Running a half marathon is an achievable goal for most healthy adults, and with the right plan, you can go from minimal running experience to crossing the finish line in just 16 weeks. This structured program gradually builds your aerobic base, introduces speed work at the appropriate time, and includes built-in recovery weeks to prevent overtraining and injury.
Weeks one through four focus exclusively on building a running habit with three sessions per week, alternating between run-walk intervals and easy-paced continuous running. By week eight, you should be comfortable running 30 to 40 minutes without stopping. The middle phase introduces a weekly long run that increases by roughly 10 percent each week, topping out at 11 miles in week 14.
The final two weeks are dedicated to tapering — reducing volume while maintaining intensity so your body arrives at race day fresh and ready to perform. Throughout the program, prioritize sleep, hydration, and nutrition. Most beginners can expect to finish their first half marathon in two to two and a half hours, but the real victory is simply crossing the finish line.
