The ultimate beginners half marathon training plan – how to prepare for your first race without getting injured
IF completing a half marathon is on your 2025 bucket list, you’re in the right place.
Whether you’re a seasoned 10km racer, you’ve just finished Couch to 5k, or you’ve never run before in your life, we’ve got you covered.
The thought of running 13.1miles (21km) can be daunting, but with these expert-approved tips you’ll be able to confidently cover the distance – without getting injured.
From strength training to drills, here is everything you need to know.
WHAT IS A HALF MARATHON?
A half marathon is literally half the distance of a full marathon.
It works out to be 13.1miles, or 21km.
HOW FIT DO YOU NEED TO BE?
“That is a great question,” Jamie Thie, head coach at Coopah – the official trainer partner of the London Landmarks Half Marathon, said.
“Fitness is such a unique thing to each person as many different factors are involved.
“But if we were trying to measure running fitness in terms of how many weeks of training you need to do and how far the longest run you need to complete before a race, then I would say that 12 weeks is about the minimum to start a plan from scratch – though a longer timeline is always preferred and advised.
“If you manage to run eight miles before a race, then in our experience, on event day, you’ll complete the half marathon distance.
“You get all the extra motivation you need from your charity, the crowd, friends, family, other runners and the medal.”
While easier than a marathon, it is still a real challenge.
According to RunRepeat, the average finish time for a half marathon in the UK is two hours, two minutes and 43 seconds.
That works out to be about 9:24 per mile, or 5:49 per kilometre.
But no matter how long it takes you, completing a half marathon is a major achievement.
WHAT GEAR DO I NEED?
Regardless of how far or fast you’re running, you need a good pair of trainers.
It can be a bit of a minefield trying to work out which ones are most suitable for you, and it’s important to remember that everyone is different.
The best way to find the perfect pair for you is to get your running style (or gait) analysed in a specialist shop.
And remember, you don’t need to buy the most expensive ones – just make sure they’re comfortable!
For the rest of your gear, find what works best for you.
Most people find a pair of leggings or shorts and a t-shirt will do just fine!
We tested 10 of the best running trainers
By Alice Fuller and Lucy Gornall
KEEN to get out and complete your first 5km run?
Whether you’re a seasoned walker, following the NHS‘s Couch to 5km or eager to try parkrun, you’ll need a good pair of trainers.
We love running, and between us, we’ve tried endless pairs in a bid to suss out the best on the market.
It can be a bit of a minefield trying to work out which ones are most suitable for you, so we’ve put together a list of our winners and losers.
It’s important to remember that everyone is different, and getting your running style (or gait) analysed in a specialist shop is always a good idea.
But if you want a bit more guidance before you head to your nearest store, here are our ratings for 10 of the most popular styles.
- Nike Journey Run Women’s Running Shoes (4/5)
- Brooks Ghost Max 2 (4.5/5)
- Asics NOVABLAST 4 (4.5/5)
- Hoka Women’s Clifton 9 Shoes (4/5)
- New Balance SuperComp Trainer v3 (4.5/5)
- Asics Gel Nimbus 26 (4/5)
- Under Armour Velociti Elite 2 Running Shoes (4/5)
- Nike Invincible 3 Women’s Road Running Shoes (3.5/5)
- On Cloundmonster 2 (4/5)
- Adidas Ultraboost 22 (3.5/5)
Read our full verdict here.
HALF MARATHON TRAINING PLAN
You’ve got the gear, now where do you start?
There is no single beginners training plan that will work for everyone.
For a start, everyone will have different baseline fitness levels.
But it also depends a lot on how much time you have, how many hours you’re willing to commit, and your race day goal.
For a training plan tailored to you, try apps such as Runna, Coopah and Nike Run Club.
“Coopah can create bespoke training plans which fit around your schedule and lifestyle and can help you achieve your goals,” Jamie said.
This will include:
- Easy running: for recovery and time on your feet
- Long runs: to build up endurance and prepare your body and mind for longer race distances
- Interval training: different speeds, distances and times with adequate recovery to maintain for a period of time
- Hill sessions: different distances and times for endurance, speed and strength
- Tempo runs: maximise the time you can maintain an uncomfortable but maintainable speed or pace for a continuous or broken down time towards a maximum total of 60 minutes
You can use the code LLHM to get a two-week free trial.
