Perth Half Marathon Training Plan
So you’ve decided to run a half-marathon. Good. That combination of ambition and mild terror you’re feeling right now? That’s exactly right.
A Perth half-marathon training plan doesn’t need to be complicated — but it does need to be consistent. This 12-week schedule is built for beginners and recreational runners who can already jog 20–30 minutes without stopping and want to cross the 21.1km finish line feeling strong, not destroyed.
We’ve tailored it specifically for Perth conditions, including route suggestions, seasonal considerations for training for a half-marathon in WA winter, and how to work around the kind of weather that goes from 8°C to 28°C depending on the month.
Who This Plan Is For
This 12-week half-marathon schedule for Perth assumes:
- You can run 20–30 minutes continuously (3–4 times per week)
- You have no current injury stopping you from running
- You’re targeting an event 12 weeks from now (or planning ahead)
- You want to finish – not necessarily set a personal record
If you’re starting from zero, spend 4–6 weeks on a Couch to 5k style base first. No shame in that. The plan will be here when you’re ready.
The Core Principles of This Plan
Before we get into the schedule, here’s what the training is built around:
Run 4 days per week. This gives you enough volume without wrecking your body or your social life.
One long run per week. This is the non-negotiable. The long run is where your half-marathon gets built.
Easy runs are actually easy. Most beginners run too hard on easy days, which leaves them cooked for the sessions that matter. If you can hold a conversation, you’re at the right pace.
One slightly harder effort per week. Nothing extreme — just a tempo run or a few intervals to build your aerobic engine.
Rest and recovery are part of the plan. Three days off running per week. Use them.
Weeks 1–3: Building Your Base
You’re getting your body used to consistent running. Distances are modest. Focus on time on feet, not pace.
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Easy run — 30 min |
| Wednesday | Rest or cross-train (swim, cycle, walk) |
| Thursday | Easy run — 30 min |
| Friday | Rest |
| Saturday | Long run — 8km easy |
| Sunday | Rest or 20-min easy walk |
By the end of Week 3, your long run should feel manageable. If it doesn’t, repeat Week 2 before moving on.
Weeks 4–6: Building Distance
The long run grows. You’ll add a slightly more structured session mid-week.
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Easy run — 35–40 min |
| Wednesday | Rest or cross-train |
| Thursday | Tempo run — 25 min (warm up 10 min, 15 min at comfortably hard pace, cool down 10 min) |
| Friday | Rest |
| Saturday | Long run — Week 4: 10km / Week 5: 11km / Week 6: 13km |
| Sunday | Rest |
Perth route tip: The Swan River foreshore from Barrack Street Jetty toward Mounts Bay Road is a flat, shaded, km-marked route perfect for these long runs. Early morning in winter, you’ll have it nearly to yourself.
Weeks 7–9: Peak Training Block
This is where the real work happens. Long runs push into half-marathon territory.
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Easy run — 40–45 min |
| Wednesday | Intervals — 6 x 3 min hard / 2 min easy (with 10-min warm-up and cool-down) |
| Thursday | Easy run — 30 min recovery pace |
| Friday | Rest |
| Saturday | Long run — Week 7: 14km / Week 8: 16km / Week 9: 18km |
| Sunday | Rest |
Don’t skip the Thursday easy run. Running on slightly tired legs teaches your body to keep moving when things get uncomfortable — exactly what the final 5km of a half marathon feels like.
Perth route tip: For your 16–18km long runs, Bold Park trails offer a tougher, hillier option if your target race has elevation. Kings Park is another excellent choice — beautiful scenery, and you can extend the route along Mounts Bay Road or back through Subiaco if needed.
Week 10: The Final Long Run
This is your peak week. The longest run of the whole plan.
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Easy run — 40 min |
| Wednesday | Easy run — 30 min |
| Thursday | Rest |
| Friday | Easy run — 20 min shakeout |
| Saturday | Long run — 19–20km |
| Sunday | Rest |
You do not need to run 21.1km in training. You don’t. Trust the plan — the taper and race-day adrenaline will carry you the final kilometre.
Weeks 11–12: The Taper
You’ve done the work. Now you protect it.
Week 11
| Day | Session |
|---|---|
| Tuesday | Easy run — 35 min |
| Thursday | Tempo run — 20 min (10-min warm-up, 10-min tempo, 10-min cool-down) |
| Saturday | Long run — 14km easy |
Week 12 (Race Week)
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Easy run — 25 min |
| Wednesday | Rest |
| Thursday | Easy run — 20 min with 4 x 30-sec strides at the end |
| Friday | Rest |
| Saturday | Race day — 21.1km |
The taper will make you feel flat and sluggish. That’s normal. Your legs are storing energy. Don’t panic and don’t add extra runs to “stay sharp.”
