Training for a Half-Marathon? A Beginner’s Guide to Running, Eating and Recovery

Seems like everyone and their dog is training for a half-marathon right now. Whether it’s your first go or you just want to crack that sub-two-hour goal finally, this guide covers what you need to know when training for a half-marathon, from running schedules that won’t cook your knees and shins, to the snacks that won’t send you running for the loo (or bush) mid-run.

How Long Do You Need to Train for a Half Marathon?

The good news is: not very long. Most beginners only need about 10 to 14 weeks of consistent training. That gives your joints time to adapt, and your legs time to figure out what the hell is going on. You’ll be building up slowly, which is the absolute key to running long distances (sorry to all you speed demons out there – you need to run slow to run fast, as the runner’s adage goes). 

Half Marathon Training Program for Beginners

There are so many different half-marathon training programs out there, from free online programs to paid apps. The right half-marathon training schedule really comes down to your running experience, how much time you have to commit to running each week, and how far out you are from the half-marathon. 

According to personal trainer and ex-professional rugby league player Ryan Turner (who has over 13 years of experience in elite sport and functional fitness), you should be aim for three to four runs a week, including one long run, one interval or tempo session, and an easy run.

He told Man of Many, “Add one to two days of strength training, keeping the focus on compound lifts and posterior chain movements. This balance helps build durability and keeps injuries at bay.”

If you’re looking for an actual 12-week half-marathon training plan for beginners, this is one put together by Run Melbourne. Each week includes three key runs: an easy run, an interval session, and a long run. Most half marathon training programs will follow a similar structure to this.

Weeks 1–4: You’re building the habit, learning what pace works for you, and getting your legs used to the weekly rhythm. Easy runs are short, intervals are gentle, and your long run grows from 5km to 12km.

Weeks 5–8: You’ll start running longer midweek and adding more intensity to your intervals. Long runs climb from 12km to 18km, and you’ll start feeling like you might actually be able to do this.

Weeks 9–12: This is where it gets real. Long runs peak at 20–21km in Week 10, then drop back as you taper. The goal is to arrive at the start line rested, confident and ready to go.

Week 1:

• Tuesday: 20-minute run + 10-minute walk
• Thursday: Intervals – 7-minute warm-up, 6 × 2-minute moderate run + 1-minute walk, 5-minute cooldown
• Sunday: Long run 5–6km

Week 2:

• Tuesday: 20-minute run + 10-minute walk
• Thursday: 15-minute warm-up, 6 × 2-minute moderate run + 1-minute walk, 2-minute cooldown
• Sunday: Long run 6–7km

Week 3:

• Tuesday: 20-minute run + 10-minute walk
• Thursday: 6-minute warm-up, 6 × 3-minute moderate run + 1-minute walk, 5-minute cooldown
• Sunday: Long run 8–10km

Week 4:

• Tuesday: 20-minute run + 10-minute walk
• Thursday: 11-minute warm-up, 6 × 3-minute moderate run + 1-minute walk, 5-minute cooldown
• Sunday: Long run 10–12km

Week 5:

• Tuesday: 30-minute easy run
• Thursday: 10-minute warm-up, 5 × 4-minute moderate run + 1-minute walk, 5-minute cooldown
• Sunday: Long run 12–14km

Week 6:

• Tuesday: 30-minute easy run
• Thursday: 15-minute warm-up, 5 × 4-minute moderate run + 1-minute walk, 5-minute cooldown
• Sunday: Long run 14–16km

Week 7:

• Tuesday: 30-minute easy run
• Thursday: 10-minute warm-up, 8 × 2-minute moderate/hard run + 1-minute easy, 6-minute cooldown
• Sunday: Long run 10km

Week 8:

• Tuesday: 35-minute easy run
• Thursday: 10-minute warm-up, 5 × 1K moderate/hard run + 2-minute walk, 5-minute cooldown
• Sunday: Long run 16–18km

Week 9:

• Tuesday: 35-minute easy run
• Thursday: 10-minute warm-up, 5 × 1.2K moderate/hard run + 2-minute walk, 5-minute cooldown
• Sunday: Long run 18–20km

Week 10:

• Tuesday: 40-minute easy run
• Thursday: 10-minute warm-up, 4 × 1.6K moderate/hard run + 2-minute walk, 5-minute cooldown
• Sunday: Long run 20–21km