But it’s not just about running and resting. “Variety is key,” Jamie said.
Strength training and running drills are just as important.
STRENGTH EXERCISES
“Strength training will reduce your risk of injury, improve your muscle endurance and make you faster,” Jamie said.
“The muscles we use when we run include the calves, quads, hamstrings, glutes and hip flexors.
“It’s also important to remember we use some trunk muscles, abdominals and our backs.”
He suggested simple strengthening exercises like:
- Calf raises
- Squats
- Lunges
“The great thing about these exercises is that they can be done without any equipment, using only body weight,” Jamie added.
“You should focus on completing 10 to 15 reps and three sets for each exercise.
“Once that’s comfortable for you, you can look at adding some load using kettlebells, medicine balls or free weights in a gym.”
RUNNING DRILLS
You should also include some dynamic exercises to improve your form and movement patterns.
“These running drills will take you from 5km to a half marathon,” Jamie said.
- High knees
- Heel flicks
- High skips
- Fast feet
- Hamstring sweeps
- Side skips
The moves to up your running game
GETTING yourself out for a jog already deserves a pat on the back.
It takes stamina, mental endurance and motivation (and that’s without touching on the physical fitness elements).
Running is a whole-body workout and if you’re new to it, you may be wondering when it gets easier.
It takes the body a few weeks, more likely months, of consistent runs to get the body used to such an exercise, at which point it becomes easier to do.
But there are some things you can do to help yourself.
One of the most important aspects of improving running performance is strength training.
In fact, you won’t want to be missing out on this form of exercises whether you are a newbie or a well-seasoned runner.
Sarah Campus, a women’s personal trainer and founder of LDN MUMS FITNESS, says: “The stronger your muscles are, the more resilient they become during long or intense runs.
“By incorporating these exercises into your routine, you’ll build the strength and endurance necessary to support your running goals.”
Sarah said you should aim to do this workout two to three times a week alongside running sessions.
“Each exercise targets key muscle groups involved in running, which helps improve strength, stability, and endurance,” she adds.
- Squats
- Walking lunges
- Single leg deadlifts
- Glute bridge
- Press-ups
- Calf raises
TOP 10 TIPS FOR BEGINNERS
1. SET A GOAL
Are you striving to complete a half marathon in under two hours, want to run every day for a month, or desperate to race through central London?
Whatever your aim, make it clear.
“Setting a specific goal will help keep you on track,” Jamie said.
“This could be a time, distance, running streak or completing a specific event.”
2. STRUCTURE
“To avoid injury or illness, you need to plan your training,” he added.
There are several training apps, such as Runna, Coopah and Nike Run Club, but there are many plans available online too.
Missing the odd session here and there shouldn’t derail your progress, but stick to them as best you can.
You should also avoid running further or faster than suggested to prevent injuries, he added.
3. IMPROVE YOUR TECHNIQUE
“Everybody runs differently, so your technique is going to be unique,” Jamie said.
“Even so, there are a few key pointers that may help.
“UK Athletics recommends running tall, with high hips, and placing each foot directly beneath your centre of mass.
“You should also keep your arm action relaxed and efficient, with a rhythmical stride.
“A lot of runners already have bad running habits, but if you’re just starting out, it’s the perfect opportunity to get the technique right.”
4. EXPLORE
Lots of people start running and head straight for the treadmill.
But it’s a great opportunity to explore new places.
Your local park is perfect for shorter, faster runs, but why not venture further afield for your longer ones?
“Find some new routes, go and explore, and use lots of different locations,” Jamie said.
5. JOIN A CLUB
If the thought of heading out on a run alone is a little intimidating, find some running pals.
“Contact a running group or club for additional help and advice, which will also link you with other people,” Jamie said.
There are hundreds of run clubs across the UK.
You can search for one near you using Run Together, or have a look on Instagram or TikTok.
6. MIX IT UP
It’s easy to assume that in order to run further and faster, you simply need to run more.
And while that is true, there’s a lot more to it.
“You need to mix up your training with non-running cross training to keep exercising without having to run,” Jamie said.
“This can prevent injuries and keeps the enjoyment when you do run.
“Weight training and other cardio activities will help improve your fitness and help with your running.”
It will strengthen muscles and joints and improve stamina and power.
