How to Train for a Half Marathon
Photos by Marques Jackson Photography.
By Marnie Kunz
Certified trainer and run coach
Learn how to train for a half marathon and you’ll be toeing the start line in no time. As a running coach, I have trained many people for half marathons, including my first training group, which was beginning runners training for the Vegas Half Marathon. I can help you get to the finish line withmy best training tips based on the people I’ve trained as well as my own experience running half marathons.
Related Post: All Your Half Marathon Questions Answered
I enjoyed running the Paris Half Marathon.
What I love about half marathons is they are challenging and require you to step up your endurance and fitness game without the intense hours and toll on your body that marathons can take. If you’re training solo, a half marathon can be the perfect running distance to keep you motivated without getting overwhelmed. 5K? Been there, done that, and got too many shirts. Half marathon? Bragging rights and a sense of accomplishment. And maybe a dope medal or raising funds for your favorite charity.
What Is A Half Marathon?
First off, if you’re new to running, you may be wondering exactly how far is a half marathon. A half marathon is 13.1 miles, about 21 kilometers. This is equal to exactly half of a full marathon, which is 26.2 miles or 42 kilometers. The half marathon is an endurance race and is a great test of stamina and mental toughness without requiring the long recovery time of a marathon.
Half Marathon Gear - What You Need to Get Started
You'll need the right gear to train for a half marathon. Luckily, you don't need a lot - just comfortable running shoes and some moisture-wicking clothing. Here's the rundown on what you need:
Running shoes that fit well and are not worn. Change your running shoes every 300 to 500 miles, when they start to feel flat and worn on the bottom. This will help prevent injuries and keep you running strong.
Moisture-wicking running clothes to keep you comfortable on the run.
Long run accessories such as a running backpack, belt, or hydration vest will give you a place to stash your running fuel. Some gear comes with a water bottle or bladder or you can use a handheld water bottle.
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Training for a half marathon takes some planning.
Best Half Marathon Training Principles
If you want to know how to train for a half marathon, there are a few general training principles to follow. First is to build miles and intensity gradually. If you are just starting out running, you should run for at least 5 to 6 weeks of base runs before you start doing any speed workouts. This allows you to build your fitness base so you’re prepared for the intensity of speed workouts. Follow a training plan that increases your weekly mileage slowly to minimize your risk of injuries while pushing you to build endurance.
When you add miles to your program, make sure it is gradual. You don’t want to add more than 10 percent more miles to your training program from the week before, according to the National Academy of Sports Medicine. So if you run 20 miles in a week, you can add up to 10 percent - or 2 miles - to run 22 miles the next week. Use this principle for your long runs as well, adding only 10 percent more to your long runs each week as you build endurance.
How to Train for a Half Marathon
Here’s how to train for a half marathon:
1. Pick a race date.
Find a half marathon date that fits your schedule. Take your current fitness level into account, and allow at least 12 weeks to train if you’re currently running less than 10 miles a week or if this will be your first half marathon. If you’ve been running regularly and are up to at least 6 miles for your longer runs, you’ll want at least 8 weeks to train for a half marathon. Setting a realistic race date will help you create a half marathon training schedule that you can tackle.
2. Get a training plan.
You can create find a half marathon training plan, or hire a coach to make you a customized training plan. The important thing is to get a plan that fits your current fitness level, your race timeline, and your availability for workouts. Your half marathon training program should suit your fitness goals and abilities. For new runners, you won't need speed work in your plan, but for more experienced runners, you'll want to have easy runs, and speed sessions like intervals, tempo runs, and fartlek workouts.
Related Post: Best Half Marathon Workouts to Get Faster
3. Schedule your long runs.
Long runs are the core of any half marathon training problem so planning when to do them is key. Most people pick a weekend day like Saturdays or Sundays to do their long runs, but any day that you’re off work and have a few hours will be fine. Try to do your long run on the same day each week for consistency and to allow yourself enough recovery time.
For first-time half marathoners, when you start your program, your long run may be only a few miles. But by the end of your training, you’ll need a few hours to complete your 10- or 12-mile long runs. Keep this in mind and pick a day that you have plenty of downtime for your weekly long run.
4. Take rest days.
Rest days are vital to allow your body to rebuild and recover from long runs and hard workouts. Make sure you always have a rest day or easy recovery day on the day after every long run. You never want to do two hard workouts (such as a long run and a speed workout) two days in a row.
5. Fuel up.
Stay hydrated by drinking plenty of water throughout your training days. You'll also need electrolytes to replenish lost sweat on long runs and hot and humid days. You can use a sports drink or electrolytes tablets for rehydrating on the run.
In addition, for your longer runs, you’ll need to take some sort of energy gel or fuel. I recommend my coaching clients take fuel on any runs over an hour or over 6 miles. There are lots of running fuel options to give you the electrolytes and calories you need to stay energized on your long run.
If you don’t know what fuels work best for you, try different ones in your training until you find one that is easy to digest and effective. Some people prefer real food — such as a banana or small peanut butter sandwich — and that’s an option you may want to try as well.
6. Plan your run routes.
Using a tool like MapmyRun, you can create or share running route maps and measure the distance you need to go for each of your training runs. Mapping out your routes is especially useful for longer runs as you get into double-digit miles. You can also plan out places to stop for water or fuel or make sure restrooms are on your route. Check out some of our travel running posts for route ideas in NYC, LA, Vegas, Paris, London, and more.
7. Share your progress.
What runner doesn’t love sharing their runs and getting cheered on? Whether you're a beginner runner or an elite athlete, getting support for your training is great motivation. Follow and tag @Runstreet on Instagram to get cheered on for your run posts, and to get inspired.
8. Cross-train.
Doing strength training and cross-training will help make you a stronger runner and prevent injuries. Build some cross-training into your training program by doing yoga, cycling, walking, or some other activity you enjoy at least once a week. This will give your body and mind a break from running while keeping your fitness level up.
For strength training, you can do bodywieght exercises like lunges, push-ups, squats, and planks for a full-body workout without haveing to go to the gym. Work with what you have and you can always add weights to your training session as your fitness level increases.
Related Post: Cross Training Guide for Runners
9. Taper.
As your big half marathon race day approaches, you will need to start tapering. In the two weeks leading up to race day, you’ll want to reduce your running mileage and only do medium or low-intensity runs. Check out our tapering guidelines for more tips on how to taper before your half marathon.
10. Mentally prepare.
You’ve probably heard the saying that running is 90 percent mental, and there’s a reason it’s so popular — it’s true. Racing requires a lot of mental discipline and confidence to make it through all the miles. A great way to prepare mentally for your race is to use mantras in your training. Repeat positive phrases to yourself as you run or when you hit challenges, such as saying “I am strong and I run long,” when you feel tired or are going up a hill. The more you use mantras, the more they will kick in and naturally help you in your running and half marathon.
11. Enjoy!
Have fun in your half marathon! Remember you are doing it for fun and fitness, so don’t forget to savor the moment and enjoy.
If you need a half marathon training program to help you run your dream race, visit the Runstreet Training Center.
Tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you!😊
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.
