EASY) w/ 4x30s Strides	REST	LR: 8 mi (EASY)	REST or 2 mi (R)	18 mi
Wk 12	REST	3 mi (EASY) w/ 4x20s Strides	15min Core	2 mi (EASY) Jog	REST	REST or 2 mi (EASY) Shakeout	RACE DAY! (13.1 mi)	7 + Race

Strength Training Philosophy

For a first half marathon, strength work focuses on building basic durability and preventing common running injuries. Keep it simple and focus on good form.

Goal:

Build a stable core to help maintain good running form.

Sample Routine:

Choose 3-4 exercises. Perform each for 30-45 seconds, rest 15-30 seconds. Repeat for 2 rounds.

Sample Exercises:

Planks (Front & Side)
Bird-Dogs
Dead Bugs
Crunches
Glute Bridges

Goal:

Build a stable core to help maintain good running form.

Sample Routine:

Choose 3-4 exercises. Perform each for 30-45 seconds, rest 15-30 seconds. Repeat for 2 rounds.

Sample Exercises:

Planks (Front & Side)
Bird-Dogs
Dead Bugs
Crunches
Glute Bridges

Plan Legend

LR: Long Run
EASY: Easy, conversational pace (RPE 3-5)
R: Recovery run (very slow, RPE 2-3) or Rest
Strides: ~20-30s burst. Gently build speed, hold, decelerate.
STRENGTH: Dedicated strength session. See Philosophy.
Core: 10-15 min core workout. See Philosophy.

RPE Scale (Rate of Perceived Exertion)

RPE 1-2: Very easy, light walking. (Recovery pace).
RPE 3-5: Comfortable, conversational. (Your "EASY" pace).
RPE 6-7: Comfortably Hard. Breathing harder.
RPE 8-9: Very Hard. Can only speak single words. (Strides pace).
RPE 10: All-out sprint. (Not used in this plan).