Training for a Half Marathon in WA Winter
Perth winter (June–August) is genuinely great for running. Cool mornings, no humidity, clear skies. But there are a few things worth planning for.
Start times matter. Perth winter mornings can sit around 6–8°C at 6am. That’s actually ideal running weather for most people, but wear a light layer for the first kilometre until you warm up.
It gets dark earlier. If you’re running after work in July, you’re running in the dark. A decent running headtorch or hi-vis vest isn’t optional — it’s just sensible. Drivers near Scarborough, Northbridge, and Fremantle don’t always see you coming.
Rain happens. Perth gets most of its rain from May to August. A wet long run is character-building. Just make sure your shoes have dried out before the next session, and consider moisture-wicking socks – blisters from wet feet end training blocks fast.
Spring racing advantage. If you’re targeting a September or October event — like the HBF Run for a Reason or the Perth Running Festival — a June start to your training block puts you perfectly into peak season running weather.
What Half Marathons Can You Target in WA?
Perth has a solid racing calendar. Some events to put in your sights:
- HBF Run for a Reason — one of Perth’s biggest fun run events, includes a half-marathon distance
- Perth Running Festival — a popular choice for first-timers with a great atmosphere
- Rottnest Island Half Marathon — for those who want an experience, not just a race
- Busselton Half Marathon — flat, fast course, great for first-time PBs
Check our Perth Run Clubs Directory — many clubs have event-specific training groups that align with these race dates.
Gear You’ll Actually Need
You don’t need to spend a fortune. You do need the basics sorted before your long runs get serious.
Half Marathon Gear Checklist
| Item | Why It Matters |
|---|---|
| Running shoes (road or trail, depending on course) | Injury prevention, comfort over distance |
| Moisture-wicking socks | Blister prevention on long runs |
| GPS watch or running app | Tracking pace and distance accurately |
| Running vest or belt | Carrying water and gels from Week 7+ |
| Body Glide or anti-chafe balm | Trust us — 18km without it is memorable for the wrong reasons |
| Light jacket (winter training) | Warmth at the start, ties around your waist after 2km |
Browse our running shop for gear options across all of these categories.
Fuelling for Your Long Runs
You don’t need gels for runs under 60–75 minutes. Once your long runs push past 90 minutes — around Week 7 for most people — you’ll want to start practising your race-day nutrition.
General guidance:
- Take a gel or chew every 40–45 minutes from the 45-minute mark onward
- Practice this in training, not on race day
- Drink water at every aid station on race day — don’t be a hero
- Have a pre-run meal 90 minutes before: oats, banana, toast. Simple carbs, nothing new
Perth’s longer summer events can mean significant heat and sweat loss. Even in winter, hydration matters. Don’t finish your long run dehydrated and wonder why you feel terrible on Tuesday.
Running Clubs to Train With in Perth
Training alone is fine. Training with a group is better — especially when you’re staring down a 16km Saturday run and the bed is warm.
Perth has excellent running clubs suited to this exact training block. Groups that run easy long runs at a conversational pace, don’t judge you for being new, and often know the best flat routes near the river.
Check the full Perth Run Clubs Directory to find a club near your suburb. Joondalup, Fremantle, Subiaco, and the inner-city all have active groups with weekend long run meetups.
Common Mistakes to Avoid
Running your easy runs too fast. If you’re breathing hard, slow down. Seriously.
Skipping the long run. The long run is the whole plan. Everything else supports it.
Adding extra km during the taper. The work is done. More running in Week 12 won’t help. It will only increase injury risk.
Wearing new shoes on race day. Break them in during training. Your feet will thank you at kilometre 18.
Ignoring pain. Soreness is normal. Sharp, specific, persistent pain is not. Get it checked early.
One Last Thing
The half marathon is a genuinely satisfying distance. Long enough that finishing it means something, manageable enough that you don’t need to dedicate your entire life to training for it.
Twelve weeks from now, you could be crossing the finish line somewhere on the Swan River foreshore, in Fremantle, or at whatever WA event you’ve circled on the calendar.
Follow the plan. Run easy on easy days. Don’t skip the long run. The rest takes care of itself.
Good luck.
For more training guides and local running resources, visit our runners’ blog.