How Long Does It Take to Train for a Half Marathon?
If youโve got your eyes set on running a half marathon, one of the first natural questions to ask is โhow long does it take to train for a half marathon?โย Regardless of what some sources might promise you, thereโs no one size fits all answer to this question.ย There are things you need to take into account in order to determine how long you need to train for a half marathon, and there are unfortunately no shortcuts to doing the work.ย So if you really want to set yourself up for success on your half marathon, use this guide to pinpoint the best timeframe for you to determine how long you need to train for your half marathon.
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How Long Does It Take to Train for a Half Marathon?
The online world with its quick Google search results can be a great thing, but it can also be a little misleading when you find a one size fits all answer and assume it works for you.ย Training for any long distance event is highly INDIVIDUALIZED, and developing an effective training plan should be INTENTIONAL.ย Don’t just assume the AI generated answer is the right one for you.ย Typically, the average amount of time it takes to train for a half marathon tends to fall between 12 and 20 weeks.ย Individual factors will help to determine how much time you need to safely and effectively train for a half marathon.ย Take the time to do your research and planning.ย Completing a half marathon is a huge investment of time, energy, and effort.ย Start by giving yourself a head start and training with the right amount of time.ย
Determining how long you need to train for a half marathon is a logical place to start in your own training plan.ย After all, if youโre hoping to run a half marathon in 2 months but you havenโt started training yet, you may not be setting yourself up for an injury free and successful race.ย ย
Here are the logical and sequential steps you should take to determine how long you need to train for a half marathon:
- #1: Determine your baseline foundation
- #2: Allow adequate time for gradual increments
- #3: Build an effective half marathon training calendar
- #4: Include a taper period
Start by determining your baseline foundation.ย
#1: Determining Your Baseline Foundation
Before beginning on targeted half marathon training whether that’s 12, 16, 20 weeks, etc., youโll need to assess if you have a solid baseline foundation on which to build off of.ย While it is possible to dive into half marathon training without one, having a developed baseline foundation is one of the best things you can do to help prevent common running related injuries (which studies have proven nearly half of all runners will experience).ย
So what does a running baseline look like?
- 30 minutes, 2-3 times a week, consistently and comfortably
This means you should be able to complete a 30 minute run, 2-3 times a week, for a consistent amount of time and with relative comfort.ย If you find that you are experiencing pain, or having to stop and catch your breath every 2 minutes, itโs probably best to keep at it.ย ย
In addition to developing a baseline foundation of running for 30 minutes 2-3 times a week, it also helps to go ahead and start incorporating the other aspects of half marathon training into your baseline foundation, such as cross training, strength training, and rest / recovery. ย These 3 things will be a huge part of your targeted half marathon training plan, so you might as well start making them a regular part of your routine while you are developing your baseline foundation.ย ย
So what does a baseline foundation mean for your timeframe?
If you havenโt achieved a baseline foundation like this yet, I would recommend “backing up” your half marathon training timeline a bit to allow for this development.ย ย
For example, if you are eyeing a 16 week half marathon training plan like this one I offer, but you donโt have a baseline foundation yet, I would recommend backing up your timeframe to 20 or 24 weeks, to allow for a month or two of developing a baseline foundation before jumping into the 16 weeks of targeted half marathon training.ย ย
Again, a baseline foundation will do wonders to help support the arduous journey of training for a half marathon, which includes weekly increases in mileages and volume.ย ย
#2: Allow Adequate Time for Gradual Increases
In all of my half marathon plans, from 12 week half marathon training plans all the way to 20 week half marathon training plans, youโll see this core concept present: gradual increases in mileage volume and distances.ย ย
THIS IS CRUCIAL.
You have to allow yourself the time to gradually increase your distances and volume, in order to avoid experiencing some of those dreaded and common overuse injuries.ย ย
For most people, Iโd say that a sufficient timeframe falls somewhere between 12 and 20 weeks. If you are brand new and have never run regularly before, Iโd lean towards 20 weeks.ย If you are an experienced runner with a solid baseline foundation, you could look at 12.ย The sweet spot for a lot of runners both new and experienced is 16 weeks.ย But again, you need to make that determination intentionally, and allow yourself enough time to progress gradually.ย ย
Making too large of jumps in volume and distance can set you back longer than just allowing for enough time, if you were to experience an overuse injury, which is the most common type of running injury.ย ย
So what exactly do these gradual increments look like?ย Hereโs a chance to grab your own FREE example of a 16 week half marathon training calendar, and you can see for yourself!
If youโre eyeing another half marathon training timeline, you can also check out these resources for a chance to get one of their FREE training calendars as well:
Whatever you ultimately decide is right for you, make sure to follow your timeframe and training calendar.ย Schedule out those weekly training runs in advance, and stick to them!ย Donโt jump up in mileage, and donโt ever attempt to make a huge leap (for example, running a 4 mile long run one week and then a 10 mile long run the next).ย ย
#3: Build an Effective Half Marathon Training Plan and Calendar
Thereโs more to training for a half marathon than just running.ย And a truly effective training plan will reflect just that.ย ย
A good half marathon training plan should include:
- Weekly short runs
- Weekly long run
- Cross training / strength training days
- Rest / recovery days
For the best experience, youโll want to follow a training plan and calendar that incorporates all of these factors.ย Cross training and strength training are critical for helping to build strength and deter injury.ย Rest and recovery are important for repair and replenishment.ย You need all of them working in harmony together.ย ย
You can read more about the importance of each of these below:
At this point, I highly recommend checking out the FREE example training calendars I offer below, or RESERVE your own spot for a one time individual TRAINING CONSULT where weโll develop a tailored training plan and calendar specifically for YOU!
FREE Training Plans and Calendars:
- 12 Week Half Marathon Training Planย
- 16 Week Half Marathon Training Plan
- 20 Week Half Marathon Training Plan
- 1:1 Individual Coaching Consults: fill out this INTEREST FORM to reserve your spot for a one time training calendar consult.
#4: Include a Taper Period
A half marathon training plan should include a taper period as well, so make sure to build that into your training timeframe.ย ย
What is a taper period exactly?ย ย
A taper is a period of reduced training VOLUME before a big race, hike, event, or competition.ย A taper helps you recover and prepare for your event.
A taper helps you recover by:
- Reducing muscle fatigue and wear and tear from months of intense training
- Replenishing fuel stores levels like glycogen and carbohydrates
- Re-energizing your body before the big day
- Overall improving performance
ย
A lot of times, you will see a taper as the final one, two, or even three weeks of a training plan.ย This can vary depending on the event.ย For example:
- A taper for a full marathon might be 2 โ 3 weeks before
- A taper for a half marathon might be 1 โ 2 weeks before
- A taper for a 20 mile hike might be 1 โ 3 weeks before
- A taper for a century ride might be 1 โ 2 weeks before
Read more about 6 ways to taper correctly here.ย ย
And there you have it.ย As you can see, there is an intentional thought process that goes into determining how long you need to train for a half marathon.ย Don’t rush yourself or short cut yourself.ย The reward is worth the work! If you are able to follow these steps, you should arrive at the right timeframe for you in determining how long does it take to train for your half marathon.ย ย
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