The Beginner’s 12 Week Treadmill Training Schedule For A Half Marathon

A half marathon is 13.1 miles. If running just one mile seems intimidating, tackling 12.1 more of them might feel impossible. Don’t worry! This 12-week treadmill training program for the half marathon will get you to the finish line. Whether you are new to running or have a few months of experience, this training plan is for you. You can do this 12-week training plan on or off the treadmill, but the workouts have been specifically designed for treadmills.

I ran my first half marathon back in 2011. I’m training for my second full marathon now, but I vividly remember my first attempts at running double-digit miles. The most I ran before my first half marathon was just 10 miles, and my weekly mileage peaked at around 30. Back then, I wondered if I was prepared for my first half marathon. When I finished the race, I was surprised that I beat my time goal, but I shouldn’t have been surprised. A 10-mile long run and 20 to 30 miles/week are enough to prepare for a half marathon, and that’s what we will work toward in this training plan.

This training plan has a 10-mile long run, so ensure your treadmill is powerful enough to handle the long haul.

What Do You Need to Start?

Running can be one of the most affordable or one of the most expensive sports. We will cover what you must have before starting your half marathon training. You’ll find tons of other running gear online or in your local running shop, but I recommend pacing yourself in acquiring extra training tools. Not all gadgets may fit your training style as you will learn over time. Since you are planning to do all or part of your training on a treadmill, check out our best treadmills if you don’t yet have your machine.

Two items are absolute essentials. You’ll need a good pair of running shoes. You also need to sign up for your half marathon. Signing up now makes it more likely that you will commit to training. Races also get more expensive the closer you get to race day. Alternatively, you can sign up for a virtual race or schedule a solo event 12 weeks from now. If you plan on tackling the 13.1 miles alone on your treadmill, share your goal with a friend or training group.

You will also need water, electrolytes, and nutrition to fuel your run. The longer your estimated half marathon time, the more nutrition you need to consume. Visit your local running store to find recommendations and try an assortment of running nutrition. You will want to use the same hydration and nutrition you plan to use on race day throughout your training. If you plan to use what the race offers, try to find what nutrition and hydration they will have at aid stations so you can use it during your training.

Comfortable running clothes are important. You want to invest in running clothes that make you feel good and perform well. It is easy to get hot inside, so dress accordingly and place a floor fan nearby. Don’t forget to account for the weather on race day.

Other basic equipment includes a running watch, treadmill mat, lubricant, and running socks.

Training Paces

Running training plans use a lot of different paces. Below are the running paces used in this training plan and their definitions. To calculate your training paces, consider signing up for a 5k to estimate your running ability.

• Walk or Recovery Pace (R): This pace is as easy as necessary. You don’t have to associate it with any set treadmill speed. Just slow down until you feel like you can recover, even if that speed is a slow walk.
  • 5k Estimated Time: No estimate. Go as slow as necessary.
• Easy Pace (E): This is the pace you feel you could sustain forever if necessary. It could be a brisk walk, a light jog, or an easy run. Keep your heart rate in Zone 2 (60 to 70% of your maximum heart rate) if possible. It’s okay to walk or alternate walking and running at an easy pace.
  • 5k Estimated Time: 5k pace + 2+ minutes/mile
• Half Marathon Pace (HM): This is your goal race pace or half marathon time predicted by a shorter race. It might feel very fast at first, but it should start to feel easier over the next 12 weeks.
  • 5k Estimated Time: 5k pace + 40 to 90 seconds/mile
• 5k or Tempo Pace (T): If your 5k time is slower than 30 minutes, use your 5k pace. If your run is faster than 30 minutes, add 20 to 40 seconds per mile to calculate your tempo pace.
  • 5k Estimated Time: 5k mile pace + 0 to 40 seconds/mile
• Sprint Pace (S): This is an intense pace you can only sustain for 30 seconds to 1 minute.
  • 5k Estimated Time: 30 to 60s/ mile faster than 5k pace

The Training Plan

This half marathon training plan includes two weekly workouts or quality run sessions. You can run these workouts any day, but I suggest spacing them at least two days apart. For example, consider running the “Fast Run” on Wednesday and the “Long Run” on Saturday. I recommend running at least 2 to 3 other days per week.

Fast Runs

These workouts are where you will build speed throughout the plan. You’ll find segments at Half Marathon pace, Tempo pace, and Sprint pace incorporated into these runs. You’ll also find Recovery pace segments. Add walk breaks when needed or slow down on Easy pace segments to run at Recovery pace or walk.

