The ultimate half marathon training guide for beginners

So, you’ve taken the plunge and signed up for your first 21K—how exciting! But I get it, it’s also a little overwhelming, right? You might be wondering, "How am I going to get through all those kilometers?" or "What if I’m not ready?" Trust me, I’ve been exactly where you are. I know what it feels like to have doubts creeping in, but here's the good news: with the right plan, some encouragement, and a whole lot of heart, you’ll cross that finish line feeling stronger than ever, and we’ll do it together—metaphorically speaking, of course!

Now, before we dive into the details, let me quickly introduce myself. Hi, I’m Ana Karina, your endurance running coach, and I’ve been right where you are. The nerves, the doubts, the blisters—I’ve experienced them all. But I’ve also discovered how to train smarter, not harder, and most importantly, how to keep running and enjoying the journey. In case you are new here, we are the Be Fit Runners community, and we have an online membership with running exercises (guided and personalized training plans) for different levels.  If you are looking to train for your first 5k,10k,21k or 42k race, you are in the right place.

Tip: Pace yourself. Consistency wins the race, not just speed.

1. Start slow and build gradually

Begin with shorter runs and gradually increase your distance over 10-12 weeks to avoid injury and build endurance safely. The goal is to hit the 90 min mark every once a week but this takes time and consistancy.

2. Mix in cross-training

Incorporate activities like cycling, swimming, elliptical, or any activity similar to running once a week to improve cardiovascular fitness and give your running muscles a break.

3. Hydration strategy

Practice your hydration plan during long runs, testing when and how much water or electrolytes work best for you. For example, take a sip of water every 15 min and then progress to electrolytes during long runs. Make sure your hydration strategy adapts to the weather of the race.

4. Find your ideal pace

Learn to run at different speeds and find your goal pace. The key to speed is to learn the feel of different pace intensities: identify your feel for an easy run, for a hard run and for a maximum effort run. More than setting your mind to a pace specific run, if you learn to identify your running feel the pace goal will come naturally and you will avoid running through injury.

5. Fuel your long runs

Experiment with different snacks like energy gels or bananas during training runs to find what your body tolerates best.

6. Taper before race day

Reduce your mileage and intensity during the final two weeks before the race to allow your body to rest and recover.



7. Invest in a good warm-up routine

Prioritize dynamic stretches and light jogging and learn to do strides before your runs to prepare your muscles and reduce the risk of injury.

When to start training - how many weeks before?

For most beginners, I recommend starting at least 12 to 16 weeks before race day. This gives your body plenty of time to adapt to the increased mileage, while also ensuring you have rest days for recovery. If you’re already in decent shape, 8 to 12 weeks might be enough, but remember, it’s always better to give yourself a little extra time rather than rushing it.

This journey is about endurance, not speed. You’ve got this!

What is the average half marathon finish time?

The average half marathon finish time can vary depending on experience. For first-time runners, finishing in 2:15 to 2:30 hours is typical. For those with a little more experience, the times can range from 1:45 to 2:00 hours, and advanced runners often aim for under 1:45 hours.

But here’s the real deal: it’s YOUR race. Don’t worry about the time. What matters is how you feel and the incredible achievement of crossing that finish line.

Best half marathon training plan for beginners and intermediate runners

Now, let’s dive into the training. Whether you're a beginner or intermediate runner, the key is to build your endurance gradually, incorporating both running and strength training. Here’s a sneak peek at the plan I recommend for my runners:

Beginner half marathon plan:

• Weeks 1-4: Start with 45-minute easy runs. Mix in walking if needed. Focus on building consistency.
• Weeks 5-8: Add in one long run per week, starting at 8-10 km. Incorporate strength training twice a week to prevent injury.
• Weeks 9-12: Increase your long runs to 16-19 km, with shorter runs during the week.

Intermediate half marathon plan:

• Weeks 1-4: Focus on steady runs of 5-8 km, plus interval training once a week.
• Weeks 5-8: Increase your long run to 13-16 km. Incorporate tempo runs for speed and hill sprints for strength.
• Weeks 9-12: Long runs of 16-19 km, speed work, and taper two weeks before the race.

Tip: Remember, we’re doing this together. No matter how hard it gets, I’m here cheering you on every step of the way!

Half marathon training tips for advanced runners

For advanced runners, your focus will be on improving speed and fine-tuning your race day strategy:

• Tempo Runs: Boost your pace and endurance.
• Hill Sprints: Build explosive power and improve running efficiency.
• Strength train: Add strength sessions to keep your body balanced and injury-free.

Best half marathon training apps

There are plenty of great apps out there—Nike Run Club, Strava, and Runkeeper are some popular choices. However, if you’re looking for something that’s truly tailored to you, the BeFit Running membership is the way to go. With personalized plans, strength and yoga sessions, and a supportive community, it’s designed to help you achieve your running goals. Nutrition Tips for a Half Marathon

Nutrition is key to running a successful half marathon. Here are some tips:

• Carb-loading: In the days leading up to the race, fuel up on complex carbs like oats, brown rice, and sweet potatoes.
• Pre-run snacks: Eat a light snack, such as toast with jam or a banana, about 2 hours before your run.
• Hydration: Drink water consistently and consider electrolyte drinks for longer runs.

Mindset tips for a half marathon

Running a half marathon is as much mental as it is physical. On tough days, remind yourself why you started. Visualize yourself crossing that finish line. Trust me, you’re stronger than you think.

Tip: On race day, have a mantra ready. Mine is “I’m limitless.” What’s yours?

Looking for a 21K running plan PDF?

If you prefer having a physical guide, you’re in luck! We offer a free 21K training plan PDF to help you stay on track and reach your goals. Join the waitlist and be the first to receive it when it’s ready.

From start to finish, you’ve got this

Training for your first half marathon is a big journey, but you don’t have to do it alone. Whether you're aiming to finish your race or set a personal record, BeFit Running is here to support you with personalized plans, expert advice, and an amazing community. Ready to lace up and start? Join us today and let’s make your running dreams come true!