Back to top
Menu
Half marathon running training plan
Expert reviewer, Declan Leonard, Physiotherapist, Bupa UK
Next review due September 2023
The distance of a half marathon is 13.1 miles or 21km. If you’ve got a half marathon on the horizon, we have three running training plans to help you on your way:
- beginner – if it’s the first time you’ve run a half marathon or it’s been a while since you ran any longer distances
- intermediate – if you consider yourself to be a more developed runner
- advanced – if you consider yourself to be an advanced runner

How the training plans work
The training plans have three key elements, which alter as you progress:
- F – frequency (how often)
- I – intensity or pace (how hard)
- T – time (how long)
Exercising regularly and gradually increasing how much you do is key to improving your health and fitness.
As you get fitter, you’ll be able to train more often and for longer in each session. As a beginner, this means you can gradually run more and need to walk less. At an intermediate level, you should find that you’re able to run distances faster.
It’s hard to define ‘intensity’ (or pace) because it depends on your individual level of fitness, which will increase as your training progresses.
The training plans involve different types of run that correspond to your ‘perceived effort scale’. The scale runs from 1 to 10, where 1 is standing still, and 10 is your maximum effort, so running as fast as you can (see the table below). The activities in the running training plans correspond to the ‘Activity’ column in the table.
Perceived effort levels

Click here to open a larger version of the table.
Types of training
The training plans involve long runs and light to moderate (recovery) runs, and some faster runs too.
Easy runs
These allow your legs to recover from hard efforts and prepare you for the next day of training. Take them at a light to moderate pace (effort level of 5 to 6). You should be able to enjoy running without feeling tired.
Steady runs
These runs should be at a slightly challenging pace with an effort level of 6 to 7. You should be able to hold a conversation, but find it difficult. This will become your race pace and be used for your long runs. It will increase your distance and build up your aerobic fitness, efficiency and endurance.
Tempo runs
Constant speed running is sometimes referred to as tempo running, and this improves your running pace.
Although the true definition of tempo running varies, aim to run at a constant speed that feels ‘comfortably hard’. This should be about an 8 on the effort scale. Stick to about 15 to 20 minutes at this pace and always include warming-up and cooling-down as follows:
- 30 mins total:
- 5 mins warm-up (effort level 5)
- 20 mins tempo running (effort level 8)
- 5 mins cool-down (effort level 3–4)
- 40 mins total:
- 5 mins warm-up (effort level 5)
- 15 mins tempo running (effort level 8)
- 5 mins easy jog (effort level 5)
- 10 mins tempo running (effort level 8)
- 5 mins cool-down (effort level 3–4)
- 50 mins total:
- 5 mins warm-up (effort level 5)
- 20 mins tempo running (effort level 8)
- 5 mins easy jog (effort level 5)
- 15 mins tempo running (effort level 8)
- 5 mins cool-down (effort level 3–4)
In your warm-up, aim to include several minutes of exercises to get your heart going followed by some leg stretches. You could start with some light jogging followed by jumping jacks and then throw in some lunges and leg swings. This will warm up your muscles and get your blood flowing, which should boost your performance and may help to reduce your risk of injury. A good cool-down exercise is to walk after your run to slowly bring your heart rate down.
Interval training
Interval training is running intervals of fast, short periods of effort, alternated with recovery periods of slower running. So, you run really fast over a set distance or time, at an effort level of 9. Then you follow each hard interval with an easy one of at least the same length, then repeat. Try using a treadmill or running track to help you get the distances and times right. Training with intervals builds your aerobic fitness, strength and speed.