Long Run

Use these runs to practice your race strategy. If you plan to take walk breaks on race day, do so in your training. For example, if you plan to walk for 1 minute and run for 3 minutes, do this during your long run, too. If you are trying to eliminate walk breaks, gradually decrease the amount of walk breaks you take during long runs. Keep your long run slower than your target half marathon pace especially as the runs get longer. The race day adrenaline will help you run faster when you need to.

Easy Runs

Directions are only supplied for 2 days per week, so you might wonder what to do every other day. Ideally, you should be running 4 to 5 days per week; however, it is perfectly acceptable to start with the two workout sessions. Add an extra day every one or two weeks until you reach your desired number of days running per week. For the last week of training, rest an extra day.

I recommend running for 30 minutes at any Easy pace on two or three other days. If you run the Fast Run on Wednesday and the Long Run on Saturday, you might add your two 30-minute sessions on Tuesday and Friday.

Cross-Training

In addition to your easy run days, consider adding one or two 30-minute cross-training sessions. Use these sessions to build strength by weight lifting. You can add cardio sessions by cycling, swimming, using the elliptical, rowing, or any other cardio you might like. These sessions will help you build fitness while letting your legs recover from the impact of running. Consider low-impact activities for the best results.

What If You Have More or Less Than 12 Weeks?

You can repeat weeks if you have 1 to 5 more weeks than prescribed on this training plan. This will better prepare you for the harder training up ahead. Focus on reducing your walk breaks (if that is your goal) and building confidence as a runner. It may be hard to adequately prepare for the half marathon if you have fewer than 12 weeks. Plan to incorporate more walk breaks. Skip every other week until you are caught up to the training plan, but start on week one.

Special Considerations for Running on the Treadmill

The Horizon 7.8 AT has easy-to-use controls to make quick adjustments. Familiarize yourself with your treadmill before you get started.

• Prepare Workouts Beforehand. Many treadmills allow you to build custom workouts. Create a custom workout of each workout with your specific training paces. You won’t have to worry about pushing buttons during the workout, allowing you to train hands-free.
• Don’t Forget the Hills. If your goal half marathon course is hilly, incorporate similar inclines into your workouts. You can stick to 0 to 2% incline during your Fast Runs, but add steeper inclines (and declines if possible) to Long Runs and Easy Runs. Slow your pace as you go uphill if necessary. If you plan to walk the hills during your race, this is a good time to practice during your race.
• Consider Race Day Conditions. If the weather during your race will be significantly hotter or colder than your indoor training conditions, try to spend a few runs outdoors to acclimate. You don’t want the heat or cold to surprise you.
• Fuel and Hydrate. If you will carry your water, nutrition, or other belongings on race day, practice carrying them while running on the treadmill. It’s tempting to store your belongings on the treadmill console, but it is important to simulate race day conditions as closely as possible a few times during your training.

Frequently Asked Questions

Can I train on a treadmill for a half marathon?

Yes, you can train on a treadmill for a half marathon. There are a few limitations and additional considerations to training on a treadmill for a half marathon. Treadmill runners should practice carrying any water, nutrition, or other belongings that they plan to carry on race day.

Some treadmills may automatically shut off before you can finish your long run, so you have to restart the machine to continue. Treadmill runners will likely be less acclimated to race day weather, especially if it is particularly hot or cold. Finally, treadmill runners should add incline and decline if possible to simulate outdoor terrain.

What speed should you run a half marathon on a treadmill?

A half marathon takes advanced runners roughly 90 minutes or less to complete. These runners will run between 9 to 12 mph on a treadmill. The average runner takes 2 to 3 hours to complete a half marathon. Most runners will run between 4.5 to 7 mph to complete a half marathon on a treadmill.

What incline should I run on a treadmill to prepare for a half marathon?

Research your goal race and incorporate incline grades similar to those you will experience on the course. Many runners like to train at a 1% incline on a treadmill to make up for the treadmill’s cushioning and lack of wind resistance compared to training outdoors.

What not to do during half marathon training?

Don’t skip the taper! A taper is the easier training just before race day. It is important for recovery and preparing for race day. Don’t make the rookie mistake of skipping it. Half marathon runners should also plan to fuel and hydrate according to their expected finish time and practice doing so. Trust the process. Don’t try to run too much too soon. Ten miles is enough to prepare for a half marathon. Don’t be afraid to walk as needed.