Crush 13.1 Miles with This 16-Week Half Marathon Training Schedule

SuuntoRunJuly 18 2025

Meet Sarah.

She’s a busy 32-year-old mom of two who never thought she could run more than a mile. But with a little determination, a good pair of shoes, and a solid 16-week half-marathon training schedule, she went from tired walks to crossing her first finish line with a huge smile.

half marathon training plan for beginners 16 weeks

If Sarah can do it, you can too.

This guide is made just for beginners who want to feel strong, confident, and ready to crush 13.1 miles, even if you're starting from scratch.

1) 16-Week half-marathon training plan for beginners (With PDF) 

Let’s break it down. This 16-week beginner half marathon training plan is designed to ease you into running without overwhelm. You'll train 4 days a week with plenty of rest and flexibility.

Here’s a complete plan:

Week

Sunday (Long Run)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 1

3 Miles

2 Miles Easy

Rest Day

2 Miles Easy

Walk/Bike – 30 mins

Rest Day

2 Miles Easy

Week 2

4 Miles

2 Miles

Cross-Train

2 Miles

Rest Day

3 Miles Easy

Walk or Yoga

Week 3

5 Miles

2 Miles

Rest Day

3 Miles

Fartlek – 20 mins (easy/hard)

2 Miles Easy

Stretch + Core Work

Week 4

6 Miles

Cross-Train

3 Miles

Hill Repeats (5x short hills)

Rest Day

3 Miles Easy

Yoga or Walk

Week 5

7 Miles

3 Miles

Cross-Train

Rest Day

3 Miles Tempo

Rest Day

3 Miles Easy

Week 6

8 Miles

3 Miles

4 Miles

Cross-Train

Tempo Run – 30 mins

Rest Day

3 Miles Easy

Week 7

9 Miles

3 Miles

4 Miles

Walk or Swim – 30 mins

Rest Day

4 Miles Easy

Strength & Core

Week 8

6 Miles (Cutback)

2 Miles

3 Miles

Cross-Train

Easy Run – 30 mins

Rest Day

2 Miles Recovery

Week 9

10 Miles

3 Miles

Hill Repeats

4 Miles

Rest Day

3 Miles Easy

Core & Stretch

Week 10

11 Miles

4 Miles

Tempo – 25 mins

Rest Day

3 Miles

Walk or Swim

3 Miles Easy

Week 11

8 Miles (Cutback)

Cross-Train

3 Miles

3 Miles Easy

Pace Run (2M at race pace)

Rest Day

2 Miles Jog

Week 12

12 Miles

3 Miles

5 Miles

Cross-Train

2 Miles Jog

Rest Day

3 Miles Easy

Week 13

10 Miles

3 Miles

Easy Run – 25 mins

Strength + Core

Short Hills (6x60sec)

Rest Day

3 Miles Easy

Week 14

11 Miles

Cross-Train

3 Miles

3 Miles Easy

Rest Day

3 Miles Easy

Walk or Recovery

Week 15

8 Miles (Taper)

2 Miles

2 Miles Jog

Rest Day

Easy Run – 20 mins

Yoga or Stretch

2 Miles Easy

Week 16

Race Day

Walk or Stretch

2 Miles Easy

Rest Day

Shakeout Run – 15 mins

Rest Day

Rest Day

 

Each week, you'll slowly increase your long run and comfort level. The beauty of this half-marathon training plan for beginners 16 weeks, is that it's progressive and forgiving.

Pro Tip:
Get this 16-week half-marathon training plan PDF beginner printed and keep it on your fridge or phone.

2) Workout Types in Half Marathon Training Plan for Beginners in 16 Weeks

Each type of workout in this half-marathon training plan 16 weeks beginners has a job to do:

· Easy Runs: Build your cardio base without pushing too hard

· Long Runs: Train your legs and mind to handle distance

· Pace Runs: Get comfortable with your goal pace

· Cross-Training: Adds variety and prevents burnout

You might ask, is 16 weeks enough to train for a half marathon? Absolutely. For beginners, it's the sweet spot. Long enough to avoid injury, short enough to stay motivated.

Who is this for?

· Brand new runners

· Casual joggers ready for a new challenge

· Anyone returning after time off

This 16-week half-marathon training plan for beginners works especially well if you enjoy structure and don’t want to guess what to do next.

3) Tricks When Using a 16-Week Half Marathon Training Plan for Beginners

Getting through 16 weeks isn’t just about running; it’s about mindset, tools, and balance. Here are some real-life tips to help:

✅ Do:

· Stick to the plan, even when motivation dips

· Eat well and sleep enough

· Track your runs and moods

· Celebrate little wins (first 5 miles? Big deal)

❌ Don’t:

· Skip warmups or cool-downs

· Push through pain (rest if you're hurting)

· Obsess over speed or distance too early

· Compare yourself to marathon influencers

Must-Have Tool – Suunto Run

If you want a smart buddy that tells you when to push and when to rest, Suunto Run is it. More than just a watch, it gives live feedback, advanced running data, posture insights, and lets you know when your body is ready for the next run.

Suunto Run Lime

Reddit runners love it. One user said: "Suunto Run saved me from overtraining. It literally told me to chill, and I avoided injury."

It charges in 60 minutes, lasts 8 days, and powers 20+ hours of high-performance tracking. Plus, it’s cheaper than many of its competitors.

You can even run with music offline. No phone needed.

So, if you’re serious about getting the most from this half marathon 16 week training plan for beginners, give Suunto Run a shot.

Final Words

Sarah made it to the finish line. So can you.

This half marathon training for beginners 16 weeks plan isn’t about speed or fancy gear. It’s about commitment, steady progress, and finding joy in the journey.

Are you ready to step into the runner's world with a smile, a solid plan, and a finish line waiting for you?

Start your half marathon training plan beginner 16 weeks today.

Let's make it happen. Let's run!

Recommended Suunto products