If you’re thinking about running a half marathon, let me tell you—you’re in for a fantastic experience.
A half marathon is exactly 13.1 miles and it’s one of the most popular events in the U.S.
Nearly two million people crossed the finish line in 2019 alone!
I’ve coached runners of all levels and always tell my athletes that the half marathon is the perfect blend of endurance and speed.
It’s a true test of your running mettle without the extreme commitment of a full marathon.
And trust me, once you cross that finish line, you’ll feel a sense of accomplishment.
Making Sense of the 13.1 Mile Distance
When you break down the half marathon distance, that’s about 231 football fields, which sounds pretty impressive, right?
I remember when I ran my first half marathon—13.1 miles seemed like an eternity.
But here’s the thing: once you’re out there, the miles start to click by, and before you know it, you’re closing in on the finish.
For many runners, training for a half marathon is the perfect stepping stone toward a full marathon.
It builds your endurance, strengthens your mental game, and gives you the confidence to go further.
I’ve seen so many runners start with a half marathon and later go on to do a full, and it’s always an inspiring transformation to witness.
To learn more about the history of the half marathon, check the following:
What’s a Good Half Marathon Finish Time?
The great thing about running is that “good” is relative.
A solid race time depends on age, fitness level, and race day conditions.
In the U.S., the average male finishes a half marathon in around 2:05:15, while the average female finishes in about 2:23:45. That’s a 9:30 per mile pace for men and an 11-minute mile pace for women.
But here’s my advice: don’t get too hung up on time.
For beginners, breaking the two-hour mark is a great goal. I still remember my first half marathon—I finished just under two hours, and the sense of achievement was unreal.
Whatever your goal is, remember that every runner’s journey is different. Focus on your progress and enjoy the experience.
Check the following chart for the exact breakdown of common couch to half marathon running paces:
Progress Slowly with the Run/Walk Method
If you’re new to running, one of the best ways to start training for a half marathon is using the run/walk method.
This technique mixes jogging intervals with walking breaks, and it’s been a game-changer for many of the runners I’ve coached.
I used to think walking during a run was a sign of weakness, but I was wrong.
Incorporating walk breaks builds endurance and reduces the risk of injury, allowing you to train smarter, not harder.
Here’s how it works: Start with a brisk 10-minute walk to warm up.
Then, alternate between one minute of easy jogging and one minute of walking for 10 rounds. As the weeks pass, you’ll gradually increase the running time and reduce the walking until you run continuously for 30 to 40 minutes.
This method helped me get back into running after a minor injury a few years ago. I built my mileage without irritating anything, making a world of difference.
Trust the process—progress happens one step at a time.
The Long Run: Your Key to Success
As you get deeper into your training, you’ll start adding in a long run once a week.
Usually, this happens around week 10 or 11 of a couch to half marathon plan. I can’t emphasize enough how important the long run is.
When I first started running, I was all about speed—until I realized that endurance is the foundation of any successful race.
Long runs build endurance and get your body used to spending time on your feet.
Plus, it’s a great opportunity to test your fueling and hydration strategies.
During my long runs, I experiment with different gels and hydration plans so I’m never caught off guard on race day.
Start with 4-5 miles for your long run and gradually build up to 10-12 miles before race day.
If you can comfortably finish a couple of 10-mile long runs, I promise you’ll be ready to handle the full 13.1 miles on race day.
And don’t worry too much about your pace during these long runs—just focus on completing the distance and building your endurance.
Cross-Training: The Secret Weapon
I always remind my runners that mileage isn’t the only thing that matters in training. Cross-training is an often-overlooked piece of the puzzle, but it’s crucial for improving your overall fitness and preventing injury.
After a couple of seasons of struggling with minor injuries, I started incorporating cross-training into my routine—think swimming, cycling, strength training, or even yoga. These activities help build your aerobic fitness while giving your legs a break from the pounding of running.
For runners, strength training is particularly important. It helps to correct imbalances, improve posture, and make you a more efficient runner.
I’ve found that two weekly strength sessions—focusing on core, glutes, and leg muscles—have made me a stronger runner overall.
So don’t skip it!
Recovery: The Most Important Part of Training
If there’s one thing I’ve learned over the years, recovery is just as important as training.
When I was younger, I used to think that more miles meant better performance.
But after a few too many injuries, I realized that your body needs time to adapt and recover from hard workouts. Taking a rest day is not a sign of weakness—it’s a sign of smart training.
Make sure to schedule at least one full rest day each week. That’s when your muscles repair themselves and come back stronger. And listen to your body—if you feel fatigued or notice aches and pains that don’t go away after a day or two, it might be a sign to back off and give yourself more time to recover.
Taking an extra rest day is better than pushing through and risking injury. Trust me, I’ve been there, and it’s not worth it.
Personalize the Couch to Half Marathon Training Plan
One thing I always tell my runners: no training plan is one-size-fits-all. Your couch to half marathon plan should be flexible and tailored to your needs. If you’re feeling strong, you might be able to push a little harder.
Don’t be afraid to back off if you’re feeling worn out.
I’ve coached runners who needed more walk breaks and others who could handle a faster pace from the get-go. The key is to listen to your body and adjust the plan to fit your lifestyle and fitness level. The journey to 13.1 miles is just that—a journey—and enjoying the process along the way is important. Whether walking, running, or a little bit of both, the most important thing is that you’re moving forward.
The Couch to Half Marathon Training Plan Explained
My plan will have you hitting the pavement three times per week, but don’t worry if that seems too challenging.
Throughout the first few weeks, every session involves alternating between jogging and walking, and the distance (as well as the intensity) you’ll cover do builds up slowly and gradually.
That’s, after all, the essence of the walk/run method, which is the best way to get fit without getting hurt—as I always say.
As you get fitter, you’ll spend more time jogging and less time walking until you can run straight for one hour.
Then it’s more endurance building from there.
Each session connects to the next until you can eventually run for about two hours in on your long run by week 15.
But don’t try to get ahead of yourself.
Start at the beginning and work it up from there.
The rest is just details.
Remember also that you’ll be doing other forms of exercise besides running.
That’s cross-training.
And don’t feel like a loser if you miss a session—that happens to the best of us.
We cannot always control our circumstances.
Note – if you already can straight for 30 minutes at slow pacing without much huffing and puffing, then feel free to pick the training plan from week 8.
Conclusion
There you have it.
If you’re serious about running your first half-marathon, then the above couch to half marathon plan should get you started on the right foot.
Please feel free to leave your comments and questions in the section below.
In the meantime thank you for dropping by.
Love this plan! I’ve done a 5K, but I never thought I could run a half marathon
This is such a well-structured plan! I’ve been wanting to try a half marathon, but I didn’t know how to approach the training.
Your Couch to Half Marathon plan is fantastic!