How to Train for Your First Half Marathon in Australia

A 12-Week Plan to Cross the Finish Line Strong

Thinking about signing up for your first half marathon? Whether you’re targeting a local event like the Gold Coast Half or Sydney’s City2Surf, this guide will get you race-ready.

Your 12-Week Half Marathon Training Plan

✅ Weeks 1-4: Build your base – Focus on easy-paced runs and gradually increase your mileage.
✅ Weeks 5-8: Speed & endurance – Add interval training and hill runs to build strength.
✅ Weeks 9-12: Taper & fine-tune – Reduce mileage but maintain intensity to avoid burnout.

Key Workouts:

• Long runs (progressing from 5km to 18km).
• Tempo runs (to improve speed and stamina).
• Hill sprints (to build leg power).

Best Aussie Races for First-Timers

🏅 Gold Coast Half Marathon (QLD) – Flat, fast, and scenic.
🏅 Sydney Half Marathon (NSW) – Iconic city landmarks and buzzing atmosphere.
🏅 Great Ocean Road Half Marathon (VIC) – One of the most stunning coastal courses in the world.

Fueling Your Run

• Hydration is key – Start hydrating days before race day.
• Carb up – Eat complex carbs like oats and brown rice in the lead-up to race day.
• Test your nutrition – Never try new gels or foods on race day!

Crossing that finish line is an unbeatable feeling—follow this plan, trust the process, and enjoy every step!