Your first half marathon in Bangkok: a 12-week training plan

A simple 12-week plan to go from running 5 km to finishing your first half marathon in Bangkok — adapted for the heat, with long-run routes, race-week tips and upcoming half marathons.

Updated · 7 min read

If you can run 5 km without stopping, you can finish a half marathon (21.1 km) in about three months. This plan uses four runs a week and builds slowly, which matters more in Bangkok's heat than anywhere else.

Before you start

  • You should be able to run about 30 minutes comfortably, three times a week.
  • Easy means easy. Most runs should be at a pace where you can talk in full sentences. In Bangkok that may be much slower than you expect — that's normal.
  • Run early or after sunset, and read our heat and haze guide.
  • If you have a medical condition or haven't exercised for a long time, check with a doctor first.

The weekly pattern

  • Tuesday — easy run (or join an evening club run).
  • Thursday — workout: intervals or a steady "tempo" run.
  • Friday — easy run.
  • Saturday or Sunday — long run, slowly. This is the key session.
  • Rest or cross-train on the other days. Two rest days a week is fine.

Weeks 1–4: build the base

  • Easy runs: 4–5 km.
  • Workout: 6 × 2 minutes a bit faster, with 2 minutes easy jogging between.
  • Long run: 6 km, 7 km, 8 km, then 6 km (an easier week).

Weeks 5–8: build the distance

  • Easy runs: 5–6 km.
  • Workout: 15–25 minutes at "comfortably hard" tempo pace, after a warm-up.
  • Long run: 10 km, 11 km, 13 km, then 10 km (an easier week).
  • Start practising drinking on the run and try energy gels or snacks on your long runs.

Weeks 9–12: peak and taper

  • Weeks 9–10: long runs of 15 km and 16–18 km — your longest. Keep them slow.
  • Week 11: cut back — long run of about 12 km, keep one short workout.
  • Week 12 (race week): two or three short easy runs, a few strides, lots of sleep. Race on the weekend.

Where to do your long runs

Lumpini and Benjakitti joined by the Green Mile give you a long, car-free route, and Rot Fai Park in Chatuchak is great for weekend long runs. See our guide to where to run in Bangkok. Long runs are much easier in company — training groups like Bangkok Runners and Seuxphen Running Team welcome newer runners.

Race week in Bangkok

  • Most Bangkok half marathons start between 3 and 5 AM. Go to bed early for a few nights before, and plan a taxi to the start.
  • Collect your bib at the expo and pin it on the night before.
  • Eat a familiar breakfast you've tested before long runs, about 2–3 hours before the start.
  • Start slower than you think. The last 5 km in the humidity is where the race really happens.

Pick your race