Week 11:

• Tuesday: 35-minute easy run
• Thursday: 10-minute warm-up, 5 × 800m moderate/hard run + 2-minute rest, 5-minute cooldown
• Sunday: Long run 12km

Week 12 (Race Week!):

• Tuesday: 30-minute easy run
• Thursday: 10-minute warm-up, 5 × 2-minute moderate run + 1-minute easy, 5-minute cooldown
• Saturday: 5-minute walk, 15-minute run, 5-minute cooldown
• Sunday: RACE DAY

Rest days are Monday, Wednesday and Friday. Saturdays are for cross-training or hitting the gym. If you need to shuffle the schedule, go for it. Just keep your long runs spaced out with rest and don’t skip those intervals!

You can see the full training plan here.

Best Free Running Training Apps

You don’t need a coach if you’re a beginner runner – you also don’t necessarily need a paid app. Some of the best running training apps are free and will get you from the couch to the finish line in no time. 

• Strava is a favourite for runners who love tracking their data (and maybe showing off a little). It’s social, stats-heavy, and full of virtual segments and community challenges that keep you coming back.
• Nike Run Club is one of the best for beginners. It gives you guided runs, free training plans, GPS tracking, and a community that’s more encouraging than competitive. 
• MapMyRun does exactly what it says: it maps your runs. It’s user-friendly, lets you plan routes, and works well with most wearables.
• Runkeeper and Adidas Running are great all-rounders if you want something easy to use with solid tracking and the option to follow training plans.

Ultimately, the best app is the one you’ll use. Just make sure it doesn’t suck the joy out of the process.

Related read: The Best Run Clubs in Melbourne

What Should You Eat When Training for a Half Marathon?

Your legs might be doing the work, but your food is what fuels every step. Eating well during half-marathon training is essential, and it’s where a lot of people go wrong. Not eating enough, eating the wrong thing at the wrong time, or skipping recovery fuel altogether can leave you feeling flat, cranky, and prone to injury.

You don’t need a complicated diet or a cupboard full of supplements. What you do need is a routine that supports your training load, keeps your energy steady, and doesn’t upset your gut mid-run. The goal is simple: fuel to train, fuel to recover, and figure out what works before race day.

The night before a long run 

• Aim for a plate that’s mostly carbs (pasta, rice, sweet potato, bread) with a bit of lean protein (chicken, tofu, fish) and some easy-to-digest veggies (zucchini, carrots, spinach).
• Think: pasta with grilled chicken and a light tomato sauce.
• Skip creamy sauces, heaps of fibre, and alcohol.

According to Ryan, “Go for a well-balanced meal with clean high quality protein, slow carbs and healthy fats. Something like grass-fed steak and pasture-raised eggs with roasted sweet potato and greens works well.”

Pre-run fuel 

• Eat 1 to 2 hours before you run.
• Good options: a slice of toast with peanut butter, banana and oats, a small smoothie with yoghurt and berries.
• If you’re heading out super early, even a banana or half an energy bar is better than nothing.
• Coffee? If your stomach is used to it, go for it. Just maybe stay close to a loo for your warm-up.

During your run 

“If you’re running for over 90 minutes, it’s smart to fuel. I’m not a huge fan of gels as they’re often filled with questionable ingredients, so I prefer whole food options where possible. Dates or honey sachets are simple and effective. Try different options in training to find what works for your gut,” says Ryan.

• Start fuelling around the 45–60 minute mark (before you feel flat).
• Chews, sports drinks, or even a few jelly lollies do the job.
• Sip water every 15–20 minutes, especially if it’s hot. If your run is under an hour, water alone is fine.

After your run 

Refuelling helps your muscles recover and your energy bounce back.

• Aim to eat within 30–60 minutes after finishing.
• Focus on carbs + protein: chocolate milk, eggs on toast, a smoothie with fruit and protein powder, or a burrito bowl if you’re feeling fancy.
• Drink plenty of water – electrolytes are a bonus if it’s been a sweaty session.

Common Running Mistakes to Avoid

Even seasoned runners slip up, but beginners are especially prone to making mistakes. If you can dodge a few of these early on, your body will thank you.

