By Marnie Kunz,
NASM-certified trainer, USATF- & RRCA-certified running coach

If you’re looking for tips on half marathon training for beginners, I got you covered. As a running coach and longtime runner, I have coached many runners for half marathons and it’s personally one of my favorite race distances. In fact, I started my coaching career as a coach for the Crohn’s & Colitis Foundation’s Team Challenge training for the Las Vegas Rock ‘n’ Roll Half Marathon. It was such an inspiring experience, I have been coaching ever since.

But before I get off track reminiscing, let’s get down to the basics. If you’re signed up for your first half marathon or you’d like to begin training for one, this guide to half marathon training for beginners will cover everything you need to know to get started. From what shoes to wear to how much you need to run, there are many questions that come up when training for a half marathon. Well, I’ve got answers and if you have more questions, check out my article How to Train for a Half Marathon for more about half marathon training.

How Far Is a Half Marathon?

If you’re wondering how many miles is a half marathon, the answer is 13.1 miles or about 21 kilometers. A half marathon is literally half of a marathon, which is 26.2 miles. It may sound daunting, but with the right training plan, you will be able to run a half marathon by building your endurance gradually.

How Long to Train for a Half Marathon

How long you need to train for a half marathon depends on your current running level. If you are a beginning runner and just starting to run, it will take you longer to train for a half marathon than someone who is currently running 5K or 10K races. For first-time runners, I recommend giving yourself 3 to 4 months to train. If you are currently able to run 5K or 3.1 miles and you run regularly, you will need 2 to 3 months to train for a half marathon. For runners who are already running 10K or 6.2 miles, give yourself 6 to 8 weeks to train for a half marathon.

Half Marathon Training for Beginners - Getting Started

Before you get started with your half marathon training for beginners program, you’ll need a few things. Here are the basics to take care of before starting your half marathon training plan:

Running shoes
Moisture-wicking running clothes
Half marathon training plan

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For running shoes, it’s best to get fitted at a running store if you have no idea which shoes to get. Your local running store can do a treadmill test and analyze your gait and recommend the best shoes based on your gait and running needs. Also, consider what surface you’ll be running on and how many miles you’ll be logging. You will want shoes designed primarily for the terrain you’re running on - whether it’s sidewalks and asphalt or trails. Trail running shoes have more traction on the bottom and are designed for uneven terrain.

Related Post: How to Find the Best Running Shoes

When you run, you’ll also want to wear moisture-wicking running clothes. Moisture-wicking running clothes are made from mostly synthetic materials and will say things like Dry-Fit and moisture-wicking on the tags or in the product descriptions. Moisture-wicking running clothes help you stay cool in hot weather and warm in the cold, as water will be wicked away from your body. You can get running clothes online or in discount and sports stores. I even get running underwear for moisture-wicking underwear, which goes a long way toward staying comfortable on the run, especially for long runs leading up to your half marathon.

Half Marathon Training Plans

For half marathon training for beginners, I highly recommend a training plan. A half marathon training plan will give you the blueprint you need to get to the finish line in one piece. Your half marathon training plan will help you build your fitness base and then add miles each week to build your endurance. Your weekly long run will be your most important workout.

A long run is generally 20 to 30 percent of your weekly miles and is a slow-paced, endurance-building run. When you’re training, you can add no more than 10 percent more miles to your long runs each week. So if you run 10 miles for a long run, you can add 10 percent, or 1 mile, to your long run to do 11 miles the next week.

Check out my sample first-month training plan for beginning half marathoners to help get started, pictured. For completely personalized programs that will help you crush your running goals, head to the Runstreet Training Center.

How Fast to Run When Half Marathon Training

If you’re a beginner, you will want to focus on running at a conversational pace, in which you could talk as you run. The National Academy of Sports Medicine recommends that beginners run at an estimated maximal heart rate (HRmax) of 65 to 75% or 12 to 13 on the Rating of Perceived Exertion Scale (RPE) 6-20 scale. You should aim to run at a pace where you can comfortably talk. When you’re half marathon training for beginners, you don’t need to worry about speed as your main objective is building endurance and finishing your race.

Related Post: RPE Scale Explained

Half Marathon Training FAQs

How many miles is a half marathon? A half marathon is 13.1 miles or 21 kilometers.
How long does it take to train for a half marathon? It takes 3 to 4 months for beginners to train for a half marathon.
How far do I need to run before my half-marathon race? 12 miles is a good benchmark distance. If you can steadily run 12 miles, you will be able to complete a half marathon.
How fast should I run for a half marathon? If you’re a beginner, focus on maintaining your steady training pace for a half marathon. If you are advanced or working on your race time, check out our running pace chart for specific mile paces you can aim for in your race.
Do I need to rest after a half marathon? For how long? Yes! The amount of rest you need depends on your condition and how you feel after the race. In general, I recommend resting for half the amount of miles as your race. So for a half marathon, which is 13.1 miles, rest 6 or 7 days after your race. You can do low-impact exercises like walking and stretching for active recovery.

I hope this guide helps you in your half marathon training. If you need a training plan, check out the Runstreet Shop. Happy running to you, and have a great race!

Get more training and fitness tips by following and tagging @Runstreet on Instagram to share your workouts so I can cheer you on.😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach and the creator of Runstreet. Her mission is to help people improve their quality of life through factual, empowering fitness and health training and resources. She is a Brooklyn resident, Akita mom🐕, and writer.

Guide to Half Marathon Training for Beginners