A 12-Week Low-Mileage Half Marathon Training Plan That Works

Half marathon training, like life, is all about finding a balance between hard work and recovery. That can be tough without direction, but I’ve got you covered—at least the running part. If you’re a runner who is new to the half marathon distance, or injury prone, or you have a busy schedule, this low-mileage plan is the perfect solution to creating harmony in your training.

The beauty of using a low-mileage regimen is that we strike this balance without overloading your body or schedule. This plan is made up of a few easy runs per week, Fartlek sessions, tempo runs, strides, and long runs. Peaking at just 30 miles per week, it’s designed to build your endurance without overtraining.

There is a small catch. To get into half marathon shape, it will take more than just the running days. The overall mileage of this plan is lower because I’ve worked in one to two cross-training days per week. These cross-training days are essential to building your aerobic endurance, so don’t skip them!

And thanks to the low overall mileage, you’ll be able to run the full race distance before race day. With a 13-mile longest long run, you’ll feel strong, ready to tackle the half marathon distance, and confident to chase a new personal best. And hey, maybe 26.2 is in your future, too.

Who This Half Marathon Training Plan Is For

• Runners who are currently running at least 15 miles per week
• First-time half marathoners
• Injury-prone runners
• Runners who find high-volume running exhausting
• Runners with busy schedules
• Runners who enjoy cross-training

Week 1

Week 1 Notes

Cross-training (represented as XT in the training blocks) is a great way to build aerobic endurance without the impact of running. Throughout the training plan, you’ll have at least one cross-training day per week. Choose an activity you like. Cycling, swimming, elliptical, or aqua jogging are all good options for supplemental work.

In this plan, all your long runs should be run at an easy pace. Save your legs for your upcoming  speedwork days (starting next week).

Week 2

Week 2 Notes

Your strides on Wednesday are roughly 20-25 seconds in length of good, strong running—about 1 mile race effort. They are a great way to work on speed and develop fast turnover. Find a flat, smooth stretch of road to make it easier to focus on proper running form, leaning slightly forward and taking short, quick steps. Take 60 seconds of recovery, very easy jogging or walking, after each one.

Week 3

Week 3 Notes

We’re amping the speedwork this week. Wednesday’s Fartlek session is spicy but should really rev your aerobic engine.

Here’s how to do it: After an easy 1.5 mile warm up jog, you will run three sets of 60, 40, and 20-second intervals with slow jog recovery after each. Let’s aim for 10K effort, or the pace you feel you can sustain for a 10K race at on the 60-second segments, 5K pace, or the effort you feel you can sustain for a 5K, on the 40-second segments, and just slightly faster on the 20-second segments.

Week 4

Week 4 Notes

Let’s aim for half marathon race effort on the 5 and 4-minute segments today, keeping them nice and steady. Then, let’s aim for 10k race effort on the 3 and 2-minute segments, before finishing the final 1-minute segment at 5k race effort. The main goal is to get slightly faster as the intervals get shorter; keep all recovery jogs easy.

Week 5

Week 5 Notes

For the Fartlek fun on Wednesday this week, aim for 10K race effort on the first four 3 minute repeats, working to keep them all consistent. Then, let’s try to pick it up slightly on the last two repeats, aiming for closer to 5K effort. Focus on good form and quick turnover and keep all recovery jogs nice and easy to get ready for the next repeat. If you’re feeling ready to go after 90 seconds, that’s great, but taking a full 2 minutes after each repeat is perfect too.

Week 6

Week 6 Notes

Halfway to race day!

On Wednesday this week, go for a steady effort on the first 3 minutes of each 6-minute segment, about 5 seconds per mile slower then goal half marathon pace. Then, let’s try to pick it up slightly on the second 3 minutes of each repeat, aiming for closer to goal half marathon race effort.

Week 7

Week 7 Notes

You’re in the thick of training now, with a 30-mile week to conquer this week.

On Wednesday, aim for half marathon race effort on the first 8 minutes of each 12-minute segment today, really working on getting a feel for your goal pace. Then, let’s try to pick it up just slightly on the final 2 minutes of each 10-minute segment, about 5 seconds per mile quicker then goal half marathon pace. Keep the 90 second recovery jog nice and easy.

Week 8

Week 8 Notes

The goal for Wednesday’s tempo run is to get a good feel for half marathon race effort and to lock into the pace for an extended period of time. Let’s aim for 5 seconds per mile slower then goal half marathon pace on the first mile to get into things. Then, let’s aim for goal half marathon pace on the next two miles, working to keep the effort steady and consistent.

Week 9

Week 9 Notes

Let’s aim for goal half marathon race effort on the 2-mile segment during your Wednesday tempo run, focusing on maintaining a nice, consistent pace. Then, let’s aim for 5-10 seconds per mile quicker then goal half marathon pace on the 1-mile segment. The 20-second pickups at the end are just there to shake out your legs and get them turning over a bit, so let’s keep those at about 5K effort.

Week 10

Week 10 Notes

With the half marathon just two weeks away, the tempo run on Wednesday is all about really dialing into goal race effort and getting a good feel for the pace. Let’s start the first mile at about 5 seconds per mile slower then half marathon goal pace to ease into things. Then, let’s aim for goal half marathon effort on the next 3 miles, focusing on maintaining a nice, even pace on this portion.

Week 11

Week 11 Notes

On Wednesday, aim for goal half marathon effort on the first mile of each 2-mile segment. Think: Strong but still controlled. Then, let’s aim for about 5 seconds per mile quicker then goal half marathon effort on the second mile of each segment.

Week 12

Week 12 Notes

On Tuesday, you’ll do a fun tune-up session. We’re not looking for anything too hard today, just 1 mile at goal half marathon pace followed by strides to shake out the legs. Keep this on the more controlled side and save your energy for this weekend!