As you go through your training plan, try filling the recommended time with these sequences:
- Starting interval training:
- 30 secs running (effort level 9)
- 2 mins easy jog/walk (effort level 5)
- Hitting your stride (from week 8):
- 1 min running (effort level 9)
- 2 mins easy jog/walk (effort level 5)
- Closer to race day (from week 12), try short/fast intervals and longer/slower ones, eg:
- 30 secs sprinting (effort level 10)
- 90 secs easy jog/walk (effort level 5) (repeat x 5)
- 3 mins running (effort level 9)
- 4 mins easy jog/walk (effort level 5) (repeat x 2/3)
- 30 secs sprinting (effort level 10)
- 90 secs easy jog/walk (effort level 5) (repeat x 2/3)
Don’t forget to perform at least 5 to 10 minutes of warm-up and cool-down before and after your interval training.
Cross training
This helps you to keep up your fitness but reduces the strain on the muscles you use for running. Take one session a week to do an activity, such as swimming, cycling or using a cross trainer in the gym. This will work your muscle groups in different ways and help to stop you from getting bored of just running.
You could also try some resistance or weight training with movements, such as squats, deadlifts, lunges, step ups, and box jumps. These can improve your running performance.

Beginner training plan
This plan is for you if it’s the first time you’ve run a half marathon or if it’s been some time since you ran any longer distances. To get the most out of it, you should be able to run 3 miles (5km) in under 40 minutes – you may have completed one of the other beginner training plans. You should already be able to run 5km comfortably and have been doing so for a number of weeks or months.
Remember that these are just a guide – sometimes you might need to hold off for a week if things feel too intense. You’ll also want to take your work-life balance into account as things like poor sleep, not eating well, and stress can all affect your running and how you manage your training. And most importantly, how you recover.
One mile is equivalent to 1.6km. For this training plan, distances in km have been rounded to the nearest whole number for simplicity.
Click on the image below to see the full plan (PDF 0.2 MB, opens in a new window).
Intermediate training plan
This programme is for you if you consider yourself to be a more developed runner. You may have already completed half marathon races before, or possibly a 10km or 10-mile race.
One mile is equivalent to 1.6km. For this training programme, distances in km have been rounded to the nearest whole number for simplicity.
Click on the image below to see the full programme (PDF 0.2 MB, opens in a new window).
Advanced training plan
This plan is for you if you consider yourself to be an advanced runner, and you run regularly. You may have already completed half marathon (13.1 miles/21km) races before, or possibly a 10km (6 miles) or 10-mile (16km) race, perhaps following the Bupa beginner and intermediate training plans.
One mile is equivalent to 1.6km. For this training plan, distances in km have been rounded to the nearest whole number for simplicity.
Click on the image below to see the full plan (PDF 0.2 MB, opens in a new window).
Recovering after your race
After you’ve achieved your half marathon you may set your sights on a full marathon. While it’s great to capitalise on this marathon motivation, it’s important to give your body a rest first to recover.
Take it easy for the first few days, but keep moving to encourage blood flow to your muscles – walking is ideal. You can then start to gradually add some runs in and build things up until you’re eventually back to your race distance. Our marathon running training plan then awaits. If you want to take on this next challenge, build up to half marathon distances first for a number of months before you try to push on to a full marathon. It’s important to take time to adapt to these distances to prevent injuries.
-
How long is a half marathon? How long is a half marathon?
The distance of a half marathon is 13.1 miles or 21km. This is exactly half the distance of a full marathon, which is 26.2 miles. Running 13 miles is no easy task, even for the fittest people. Our half marathon training programmes are designed to help you reach your goal, one run at a time.
-
How long do I need to train for a half marathon? How long do I need to train for a half marathon?
It depends how experienced you are as a runner and your current fitness level. Our half marathon training plans are 12 weeks long. Training regularly and gradually increasing how much you do is key to improving your running fitness.
-
What should I eat before running a half marathon? What should I eat before running a half marathon?
Everyone is different so make sure you know what suits you when it comes to eating before a run. Don’t try anything new on race day. Experiment with different foods and timings during your training to see what works for you.
Two to three hours before your half marathon run, you may want to eat a meal that:
- is high in carbohydrates to increase your blood glucose level and your glycogen level
- contains some protein to help your muscles recover after exercise
- is low in fat and fibre because these can take a long time to digest and may cause tummy problems
See our page, Food for exercise, for more information.
