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

So you’ve signed up for a half marathon and are all excited but may be wondering how to run a half marathon. Whether this is your first half marathon or you’ve run many, there are some basic steps you should take to prepare for 13.1 miles of running. From finding a training plan to getting the right running fuel for the race, this is your complete guide to training and preparing for a half marathon.

12-Week Half Marathon Training Plan with SPEED WORKOUTS

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Half Marathon Overview

If you’re a beginning runner and this is your first half marathon, you may be wondering what exactly to expect. A half marathon is a long-distance race of 13.1 miles (21 kilometers) that can be run on a road or trail. The race is exactly one-half the distance of a marathon, hence the name. In contrast with shorter races of up to 10K (6.2 miles), in a half marathon, you will need running fuel to keep your energy reserves up as you conquer the course.

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How to Run a Half Marathon

If you are ready to get started with training and how to run a half marathon, here is everything you need, including tips for finding the right running shoes, the best fuel for your long runs, and how to gradually build your endurance.

Put Your Best Foot Forward

The most important tool you’ll need for half marathon training is good running shoes. The best way to get fitted is to go to your local running store and do a test in the shoes to get feedback on your running gait and the best shoes for your training habits. You will want enough support for long runs up to 13 miles as you train for your race. Check out our guide to finding the best running shoes for more running shoe tips.

If you already have running shoes, it’s important to change them when they get worn. A lot of runners I coach have worn-out shoes, which often cause injuries. In general, you should change your running shoes every 300 to 500 miles. Check out our guide on when to change your running shoes for more specifics on when to retire your old kicks.

8-Week Half Marathon Training Plan with SPEED WORKOUTS

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Choose a Training Plan

The next step in how to run a half marathon is to get a training plan. Your exact training plan will depend on your timeframe - how long you have till race day, as well as your current fitness level. If you’re a new runner, it will take you 12 to 16 weeks - 3 to 4 months - to train for a half marathon. This will give you enough time to build your fitness base, improve your endurance with long runs, and conquer 13.1 miles. For more experienced runners, it depends on how often you are currently running, but expect 8 to 12 weeks - 2 to 3 months - to train for a half marathon.

Check out our 12-Week Half Marathon Training Plan and 8-Week Half Marathon Training Plan for complete training programs with speed workouts. If you need a customized running plan, we also have a fully personalized Customized Running Training Plan available. If you choose this option, it includes a thorough assessment that will help me to create the best half marathon plan for your current fitness level and race goals.

A training plan is the map that will get you to the finish line of your race. With longer races such as the half marathon, it’s important to build your endurance and mileage gradually and also do speed workouts if you’re an advanced runner with a time goal. You'll also need to take scheduled rest days to allow your body time to recover from training.

According to the Principle of Progression, as defined by the National Academy of Sports Medicine , you can increase your exercise duration by up to 10 percent each week to allow for a gradual adaptation to training while minimizing your risk of injury. This is just one of the training principles that go into creating a half-marathon training plan that improves your fitness level while keeping your risk of injury low.

Get the Right Gear

The next step to prepare for your half marathon training is to get the right gear. You won’t need a lot of equipment - just your running shoes and some moisture-wicking running clothing. It’s best to choose synthetic, moisture-wicking clothes for training to minimize chafing and keep you comfortable on the run. Consider the weather for your training runs and wear moisture-wicking layers if it’s cool so you can always remove layers if you get too hot. Check out our tips for running in the cold and tips for the heat for more help with running in different climates.

Schedule Your Workouts

Once you have your training plan, schedule your running workouts. This will help you stay on track and stick to your workouts and minimize your risk of “running out of time” to go for a run. Use a calendar and sync it to your phone so you can get reminders of when you need to go for a run.

In general, I advise people to run in the mornings when possible as you’ll be less likely to get “too tired” or “too busy” than later in the day. Also, if the weather doesn’t cooperate or something comes up in the morning, you may still be able to squeeze in a morning run later in the day. Of course, everyone has different schedules so find the time that works best for you.

Track Your Progress

When you’re learning how to run a half marathon, tracking your progress is key. You can use a fitness tracker (I love my Garmin running watch) or a running app (check out our list of the 15 best free running apps) to keep track of your miles and paces. For beginning runners, I recommend focusing on endurance and distance and don’t worry about speed for your race. Your goal will be to complete the half marathon. For more advanced runners, you may want to track your pace and a running watch or app will be very helpful for that as well.

Build Your Endurance Gradually

One of the most important elements of learning how to run a half marathon is building your endurance by increasing your weekly mileage gradually. The best way to improve your endurance is to do a long run once a week. Your long run is the framework for your whole training plan and is the most important run when training for any long-distance race.

Add distance to your long runs gradually, following the principle of progressive overload and only adding 10 percent or less to your long run each week. So if you run 10 miles for your long run, for instance, you can add one mile, to run 11 miles for your long run the next week.

Easy runs will also help improve your fitness level and stamina and will be the backbone of your half marathon training program. For these base runs, go at your natural, relaxed pace, one at which you could keep up a conversation.

Use Running Fuel

When you’re running long distances for over an hour, it’s important to have some running fuel. This can be in the form of energy gel, energy chews, or real food like chocolate-covered almonds or part of a peanut butter sandwich.

Try consuming some fuel before the start of your run and then every 45 minutes to an hour throughout your long runs. It’s important to find the fuel that works best for you during training so you’re ready on race day (don’t try a new running fuel for your race).

Hydration

Staying hydrated is also crucial for performing well in your half marathon race and training. Make sure you stay hydrated by bringing a water bottle with you on runs, especially runs that are in heat and humidity and long runs. A good rule of thumb is to average at least a sip of water every mile that you run.

Nutrition

Eating a nutrient-rich diet will help you run your best. Opt for complex carbohydrates like whole grain breads and pastas, oats, and sweet potatoes. Protein is also essential for your body's muscle recovery so make sure you include lean proteins in your diet like lentils, beans, tofu, eggs, nuts, or lean meats. Also eat a variety of fresh fruits and vegetables. Bananas are a runner's best friend as they have potassium, an electrolyte that can help prevent muscle cramps.

Adding Speed Work to Your Half Marathon Training

If you want to learn how to run a half marathon in a fast time, you will need to do some speed workouts. If you already have a running base - which means you’ve been running at least four times a week for two months, then you can begin doing speed workouts. I recommend interval training - which involves periods of fast running mixed in with recovery jogs and tempo runs.

Another great workout for half marathon speed training is the tempo run. Tempo runs are steady-state runs at a challenging but sustainable pace that you could maintain for up to an hour. Your 10K race pace is a good guideline for your tempo run pace.

If you want to get faster and need specific speed workouts, check out our 10 Best Speed Workouts for Runners.

Strength Training

Strength training helps prevent running injuries and can make you a faster runner. Add two to three strength workouts a week to your half marathon training schedule for the best results. You can do bodyweight exercises like push-ups, planks, and squats. Or, add dumbbells for more intensity.

Cross Training

Cross training exercises help you maintain your fitness level while giving your body a break from the repetitive movement of running. I recommend cross training at least once a week for an active recovery day. You may want to do yoga, pilates, cycling, swimming, or walking for your cross training.

Happy Running!

Running is a great way to celebrate your health and being alive, and running a half marathon is an unforgettable experience. Enjoy your race - happy running to you!😊

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.

How to Run a Half Marathon: Tips from a Run Coach