How to prepare for your first half marathon in 12 weeks is a question many amateur runners ask themselves when dreaming of conquering the 21.097 km distance. This challenge requires not only physical endurance but also the right strategy, recovery, and mental attitude. Beginners often make mistakes such as increasing mileage too quickly or skipping rest days, which can lead to injuries. The right plan should combine long runs, strength training, speed workouts, and proper nutrition. Mental preparation is equally important to help maintain motivation throughout the three months of training. In this guide, the editorial team of G.business presents a complete plan from the first week of training to race day.
Planning your half marathon preparation
The foundation of success is a realistic training plan tailored to your current fitness level. If you currently run 5 km, you need to gradually increase your distance, avoiding a weekly mileage increase of more than 10%. Your plan should include three main types of workouts: long runs to build endurance, tempo runs to improve speed, and short intervals to boost cardiovascular capacity. Rest days are equally important, as this is when your muscles rebuild. It’s a good idea to take part in shorter races (5 km or 10 km) during your preparation to test your fitness under race conditions.
Basic 12-week training plan
| Week | Long run distance | Tempo run | Strength training | Total mileage |
|---|---|---|---|---|
| 1–4 | 8–12 km | 5–6 km | 1–2x | 20–28 km |
| 5–8 | 14–16 km | 6–8 km | 1–2x | 28–36 km |
| 9–10 | 18–20 km | 8–10 km | 1x | 34–42 km |
| 11 | 14 km | 5 km | 1x | 22–25 km |
| 12 | 8 km | light jog | 1x | 12–15 km |
Long runs should be done at a conversational pace, while strength training should focus on legs, core, and back muscles.
Running gear and clothing – what to buy before the race
Good equipment minimizes the risk of injury and increases running comfort. Shoes should be chosen according to the surface, your gait (pronation), and body weight. Clothing should be technical and moisture-wicking. Technical socks prevent blisters, and a GPS running watch helps track pace and distance. For cold weather, thermal underwear is ideal, while in hot weather a cap and sunglasses are recommended.
Essential gear and clothing:
- Running shoes (€70–€130)
- Technical running socks
- Running shirt and shorts or tights
- Windproof running jacket or sweatshirt
- Thermal underwear
- Cap or winter beanie
- Hydration belt or running vest
- GPS sports watch (€80 and up)
- Sunglasses with UV filter
Nutrition and hydration during preparation
A runner’s diet should provide enough energy for workouts and support recovery. Focus on complex carbohydrates (rice, whole grain bread, pasta), protein (dairy, eggs, legumes), and healthy fats (olive oil, nuts). Two to three hours before training, eat a light meal such as oatmeal with fruit. After running, your body needs quick carbohydrates and protein – for example, a banana and yogurt smoothie. During long runs (over 12 km), energy gels and isotonic drinks are useful. Avoid trying new foods right before race day.
Mental preparation and race day
Mental strength plays a huge role in your first half marathon. Practice visualizing the course, setting realistic goals, and controlling your breathing. On race day, arrive early to collect your bib and warm up without stress. Dress appropriately for the weather, but remember that your body will warm up during the race. Start slower than your target pace and speed up in the second half. After finishing, focus on rehydrating and having a light recovery meal.
Most popular half marathons in Germany 2025
| Event name | City | Date 2025 | Start location/address |
|---|---|---|---|
| Generali Berlin Half Marathon | Berlin | 6 April | Straße des 17. Juni, near Brandenburg Gate |
| Hamburg Half Marathon | Hamburg | 29 June | Karolinenstraße, Hamburg Messe |
| Köln Halbmarathon | Cologne | 5 October | Opladener Straße, Köln-Deutz |
| München Half Marathon | Munich | 12 October | Olympiapark, Coubertinplatz |
| Hannover Half Marathon | Hannover | 6 April | Friedrichswall, Rathaus |
| Frankfurt Half Marathon | Frankfurt | 16 March | Commerzbank-Arena, Mörfelder Landstraße |
Preparing for a half marathon in 12 weeks is ambitious but entirely achievable if you follow a structured plan and stay disciplined. The key is listening to your body, gradually increasing your mileage, and allowing time for recovery. Remember, every training session brings you closer to the moment when you cross the finish line with pride. The right gear, nutrition, and mental approach are as important as the kilometers you run. Selecting a race in Germany will let you enjoy the atmosphere and test yourself in professional conditions. Start your training today, and in three months you could be ready for your first half marathon – and an exciting new chapter in your running journey.
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