Did our information help you?
We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our health information.
About our health information
At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.
Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard.

Related information
Food for exercise
What you eat before, during and after you exercise can affect how well you perform
Keeping hydrated for exercise
Whether you’re an elite athlete or a weekend warrior, it’s important to keep hydrated when you exercise
Running programme - marathon
Bupa Knee Clinic
Common running injuries
Exercise tips to prevent injury
Reduce your risk of injuring your knee in the first place by following these tips.
Pre-run and post-run exercises
These warm up and cool down exercise routines will help you get the most out of your runs, and stay flexible.
Tools and calculators
Physical activity quiz
How much physical activity should you be doing? Take our physical activity quiz and test your knowledge about the importance of staying active.
-
Sources Sources
- Physical activity guidelines for Americans. US Department of Health and Human Services. health.gov, published 2018
- F.I.T. Factors: getting it just right. Run Britain. www.runbritain.com, accessed 30 June 2020
- UK Chief Medical Officers' physical activity guidelines. GOV.UK. gov.uk, last updated 9 January 2020
- Williams N. The BORG rating of perceived exertion (RPE) scale. Occup Med 2017; 67(5):404–5. doi.org/10.1093/occmed/kqx063
- Hamstra-Wright KL, Coumbe-Lilley JE, Kim H, et al. The influence of training and mental skills preparation on injury incidence and performance in marathon runners. J Strength Cond Res 2013; 27(10):2828–35. doi: 10.1519/JSC.0b013e31828a4733
- Jeans EA, Foster C, Porcari JP, et al. Translation of exercise testing to exercise prescription using the talk test. J Strength Cond Res 2011; 25(3):590–96. doi: 10.1519/JSC.0b013e318207ed537.
- Bradbury DG, Landers GJ, Benjanuvatra N, et al. Comparison of linear and reverse linear periodized programs with equated volume and intensity for endurance running performance. J Strength Cond Res 2020; 34(5):1345–53. doi: 10.1519/JSC.0000000000002805
- Building up to tempo running. Run Britain. www.runbritain.com, accessed 1 July 2020
- A road map to effective muscle recovery. American College of Sports Medicine. www.acsm.org, accessed 16 September 2020
- Park HK, Jung MK, Park E, et al. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil 2018; 14(1):78–82. doi: 10.12965/jer.1835210.605.
- Koral J, Oranchuk DJ, Herrera R, et al. Six sessions of sprint interval training improves running performance in trained athletes. J Strength Cond Res 2018; 32(3):617–23. doi: 10.1519/JSC.0000000000002286
- Enhance your recovery. Run Britain. www.runbritain.com, accessed 1 July 2020
- Training programming and prescription. Brukner & Khan’s Clinical Sports Medicine: Injuries, Volume 1, 5th ed (online). McGraw-Hill Medical. csm.mhmedical.com, published 2017. csm.mhmedical.com
- Boullosa D, Esteve-Lanao J, Casado A, et al. Factors affecting training and physical performance in recreational endurance runners. Sports Med 2020; 8(3):35. doi: org/10.3390/sports8030035
- Recovery. Brukner & Khan’s Clinical Sports Medicine: Injuries, Volume 1, 5th ed (online). McGraw-Hill Medical. csm.mhmedical.com, published 2017. csm.mhmedical.com
- Sports injuries: Brukner & Khan’s Clinical Sports Medicine: Injuries, Volume 1, 5th ed (online). McGraw-Hill Medical. csm.mhmedical.com, published 2017. csm.mhmedical.com
-
Author information Author information
Reviewed by Rachael Mayfield-Blake, Freelance Health Editor, September 2020
Expert reviewer, Declan Leonard, Physiotherapist, Bupa UK
Next review due September 2023
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.
For more details on how we produce our content and its sources, visit the About our health information section.
^We may record or monitor our calls