Half Marathon Training Plan: 12-Week Schedule for Success

A half marathon (21.1km) sits in the sweet spot between accessible and challenging. With 12 weeks of structured training, most runners with a base fitness level can cross the finish line confidently, whether it's their first half or they're chasing a new personal best.

This plan assumes you can currently run for 20-30 minutes without stopping. If you're newer to running, spend 4-6 weeks building this base first before starting week 1.

Popular Half Marathons in Australia & New Zealand

Planning your race gives training structure and motivation. Australia and New Zealand host excellent half marathons year-round:

Australia:

• HOKA Runaway Sydney Half Marathon (May 3, 2026) - Fast, flat course through the city, featuring Sydney Opera House and Harbour Bridge
• Brisbane Half Marathon (June 7, 2026) - Scenic riverside route starting in Brisbane City
• Gold Coast Half Marathon (July 4-5, 2026) - Part of ASICS Gold Coast Marathon, beachside running with typically good conditions
• Nike Half Marathon (October 11, 2026) - Part of the Melbourne Marathon Festival, finishes at the MCG

New Zealand:

• Wellington Round the Bays (February 15, 2026) - Harbour-side course with both 8.4km and 21km options
• Waterfront Half Marathon (April 12, 2026) - Auckland's scenic waterfront route
• Christchurch Marathon (April 12, 2026) - Multiple distances including half marathon
• Queenstown Marathon (November 14, 2026) - Stunning lakeside and alpine scenery, one of the world's most scenic courses
• Auckland Marathon (November 1, 2026) - NZ's most iconic running event, 35 years running

Most runners need 12 weeks minimum preparation. If targeting the Wellington Round the Bays in mid-February, start training in late November. For spring events like Queenstown's November race, begin in early August.

Race selection tips:

• Choose a date 12-16 weeks away (allows training + taper)
• Consider course profile (flat coastal vs hilly/alpine) when setting goals
• Check average weather conditions—NZ's South Island events can be cooler than Australian races
• Register early—popular events like Melbourne's half use a ballot system and sell out quickly

Understanding the 12-Week Structure

The plan follows a classic periodization model: build aerobic base (weeks 1-4), add speed work (weeks 5-8), peak volume (weeks 9-10), then taper (weeks 11-12).

Weekly rhythm:

• Long run (Saturday or Sunday): Builds endurance, increases weekly by 1-2km
• Easy runs (Tuesday, Thursday): Aerobic development at conversational pace
• Speed session (Wednesday, from week 5): Intervals or tempo to improve lactate threshold
• Rest or cross-training (Monday, Friday): Recovery days, optional low-impact activity

Week-to-week volume increases by roughly 10%, with a recovery week every 3-4 weeks dropping volume by 20-30%. This prevents overtraining while allowing adaptation.

Weeks 1-4: Building Your Base

The first month establishes aerobic fitness and running consistency. All runs should feel comfortable—you should be able to hold a conversation throughout.

Pace guidance: Easy runs should be 60-90 seconds per km slower than your goal race pace. If you're targeting a 2-hour half (5:41/km pace), your easy runs should be around 7:00-7:30/km.

Focus points:

• Establish a consistent routine, same days each week
• Practice fueling and hydration strategies on long runs
• Pay attention to any recurring niggles, address them early

Weeks 5-8: Adding Speed

From week 5, Wednesday becomes a quality session. This develops speed and running economy without the injury risk of higher mileage.

Speed session types:

• Intervals (400m repeats): Run at your current 5K race pace with equal recovery time. Builds VO2 max.
• Tempo runs: Sustained effort at your target half marathon pace. Improves lactate threshold.

Always include a 10-minute easy warm-up and 10-minute cool-down for speed sessions.

Gear Testing Starts Now

From week 5 onwards, use your long runs to test race-day gear. Never wear anything new on race day.

Test these items:

• Running shoes (should have 80-120km in them by race day, not brand new)
• Shorts or tights (check for chafing at 15km+)
• Top and sports bra (moisture-wicking fabrics only)
• Socks (seamless options reduce blister risk)
• Running sunglasses - Critical for Australian and New Zealand conditions

For eyewear, choose something that performs across changing conditions. Weather forecasts 2 weeks out are unreliable, and morning races can shift from overcast starts to full sun by the finish. Infinity sunglasses adapt to variable light conditions, so you're covered whether it's a bright Gold Coast morning or a cloudy Melbourne start.

