By Marnie Kunz
NASM-certified trainer, USATF- RRCA-certified run coach

Running a half marathon distance is a challenging but inspiring experience. As a runner and coach, I have to say it’s one of my favorite race distances. A half marathon is 13.1 miles or 21.1 kilometers. After running many race distances - from the mile and 5K to the marathon and farther - the half marathon has become my favorite because it offers an achievable training goal that requires a balanced training approach, with long runs, speed work, and strength training. And while it requires some time and dedication, it isn’t as time-consuming or all-encompassing as training for a marathon. Also, the recovery time from running half marathons is quicker than for longer races. And there are so many awesome half marathon races to pick from, making it a great destination race if you love to travel. I have been lucky to run half marathons in Paris, Mexico, NYC, Vegas, and more. This guide will help you train smart and strategically so you can tackle a half marathon and make the most of the experience.

Why the Half Marathon Distance is a Great Goal

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12-Week Half Marathon Training Plan with SPEED WORKOUTS

Training for a half marathon offers many benefits, from a fitness and health perspective and from a coaching standpoint. Some of the health benefits of training for a half marathon distance race include:

Improved cardiovascular health
Increased endurance
Healthy weight management rewards, including calorie-burning and weight loss benefits
Mental health benefits, including more confidence, a sense of accomplishment, improved moods from running, and stress reduction
Social rewards as you gain a community of like-minded people training for half marathons and will be able to meet like-minded runners

From a coaching perspective, if you’re interested in running a marathon, training for a half marathon is the perfect stepping stone to help you build your endurance and begin your marathon training journey. Half marathon training will build your fitness level and endurance and improve your mental toughness, making you a stronger runner and athlete.

Training for the Half Marathon Distance: A Coach’s Perspective

Training for a half marathon distance requires dedication and discipline and it’s very rewarding. It offers a challenging distance - 13.1 miles or 21 km - that calls for a training plan and a well-balanced program.

Key Training Principles

Progressive overload is one of the key elements of a good half-marathon training plan. According to the National Academy of Sports Medicine, the principle of progressive overload states that increases in time, weight, or intensity should be kept within 10% or less each week to allow for a gradual adaptation while minimizing the risk of injury. This means you can gradually increase your running distance and intensity by adding up to 10 percent more miles to your weekly total each week as you train for a half marathon. This reduces your risk of injury while improving your fitness level and endurance.

Long runs are an essential part of half-marathon training. Doing a weekly long run builds your endurance so you have the stamina to run the full half marathon distance on race day. For long runs, go at a relaxed, easy pace.

Base runs will make up the majority of your training runs. These are relaxed pace, easy runs that you can do at a conversational pace. Base runs improve your cardiovascular fitness level and stamina.

Speed training is important if you are an intermediate or advanced runner and you have a race time goal. For beginning runners, finishing the race will be your main goal. To improve your half marathon pace, speed training workouts such as tempo runs and intervals will help you get faster for race day.

Cross training for runners means doing any exercises that are not running. Low-impact activities like walking, hiking, yoga, swimming, and cycling are excellent cross training workouts. Your half marathon training program should include at least one day a week of cross training to give your body a break from running while maintaining your fitness level.

Strength training can help improve your running form and efficiency, enabling you to run faster. Strength training also offers many health benefits, boosting your bone density and lean muscle tissue. Strength train at least twice a week as part of your balanced half marathon training plan. You can do bodyweight exercises to get started or weightlifting with dumbbells.

Rest and recovery are crucial to prevent injuries and burnout. Your training program should include at least one rest day a week. You can also take active rest days and do low-intensity movement such as restorative yoga or walking to boost your circulation and promote muscle recovery.

Nutrition and Hydration

Many runners I coach come to me wanting to lose weight and they’re not eating enough. You’ll need plenty of nutrients to fuel your body for training and running a half marathon distance. Eat enough complex carbohydrates, which give your body lasting energy for long runs. Protein is also crucial to help build and repair your muscles when you’re training. Opt for fresh, minimally processed foods as much as you can, eating plenty of fruits, vegetables, and whole grains.

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8-Week Half Marathon Training Plan with SPEED WORKOUTS

In addition to eating enough in daily life, you’ll also need fuel to bring on your long runs. For any runs over an hour, take running fuel. This can be in the form of running gels, chews, or gus. Follow the directions of the fuel you’re using. Most recommend having fuel about 45 minutes before running and every 45 minutes to an hour during your long runs and races. This helps give your body the carbs it needs to keep running as it depletes your body’s reserve stores.

