Training for a half marathon is an exciting and rewarding challenge, especially for runners who are past the beginner stage but not quite advanced—advanced beginners. This guide provides a practical and achievable advanced beginner half marathon training schedule, tailored for runners who can comfortably run 3–5 miles and are looking to cross the 13.1-mile finish line strong.
Whether you’re aiming for your first half marathon or a personal best, this guide is designed to help you improve your endurance, pace, and mental toughness over 12 weeks.
What Defines an “Advanced Beginner” Runner?
An advanced beginner is someone who:
- Has completed a few 5Ks or 10Ks
- Runs consistently 3–4 times a week
- Can run 3–5 miles comfortably
- Wants to step up to a longer distance with structure
This training plan is perfect for runners who aren’t new to running but need guidance and progression to safely and effectively complete a half marathon.
12-Week Advanced Beginner Half Marathon Training Schedule
Below is a sample week-by-week breakdown. Each week includes:
- 3 run days (including a long run)
- 1 cross-training day (cycling, swimming, yoga)
- 2 rest or active recovery days
- Optional speed or tempo run for endurance building
Week 1–4: Building the Base
| Week | Long Run (Sun) | Mid-Week Runs | Cross-Train |
|---|---|---|---|
| 1 | 4 miles | 3-3 miles | 30 min |
| 2 | 5 miles | 3-4 miles | 30 min |
| 3 | 6 miles | 3-4 miles | 35 min |
| 4 | 5 miles (cutback) | 3-4 miles | 30 min |
Week 5–8: Increasing Intensity
| Week | Long Run (Sun) | Mid-Week Runs | Cross-Train |
|---|---|---|---|
| 5 | 7 miles | 4-5 miles | 35 min |
| 6 | 8 miles | 4-5 miles | 40 min |
| 7 | 9 miles | 4-5 miles | 40 min |
| 8 | 7 miles (cutback) | 3-4 miles | 30 min |
Week 9–12: Peaking and Tapering
| Week | Long Run (Sun) | Mid-Week Runs | Cross-Train |
|---|---|---|---|
| 9 | 10 miles | 5-6 miles | 40 min |
| 10 | 11 miles | 4-5 miles | 30 min |
| 11 | 6 miles (taper) | 3-4 miles | 30 min |
| 12 | Race Week! (13.1 miles) | 2-3 miles | Light yoga |
Key Training Tips for Advanced Beginners
- Fuel smart: Practice race-day fueling strategies during long runs.
- Listen to your body: Schedule rest days and don’t ignore pain.
- Incorporate strength training at least once a week to prevent injuries.
- Stay hydrated before, during, and after runs.
- Invest in quality shoes and rotate if needed.
People Also Ask
How long does it take to train for a half marathon advanced?
Advanced runners often train in 8–10 weeks, depending on their base fitness. However, most structured plans, including those for advanced beginners, follow a 12-week timeline for gradual progression and injury prevention.
How long does it take for a beginner to train for a half marathon?
A true beginner (no running background) usually needs 16 to 20 weeks to build up safely. They’ll start with shorter runs and progressively increase mileage. Our advanced beginner half marathon training schedule condenses this into 12 weeks for runners with a solid running base.
What is the 10-10-10 rule for marathons?
While not an official rule, the 10-10-10 rule suggests:
- 10% increase in mileage per week
- Run 10 miles as your longest training run before your first half
- 10 days of tapering before the race
This guideline helps minimize overtraining and reduces the risk of injury.
Is 12 weeks enough for half marathon training?
Yes, 12 weeks is a perfect amount of time for an advanced beginner to train for a half marathon. It allows for steady mileage increases, adaptation, tapering, and proper race-day preparation without rushing or risking burnout.
Final Thoughts: Train Smart, Run Strong
With the right plan, even a 13.1-mile race can feel achievable. The advanced beginner half marathon training schedule gives structure, variety, and flexibility while focusing on endurance, strength, and recovery. Stick to the plan, trust the process, and enjoy the journey to the finish line.
Whether you’re racing for a new personal best or just for fun, this plan will help you go the distance with confidence.