Your first half marathon.
One clear plan.
Answer two quick questions. I’ll suggest a free plan or a first step.
It takes about a minute.
Advice from KaiRunner · Rayvik founder
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Other free plans
Hal Novice 1 is my starting point for a straightforward first-half plan. These options are here if you prefer guided runs or a different schedule.
Hal Higdon
Novice 1 · 3 running days + a day of running or cross-training
My first read for a simple first-half schedule.
Allow time for cross-training too. Hal assumes you can already run 3 miles, three or four times a week.
Official guide ↗ · Free PDF ↗Nike Run Club
Half-Marathon Training Plan · Choose 3, 4 or 5 runs
For guided-run options and more workout variety.
The PDF lists five runs; the official page lets you choose three, four or five. Read how to choose your sessions. Audio availability can vary by region.
Official guide ↗ · Free PDF ↗Marathon Handbook
16-Week Half Marathon · 4 running days + strength training
For a 16-week build when four running days fit your week.
Also allow for a 45–60 minute strength session. PDFs are free; the library may ask for a free account. The linked library reserves editable sheets for paid members.
Official guide ↗ · Free PDF ↗Prefer planned walk breaks?
I’d also read Jeff Galloway’s half-marathon guidance. His Run Walk Run method also appears in runDisney’s official training resources. The full 17-week finish schedule on Galloway’s site requires a free account. Check its starting requirement: a recent run/walk of at least 3 miles (about 5 km).
This is a separate route to explore, not a match based on the two questions above.
How I’d check a plan before starting
I’d open the first week, then look at a later busy week. A “beginner” label tells you less than the actual runs.
Hal Novice 1 assumes you can already run around three miles several times a week. Its Wednesday can be a run or cross-training; that activity still needs time. Later, the schedule includes a 10-mile (16 km) long run.
Allow the whole published block before your race. The two-question suggestion doesn’t check your race date or assess individual readiness. If the opening week is a big jump from your recent running, build that routine first.
A few quick answers
What’s the best half marathon training plan for beginners?
If you run about 5K at least three times most weeks, I’d start with Hal Higdon Novice 1. It has a free, printable 12-week schedule with one longer run each week. Check that its opening runs fit your recent training and that you have the full 12 weeks before your race.
Can I train with three running days a week?
Hal Novice 1 can use three running days when you take its Wednesday run-or-cross option as cross-training. Also allow time for easy activities such as walking or cycling on Wednesday and Saturday in most weeks. Read the full schedule and instructions before committing.
Can I start from no running?
The half-marathon plans here already ask for running in week one. I’d start with a foundation such as Couch to 5K, then choose a race block when its opening work fits. A nine-week foundation is not a nine-week half-marathon plan.
Where can I get a free half marathon training plan PDF?
The comparison above links official PDFs from Hal Higdon, Nike and Marathon Handbook. You don’t need to join Rayvik to use them. A free file doesn’t necessarily include the provider’s app or paid services.
Do I need to run all 13.1 miles in training?
Not every plan asks you to. The published schedules use different longest runs. Read the full build and its instructions before adding sessions yourself.
Can I use the free plan with Rayvik?
Yes. Import the plan you’ve chosen, then discuss adjustments using your recent training, recovery and available time. You can keep that plan as your starting point.
Sources & notes
Official pages and linked schedules checked October 31, 2026. Suggestions are my judgments about published workloads, running days and free access. I haven’t trained through every plan. This page is made by Rayvik; I’m its founder.
- Hal Novice 1 and printable schedule
- Nike’s half-marathon plan and 14-week PDF
- Marathon Handbook’s library and 16-week PDF
- Jeff Galloway’s public guidance and runDisney training resources
- NHS Couch to 5K
Galloway’s account-only schedule has not been opened for this comparison. Its 17-week length comes from the public official page. It is not offered as a direct PDF download here.