Doing too much, too soon. “Many beginners either ramp up mileage too quickly or skip strength training altogether. Both can lead to injury. Start with a solid foundation, focus on gradual progression, and make time for mobility, strength work and proper recovery,” says Ryan. A good rule? Don’t increase your weekly distance by more than 10%.

Skipping rest days. You don’t get stronger while running – you get stronger while recovering. If you’re always sore, low-energy, or dealing with little niggles, your body’s asking for a break. Rest days are part of the plan, not a reward.

Not doing strength training. Running builds endurance, but it doesn’t strengthen all the muscles that support you, especially your glutes, core and hips. Skipping strength work can lead to poor form, muscle imbalances, and eventually injury. You don’t need to lift heavy – just 1–2 sessions a week of bodyweight exercises like squats, lunges and planks can make a huge difference.

Wearing the wrong shoes. Old, worn-out, or just plain wrong shoes can lead to all kinds of annoying issues: blisters, shin splints, knee pain. If you can, get fitted at a running store, and replace your shoes every 500–800km. Your feet do a lot – look after them.

Running at the same pace all the time. If every run feels like a grind, you might be stuck in “medium effort” mode. Instead, run most of your sessions at an easy pace and save your harder efforts for specific days. This helps your body recover and actually improves your fitness faster.

Skipping warm-ups and cool-downs. We get it – you just want to get it done. But diving straight into a run without warming up can lead to tightness or injury. Start with a bit of walking or light jogging, and finish your run with a few minutes of easy movement or gentle stretching.

Not fuelling properly. If your long runs go past 90 minutes, you’ll need to bring fuel – whether that’s gels, chews, or a sports drink. And water. Always water. Use your training runs to figure out what works for your stomach so race day isn’t a surprise.

Trying new things on race day. New shoes? Unworn shorts? Never-before-tried gel? Not today. Test everything in training (from clothing to breakfast to race pace) so there are no surprises on the big day. 

Ignoring niggles and pain. Pushing through pain doesn’t make you tough; it makes you injured. If something feels off and doesn’t go away, it’s worth seeing a physio or backing off for a few days. One missed run is better than a forced month off.

Getting stuck in your own head. Your mindset is important. Try not to obsess over pace or compare your runs to someone else’s Strava stats. Progress isn’t always linear, and one “bad” run doesn’t mean you’re failing. Celebrate small wins. You’re running further than most people will ever run in their lifetime. 

What’s a Good Running Pace for a Beginner?

A “good” pace is one that feels sustainable for you. Most beginners sit somewhere between 6:30–7:30 minutes per kilometre. If you can hold a conversation while running, you’re in the right zone. 

If you’re constantly checking your watch or pushing to keep up with someone else, it’s probably too fast. Focus on effort, not speed. Your pace will improve over time as your fitness builds. In the early weeks, slow is smart. It’s how you avoid burnout, injury, and that voice in your head saying, “Why did I sign up for this?”

What’s a Good Finishing Time for Your First Half Marathon?

For most first-timers, anything between 2:10 and 2:30 is a solid result. If you’re run-walking or taking your time, you might finish closer to 2:45 or even 3 hours, and that’s totally fine. You only get one first half-marathon.

“Start slow and stay controlled for the first half of the race. It’s easy to get caught up in the buzz early on, but trust your training and stick to a pace you’ve practised. Run your own race, fuel as you’ve trained, and most importantly, enjoy the moment – it’s a huge achievement,” says Ryan.

For intermediate runners who’ve been training consistently and maybe tackled a few 10Ks, a good time might sit between 1 hour 45 mins, and 2 hours 10 mins. More advanced runners chasing a personal best or aiming to go sub-90 minutes are looking at finish times between 1 hour 15 mins and 1 hour 40 mins.

Running Recovery Tips

Recovery matters just as much as the running itself because it’s when your body adapts and gets stronger. Ryan recommends taking at least one full rest day a week and one active recovery day – something light like a walk or stretching. “Rest is critical. That’s when your body rebuilds and gets stronger,” he says.

He also suggests keeping recovery simple and consistent. Foam rolling helps with muscle soreness and staying mobile, especially after long runs. “Foam rolling is non-negotiable in my book,” Ryan says. Ice baths and compression gear can be useful too, but they’re not essential. What matters most is good sleep, decent food, and giving your body time to bounce back.

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Half Marathon Training FAQs