How do I train for my first half marathon?

Half marathon training plan for beginners, week by week

This is US running coach Hal Higdon’s Novice 1 plan, built for a first half marathon. It runs for 12 weeks.

Most weeks have 3 short runs, 1 long run, 1 easy cross-training session and 2 rest days. The middle run can be cross-training instead.

Monday and Friday are rest days. Saturday is 30 to 60 minutes of easy cross-training, such as swimming, cycling or walking. In race weeks, Saturday is a rest day.

The plan assumes you can run 3 miles (4.8km), three to four times a week. Not there yet? Start with Couch to 5K first.

Next step: count 12 weeks back from your race and mark week 1 in your diary.

How fast should I run when training?

Slow enough to talk. Higdon says to run at “a conversational pace”. If you can’t chat, you’re going too fast.

With a heart rate watch, he suggests 65 to 75% of your maximum heart rate. See heart rate zones to work yours out.

Walking breaks are fine too. Higdon says to walk during any run whenever you feel tired.

Your first goal is to finish. Time your week 1 long run to see your own pace. For more on slow running, see zone 2 training.

Why is the longest run only 16km?

That is how Higdon’s plan is built. The long run stops at 16km, then the last week is the taper: a lighter week so you start the race rested.

Higdon’s long run builds to 10 miles (16km). Then, “after a brief taper, you jump to 13.1”.

So the jump from 16km to 21.1km comes after the taper. Friday and Saturday of race week are both rest days.

Rest counts. Higdon says you run the long runs better if you rest before, and rest after. Keep the day after each long run free.

What if a week feels too hard?

Do it again. NHS advice is to do a similar run at least 3 or 4 times before you go faster or further.

Higdon also says you can juggle the workouts from day to day and week to week. Being consistent matters more than the exact days.

Big jumps may raise your injury risk. A study followed 874 new runners. Those who added over 30% distance across 2 weeks seemed more prone to injuries like runner’s knee and shin pain.

That link was not certain, and the authors say trials are needed.

So if a long run felt hard, repeat that week before you move on. Week 1 too much? Higdon suggests a shorter race first.

How to lower your injury risk while you train

Never lifted weights? Higdon suggests you wait until after the plan to start.

Already lift? Keep going after your Tuesday and Thursday runs, and maybe cut back near the end.

For which lifts help, see strength training for runners. For indoor ideas on cross-training days, see cardio at home.

Pregnant? The NHS says it’s not recommended to start a new vigorous (hard) activity such as running. Ask your midwife what’s safe for you.

When to speak to a GP

Speak to a GP if:

• You haven’t exercised for some time, or you have medical conditions or concerns. The NHS says speak to your GP first.
• Your knee pain is severe or your knee is swollen: go straight away. Milder knee pain: stop running, and see a GP or physio (physiotherapist) if it hasn’t gone after a week.
• A sudden, sharp pain at the back of your ankle may mean a torn Achilles tendon (the cord there): go straight away. Achilles pain that hasn’t gone after 2 to 3 weeks: see a GP or physio.
• Your shin is swollen, the pain is severe, or it isn’t better in a few weeks: see a GP or physio. A lot of swelling in your heel or under your foot: stop running and see a GP straight away, as the NHS advises. Heel pain that doesn’t go away: see a GP.
• You have chest pain that comes and goes, or that goes away quickly but you’re still worried.

Stop straight away if you feel any pain or become unwell. Call 111 if symptoms worry you or don’t go away.

Call 999 for sudden chest pain or discomfort that doesn’t go away. It can feel like squeezing, pressure, burning or indigestion.

Call 999 too for pain spreading to either arm, or your neck, jaw, stomach or back. Also call 999 for chest pain with sweating, feeling sick, light-headed or short of breath.