Is 13 weeks enough to train for a half marathon?

Yes — 13 weeks is enough time to prepare for a half marathon if you can currently run 3–4 miles without stopping. This plan builds your long run from 5 miles to 12 miles over the training period. Runners with no running base should allow 20–22 weeks total.

How many miles per week for half marathon training?

This 13-week plan peaks at approximately 35–40 miles per week in Weeks 9–11 for intermediate runners. Beginner-pace runners following the same structure will typically peak at 28–32 miles per week. Consistency across the plan matters more than any single week's mileage.

What is a tempo run in half marathon training?

A tempo run is a sustained effort at a comfortably hard pace — typically 20–30 seconds per mile slower than your 5K race pace, or roughly your 10K race pace. In half marathon training, tempo runs build the lactate threshold fitness that lets you hold a steady race pace for all 13.1 miles.

What should my long run pace be for half marathon training?

Your long run pace should be 60–90 seconds per mile slower than your goal half marathon race pace. Long runs are about time on your feet and building aerobic endurance — running them too fast increases injury risk without adding training benefit.

How do I taper for a half marathon?

A half marathon taper lasts 2 weeks. In Week 12, reduce your long run to 7–8 miles and cut total mileage by 20–25%. In race week (Week 13), keep runs short (2–4 miles) and easy. Avoid the temptation to cram in extra mileage — the taper is when your body consolidates the fitness you built.

What is a 13-week half marathon training plan?

A 13-week half marathon training plan is a structured 13-week program that takes runners from a 5K base (3–4 miles) to race-ready for 13.1 miles. It typically includes 4–5 runs per week, with long runs, tempo workouts, easy runs, and built-in recovery weeks.

13-Week Half Marathon Training Plan

Thirteen weeks is the ideal timeframe to prepare for a half marathon if you can currently run 3–4 miles comfortably. This plan builds your mileage gradually, incorporates one quality workout per week, and peaks your long run at 12 miles — giving you the fitness and confidence to run all 13.1 miles on race day. The plan is designed with Florida runners in mind, acknowledging heat as a training variable that affects pacing and timing of workouts.

Prerequisites

Before starting this plan, you should be able to run 3–4 miles without stopping and have been running consistently for at least 4–6 weeks. If you are not there yet, complete an 8-week 5K training plan first. Your long run at the start of this plan should be 4–5 miles.

Plan Structure

Four to five runs per week, including:

Long run (Saturday): The cornerstone of half marathon training. Builds from 5 miles in Week 1 to 12 miles in Week 11.
Easy runs (Tuesday, Thursday, Sunday): Conversational pace. These build aerobic base and support recovery.
Tempo run (Wednesday): 20–40 minutes at a comfortably hard effort — roughly your half marathon goal pace or slightly faster. Builds race-specific fitness.
Cutback weeks (Weeks 4, 8, 12): Planned down weeks where long run distance drops 20–25% to allow recovery and adaptation.

13-Week Half Marathon Training Schedule

Week 1

Tue: 4 miles easy
Wed: 3 miles easy + 20-min tempo (goal half pace)
Thu: 3 miles easy
Sat: 5 miles long run
Sun: 2 miles easy or rest

Week 2

Tue: 4 miles easy
Wed: 4 miles with 25-min tempo
Thu: 3 miles easy
Sat: 6 miles long run
Sun: 2 miles easy

Week 3

Tue: 5 miles easy
Wed: 4 miles with 28-min tempo
Thu: 4 miles easy
Sat: 7 miles long run
Sun: 3 miles easy

Week 4 — Cutback Week

Tue: 4 miles easy
Wed: 3 miles easy
Thu: 3 miles easy
Sat: 5 miles long run
Sun: Rest

Week 5

Tue: 5 miles easy
Wed: 5 miles with 30-min tempo
Thu: 4 miles easy
Sat: 8 miles long run
Sun: 3 miles easy

Week 6

Tue: 5 miles easy
Wed: 5 miles with 32-min tempo
Thu: 4 miles easy
Sat: 9 miles long run
Sun: 3 miles easy

Week 7

Tue: 6 miles easy
Wed: 5 miles with 35-min tempo
Thu: 4 miles easy
Sat: 10 miles long run
Sun: 3 miles easy

Week 8 — Cutback Week

Tue: 4 miles easy
Wed: 3 miles easy
Thu: 3 miles easy
Sat: 7 miles long run
Sun: Rest

Week 9

Tue: 6 miles easy
Wed: 6 miles with 38-min tempo
Thu: 5 miles easy
Sat: 11 miles long run
Sun: 3 miles easy

Week 10

Tue: 6 miles easy
Wed: 6 miles with 40-min tempo
Thu: 5 miles easy
Sat: 11 miles long run
Sun: 3 miles easy

Week 11 — Peak Week

Tue: 6 miles easy
Wed: 5 miles with 35-min tempo
Thu: 4 miles easy
Sat: 12 miles long run
Sun: 3 miles easy

Week 12 — Cutback/Taper Week

Tue: 5 miles easy
Wed: 4 miles easy
Thu: 3 miles easy
Sat: 8 miles easy
Sun: Rest

Week 13 — Race Week

Mon: Rest
Tue: 4 miles easy
Wed: 3 miles easy with 4 × 30-second strides
Thu: 2 miles very easy
Fri–Sat: Rest
Race Day: Half Marathon!

Pace Guidelines

All easy runs should feel conversational — you should be able to speak in full sentences. Tempo runs are "comfortably hard," roughly 20–30 seconds per mile slower than your 5K race pace. Your long run pace should be 60–90 seconds per mile slower than your goal half marathon pace. For help finding your goal pace, see our half marathon pace chart.

Florida Half Marathons to Target

Florida offers some of the best half marathon racing in the Southeast, with a prime racing window from October through February. Use the Run Florida Run half marathon race calendar to find your target event. If you are in Central Florida, top options include the OUC Orlando Half Marathon in December, a fast, flat course with strong community support.