Test your complete race outfit on at least 2-3 long runs during weeks 6-10. If anything causes discomfort at 15km, it'll be worse at 21km.

Weeks 9-10: Peak Volume

These two weeks hit your highest mileage. The long run reaches 18-20km, roughly 90-95% of race distance. Running the full distance in training isn't necessary and adds unnecessary fatigue.

Long run pacing: Run the first half at easy pace, final 5-6km at goal race pace. This teaches your body to run fast when tired (negative splitting).

Nutrition practice: Use these long runs to test race-day fueling. Most runners need 30-60g carbohydrate per hour after the first 60 minutes. Try gels, chews, or sports drink at 40, 60, and 80 minutes.

Weeks 11-12: Taper and Race Week

The taper reduces volume while maintaining intensity, allowing your body to recover and supercompensate. Many runners feel sluggish during the taper—this is normal.

Taper mistakes to avoid:

• Don't try anything new (shoes, socks, nutrition, eyewear) in the final two weeks
• Resist the urge to "bank" extra miles—you won't gain fitness now
• Maintain one short speed session to keep legs sharp

Race week checklist:

• Confirm your tested race outfit is clean and ready (shoes, shorts, top, socks, sunglasses)
• If racing in Infinity sunglasses, wear them on your Tuesday shakeout run to confirm fit one final time
• Lay out all gear the night before, including bib number, timing chip, fuel
• Eat normally until Thursday, then increase carbohydrate portions Friday and Saturday
• Hydrate consistently throughout the week

Race Day Strategy

Start conservatively. The single biggest mistake in half marathons is going out too fast in the excitement of the event.

Pre-race preparation:
Arrive 60-90 minutes early. Use the time to collect your bib, check bag drop, warm up (10 minutes easy jogging), and visit the porta-loos. Wear your tested gear—the outfit you've run 15-18km in during training without issues.

Pacing approach:

• First 5km: 5-10 seconds per km SLOWER than goal pace. Let the excitement settle.
• Middle 10km: Settle into goal pace, focus on rhythm and form.
• Final 6km: If feeling strong, gradually increase effort (negative split strategy).

Trans-Tasman conditions: Morning races in both Australia and New Zealand often start cool but can warm significantly by mid-race. Coastal Australian events (Sydney, Gold Coast, Brisbane) typically face stronger UV exposure, while New Zealand's South Island races (Christchurch, Queenstown) can be cooler with more variable cloud cover. Regardless of location, take fluids at every station (even just a sip) to prevent dehydration. UV protection matters across both countries—quality running sunglasses like the Infinity range reduce eye strain and adapt to changing light conditions, helping you maintain focus whether you're running under Wellington's changeable skies or Gold Coast's bright sun.

Use the first 2km to find your rhythm. Let faster runners go. You'll likely pass many of them after 15km when poor pacing catches up to them.

FAQ

Q: What if I miss a week due to illness or injury?
If you miss 1-2 days, resume where you left off. If you miss a full week, repeat the previous week's schedule before continuing. Don't try to "make up" missed mileage—this leads to injury.

Q: Can I run more than 4 days per week?
You can add a short 20-30 minute easy run on Friday, but don't exceed 5 running days. Rest days are when adaptation happens. More isn't always better.

Q: Should I do strength training during this plan?
Yes. 2 sessions per week of lower body and core work (squats, lunges, planks, single-leg deadlifts) improve running economy and injury resistance. Schedule these after easy runs, not before hard sessions.

Q: What pace should my easy runs be?
Easy runs should feel comfortable enough to hold a full conversation. Typically 60-90 seconds per km slower than goal race pace. If you're breathing hard, you're going too fast.

Q: When should I do my long run, Saturday or Sunday?
Whichever allows more recovery time before your next quality session (Wednesday). Most runners prefer Saturday, giving Sunday as full rest and Monday as optional cross-training before Tuesday's run.

Q: What should I eat before the race?
Eat a familiar breakfast 2-3 hours before the race: 80-100g carbohydrate (2 pieces of toast with honey, or porridge with banana). Avoid high-fiber foods that morning. Test this breakfast on your long runs first.