7. TRY A PARKRUN
Parkrun is a free, weekly run.
It started in 2004 in Bushy Park, London, but there are now more than 2,000 events to choose from in the UK and around the world.
You can use this handy search tool to find your closest.
Each one starts at 9am every Saturday (apart from a few in Scotland and Northern Ireland which begin at 9.30am) and is 5km (3.1miles) long.
“It’s free and friendly, and only 5km,” Jamie said.
“If that doesn’t help the bug bite, I’m not sure what else will.”
You can read all about how to prepare for the first parkrun here.
8. WEAR THE RIGHT SHOES
Don’t underestimate the importance of proper running trainers in preventing injury and helping you run further and faster.
“Going to a specialist running store is very useful,” Jamie said.
“They should be able to give you feedback and advice on your current running shoes, your technique and what extra support you require.
“This can make a big difference when it comes to preventing injuries – something all runners are trying to achieve.
“Keep in mind, however, that the most expensive shoes might not be the best – in fact, it’s probably more important to make sure they are comfortable.”
9. NO COMPARISONS
With thousands of people boasting about their super speedy paces and 1,000-day run streaks on TikTok, it can be easy to feel down.
And that can intensify if you head outside for a run and get overtaken by parents pushing buggies or people that are 20-plus years older than you.
“But try not to compare yourself to others, especially on social media,” Jamie said.
“Everyone is always doing more or doing great things.”
10. EXPECT SLIP-UPS
And finally, remember that things won’t always go to plan.
Your training schedule might say you need to run three times this week, but that won’t always be possible.
You might fall ill, hurt your knee or simply have too many birthday dinners to attend.
It could also be pouring down with rain or you just feel too tired to go for a jog.
Remind yourself – that’s OK.
“Expect things to not always go to plan,” Jamie said.
“But also remember that the ‘running bug’ is real and will happen if you stick with it.”
The truth about 10,000 steps a day
By Alice Fuller, Health Features Editor
THE 10,000-steps-a-day concept is floated around as the be-all and end-all of optimal physical health.
But in reality, the “magic” number might actually be significantly less.
Dr John Schuna, of Oregon State University, who has studied the topic in detail, said: “Despite a widespread desire within the public health community to formalise ‘steps per day’ guidelines, there has been an insufficient body of evidence from which we could derive such recommendations.”
In fact, researchers at the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US found that fewer than 4,000 steps a day was enough to ward off premature death, and fewer than 3,000 would keep your heart and blood vessels in decent shape.
What’s more, research by Harvard Medical School found 4,400 may be more than enough to live a long, healthy life.
It turns out the ‘10,000’ idea stems from a 1960s Tokyo Olympics campaign to flog a new pedometer; hugely popular at the time, it appears to have stuck.
But according to Dr Schuna, it is actually better to ditch the idea of daily strides altogether and instead focus on movement more generally.
He says: “It’s not to say that 10,000 steps a day is not a good goal, as most people who achieve this will meet the current recommendation of 150 minutes of moderate to vigorous physical activity per week, but fitness trackers that monitor step counts don’t tell us how intense that exercise was.
“For instance, two people might both average an accumulated 5,000 steps a day — one spread evenly over a 16-hour period, the other condensed into a brisk 2.5-hour walk.
“Despite the totals being equivalent, the second individual will yield far greater health benefits because they are engaging in some moderate or higher-intensity activity.”
The benefits of opting for the latter approach? Not only will you lower your chances of type 2 diabetes, high blood pressure and obesity, you’ll also have a reduced risk of cardiovascular problems and premature death, Dr Schuna adds.
London GP Dr Zoe Watson says: “The 10,000 figure is rather arbitrary in all honesty, and not based on any scientific evidence.
“It has been latched on to because it’s memorable and easy to use as a benchmark — much like our five-a-day fruit and veg consumption and eight hours of sleep at night.
“While it might give us a sense of control and help us to stick to a routine, it can pile on the pressure and make us feel inadequate if we don’t meet it.
“That is just totally counterproductive. Some common sense is needed — any body movement is a good thing.
“Every human has different genetics, social circumstances, and lived lives, so predicting how many steps will reduce their risk of heart disease or stroke is virtually impossible.
“Forget the number. Just do what brings you joy and raises your heart rate a bit.”