Hydration is also important for long runs and any time you’re running in heat or humidity. Bring water with you on the run. You can add electrolytes to your water to replenish electrolytes that your body loses through sweat as you run.

Related: Running Hydration Guide

Injury Prevention

Running a half marathon distance puts stress on your body, and you can take steps to reduce your risk of injuries by taking regular rest days. Also, doing some dynamic stretches before your runs - especially speed workouts - will help your muscles warm up for running. When you’re training, listen to your body and if you feel lingering aches and pains, take an extra rest day or two.

Tapering will also give your body time to fully recover from training before your half marathon race. To taper, do your longest run about 2 weeks before race day and decrease your mileage in the two weeks leading up to the race.

Running in worn or poorly fitting running shoes is one of the most common causes of running injuries. Get fitted for shoes at your local running store and change your shoes every 300 to 500 miles, or when they start to feel flat and worn on your runs.

Half Marathon Training Plans for Different Levels

If you need a half marathon training plan, I got you covered. My training plans are designed for different fitness levels and timeframes, with a free sample beginner’s plan linked below, as well as customized training options. Note that most people need a minimum of 8 weeks to train for a half marathon, with many beginners requiring at least 10 weeks of training to fully prepare.

Customized Running Training Plan

Free Beginner’s Half Marathon Plan - 8 Weeks. Build up your weekly mileage gradually with this beginner’s training plan. If this is your first half marathon, our Customized Training plan is a better option as you will have more time to train and a personalized training schedule.
Customized Half Marathon Training Plan - 10 Weeks. Get a completely personalized half marathon training program designed by a certified running coach and personal trainer (me:). I’ll send you a detailed questionnaire and then create a training plan that meets you where you’re at with your fitness and prepares you for the best half marathon race.
Intermediate Half Marathon Training Plan with Speed Workouts - 8 Weeks. This plan is for runners who want to lower their finish times and PR in the half marathon with two months of training.
Intermediate Half Marathon Training Plan with Speed Workouts - 12 Weeks. Lower your half marathon time with this 3-month training program that includes speed workouts designed for half marathon runners.

If you're curious about race times and how you stack up against other half marathon participants, check out this running finish time calculator from RunRepeat and see how your time compares with the average finish time of other runners your age and gender.

Race Day Strategies for the Half Marathon Distance

Preparing for your race will help your half marathon experience go smoothly. The big rule I tell people is don’t try anything new on race day. Eat the foods you are used to eating before long runs, stick with the running fuel that works for you on long runs, and run in the shoes you train in for long runs. Also, lay out your clothes and prepare for the weather, with layers for the race if it’s cold or windy outside.

If you’re nervous about your race, prepare ahead of time by visualizing your race. Check out How to Visualize Your Best Race for a step-by-step guide to visualizing success.

On race day, start slow and focus on maintaining a consistent pace. It’s easy to get caught up in the excitement of racing and the crowds, but try to remain calm and focused and restrain yourself from going out too fast in the first mile. Study the race course ahead of time so you have a strategy for tackling hills.

When you’re running a half marathon distance, challenges can come up, from unexpected weather conditions to feeling fatigued. Practice using mantras when you’re training and you can use them in the race to help combat negative thoughts. Remind yourself of how hard you’ve worked in your training and that you are ready for this race. Use phrases like, “I am strong,” “I can do this,” or “One step at a time” to help you push forward in the race.

Beyond the Finish Line: What’s Next?

After your half marathon, take some time to recover and give your body and mind a rest from training. After your race, rehydrate, refuel with carbohydrates and protein, and do some stretching. Prioritize sleep and low-impact movements like walking or swimming to promote blood circulation and reduce muscle soreness. It’s a great time to get a massage or use a massage gun on yourself to promote muscle recovery.

Once you’ve had a few weeks to recover from your race, you can look back on your race and assess where you want to go with your running next. Do you want to conquer more half marathons or step things up and run a full marathon? Or do you want to pursue other activities or try shorter races? Consider your priorities and set a new running goal.

As with life, your running goals and needs will change over time, so be flexible and honest with yourself about what you want to get out of running, and you’ll be able to adapt and enjoy running for many years to come.

A Half Marathon to Remember

Running a half marathon distance is a rewarding experience and you’ll become a stronger person as you pursue your goal. Training for a half marathon requires some planning and dedication, and following a training plan is the best way to achieve your goal and minimize your risk of injuries. If you need a half marathon training plan, visit the Runstreet Training Center and I’ll be happy to help you.

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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Mastering the Half Marathon Distance - Inside Guide from a Run Coach