The half marathon has become the most popular distance for both training and racing among runners around the world. Its draw lies in the balance it strikes between challenge and accessibility, making it a favorite for a wide range of athletes, from beginners to seasoned marathoners.

COROS offers various 12-week half-marathon training plans, but how do you determine which plan is right for you? Here's a guide to help you decide whether you should follow a beginner, intermediate, or advanced plan.

Why the Half Marathon?

A half marathon offers a balanced challenge: it's longer than a 10K but not as demanding as a full marathon. This distance is perfect for those looking to push their limits without the significant time commitment required for marathon training. Many runners target a half marathon as their first long-distance race or use it to determine if a full marathon might be their next goal.

Half marathon races are held all over the world, so runners can train for and participate in these events almost any time of the year. With so many options available, from road races to scenic trail runs, there's a perfect race for everyone. This variety means you can always find a race that matches your interests and keep training fun and engaging.

Choosing the Right Plan for You

Training plans for half marathons are typically structured around a 12-week period, regardless of a runner's experience level. While beginners might need the full 12 weeks to build their base fitness and get used to running longer distances, more experienced runners can use this period to fine-tune their performance.

For experienced runners, the 12 weeks might focus more on improving speed, endurance, and race strategy rather than just building basic fitness. This makes the 12-week plan adaptable and useful for runners of varying skill levels. But before selecting a training plan, it's important to think about the following questions:

1. Current Running Routine: How often do you run each week? What is your average weekly mileage?
2. Experience with Races: Have you run a race before? If so, what distances?
3. Injury History: Do you have any current or past injuries that could affect your training?
4. Goals: Are you aiming to complete the race, achieve a personal best, or place competitively?

Follow a structured workout directly on your COROS watch.

Training Plans

Beginner Plan

A beginner plan is perfect for those new to running or those who have never run a half marathon before. This plan typically includes:

• Training Load: 4-5 runs per week
• Mileage: Starts with lower mileage and gradually increases
• Intensity: strides, goal pace intervals, and longer aerobic runs

Who Should Choose This Plan?

• New runners with less than a year of running experience.
• Individuals who have taken a long break from running.
• Those who have never run a race longer than a 5K or 10K.

COROS Training Plans

12-Week Beginner Half-Marathon Training Plan- Pace

12-Week Beginner Half-Marathon Training Plan- Heart Rate

Example of a workout from the beginner plan.

Intermediate Plan

An intermediate plan is suited for runners who have some experience and are looking to improve their performance. This plan generally includes:

• Training Load: 4-5 runs per week
• Mileage: Moderate mileage with longer long runs and higher weekly totals than a beginner plan
• Intensity: Strides, tempo intervals, and longer aerobic runs

Who Should Choose This Plan?

• Runners with at least a year of consistent running experience
• Individuals who have completed a half marathon or other longer races
• Those looking to improve their half marathon time

COROS Training Plans

12-Week Intermediate Half-Marathon Training Plan- Pace

12-Week Intermediate Half-Marathon Training Plan- Heart Rate

Example of a workout from the intermediate plan.

Advanced Plan

An advanced plan is for seasoned runners aiming for a personal best or preparing for competitive racing. This plan typically includes:

• Training Load: 5-6 runs per week
• Mileage: High weekly mileage with goal pace long runs
• Intensity: Strides, tempo/threshold intervals, and longer aerobic runs at goal half marathon pace

Who Should Choose This Plan?

• Experienced runners with several half marathons or marathons under their belt
• Individuals with a strong running base and high weekly mileage
• Those aiming for a specific, challenging time goal

COROS Training Plans

12-Week Advanced Half-Marathon Training Plan- Pace

12-Week Advanced Half-Marathon Training Plan- Heart Rate

Example of a workout from the advanced plan.

COROS Education: Most runners will pace within their Aerobic Power zone for the half marathon distance. To ensure you are training in the right intensity zones, we encourage you to complete a Running Fitness Test at the beginning of your training cycle. This is a higher-intensity workout, so if you are newer to running, reach out to COROS Coaches for more guidance.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches that can guide you in your training and understanding your metrics, for free. Email them at coach@coros.com today and get the discussion going on how to best prepare for your half marathon!