5Ks and marathons get a lot of attention in the running world. 5Ks are one of the most attainable races you can sign up for, making it a popular choice among both beginner and elite runners. More and more runners are also participating in marathons, taking on a unique and fulfilling distance challenge.
But if you’re looking for a sweet spot between these two popular distances, consider signing up for a half marathon. The half marathon is a perfect middle ground between these two races. You can challenge yourself and build your endurance and fitness, without the time commitment and injury risk that can come with high mileage marathon training.
As a challenging but attainable distance, it’s no surprise that more and more people are choosing to partake in half marathons. In fact, in recent years, half marathons have been one of the fastest growing distance events in terms of participation rate.
Sure, the half marathon may not be quite as time-consuming or rigorous as the full marathon. But that doesn’t mean you should go out and run one with no training. To run your best on race day, you should use a structured training plan that allows you to slowly build up weekly mileage while incorporating rest days, strength training, and cross training.
Whether you’re a beginner or have taken on half marathons before, the right training will help you make it to the finish line while staying injury-free. And as long-time runners and dedicated running shoe experts, our team at Marathon Sports has supported countless runners as they work through their training program and prepare for race day.
Throughout this guide to running a half marathon, we’ll highlight some key information about the half marathon distance, cover an example training plan, and offer up our best tips and tricks for a successful training block.
Half Marathons: A Quick Overview
At Marathon Sports, we’re big fans of the half marathon distance. These 13.1 mile – or 21.1 km – races bridge the gap between shorter, more manageable 5K runs and the more demanding marathons.
This middle ground makes the half marathon a great choice for both beginner runners and experienced athletes alike. You can truly tailor the experience to meet your needs and preferences. And whether the goal is to cross the finish line or reach a new PR, half marathons can be the perfect opportunity to challenge yourself and accomplish a milestone.
Half Marathons: What to Expect and Common Training Questions
Throughout this review, we’ll dive into some of the best training practices, as well as provide an example of one training plan that could work for you. But before you rush into a new training program, here are a few key factors that will play into your approach to half marathon training.
Training Plan Personalization
No two runners are exactly alike – which means that training plans shouldn’t be either. A training program that works for one athlete likely won’t be the ideal training plan for another.
There are a few main factors to keep in mind when putting a plan together, including:
- Current fitness level
- Previous running experience
- Half marathon goals
- Scheduling/amount of runs and rest days needed per week; and
- Number of weeks before race day
If you’ve never run a half marathon before and don’t have a goal time in mind, your training plan will look a lot different from an experienced half marathoner hoping to break their PR. We’ll offer one example of a beginner training plan in this guide, but make sure to adjust as needed to fit your schedule, and other key factors.
Length of Training
Wondering how long it takes to train for a half marathon? Like training plan specifics, the answer is largely dependent on your individual needs and goals.
Typically, you can train for a half marathon in about 10-16 weeks. Runners who train consistently and already have strong endurance will likely be on the lower end of training block length, while beginner runners may want to allow more time to slowly build up mileage with less injury risk.
Mileage Increase
As you embark on your training plan, you should try to follow the 10% rule. This rule dictates that you should increase your mileage by no more than 10% each week of training.
A gradual increase in mileage allows you to effectively and safely increase your distance and prepare yourself for a half marathon, without risking burnout or overuse injuries.
And while this 10% increase is a good rule of thumb, it isn’t a hard and fast rule. Use it as a guideline to your training plan, but allow for flexibility and listen to your body when it comes to increasing and decreasing your training intensity and mileage.
Types of Runs and Workouts
While training plans may differ, there are a few components you’ll likely come across in nearly any half marathon training program. These include:
- Long runs: A weekly run that gradually increases in distance leading up to race day
- Base miles: Easy runs throughout the week that make up the bulk of your training mileage
- Speed days: Faster, more challenging workouts where you push the pace, including tempo runs, intervals, or progression runs
- Strength training: Gym workouts or body weight exercises used to build muscle and prevent injuries
- Cross training: Swimming, cycling, rowing, or other low-impact cardio activities
- Rest days: Days completely off from running, crucial for recovery and injury prevention
The components of your training will look very different depending on your half marathon goal. For example, someone looking to run faster and achieve a certain time goal should incorporate more tempo runs and speed days, while beginner half marathon runners may want to focus on base miles and long runs to build a solid foundation.
Half Marathon Training: Finding a Plan for You
Once you have a half marathon on the schedule, the next step is to find a training plan that will meet your needs and help you accomplish your goals.
There are plenty of customizable half marathon training plans out there to choose from. Or, once you have a good grasp on the components of a half marathon training plan, you can create and personalize a plan to better suit your preferences and schedule.
Here’s an example of a 12-week novice training plan from running coach Hal Higdon:
This plan incorporates cross training, rest days, base miles, and a weekly long run to help beginners slowly build up mileage. And while this training plan can serve as a guideline, you can easily adjust the days or workouts for your individual goals.
Other Half Marathon Tips and Tricks
Finding the right training plan is a huge part of the battle when it comes to ensuring you stay healthy and have a successful half marathon training block. But there are several other tips to keep in mind as you embark on this running journey and prepare to tackle 13.1 miles.
Start Slow
While a half marathon is a big undertaking, it’s also a manageable distance event that runners of all experience levels can enjoy. But if you’re training for your first half marathon, the key is starting slow and listening to your body.
You won’t be able to run 13.1 miles overnight. Training plans help you slowly and safely build up fitness and reach peak endurance and performance on race day.
If you’re just starting out, don’t worry about pace or time. Simply hit the road or hop on a treadmill and run at an easy conversational pace. Work towards improving your base fitness, and the gradual increases in distance will start to come easier for you over time.
Find the Right Gear
Whether you’re training through freezing winter temperatures or brutal summer heat, the right gear is crucial. Before you start your training plan, make sure you have comfortable, moisture-wicking apparel and gear that will keep you comfortable and safe no matter the weather conditions.
And dressing for success doesn’t just apply to clothes. Swing by your nearest Marathon Sports for a customized shoe fitting to ensure your running shoes can comfortably carry you through all of your training miles.
Join Your Local Running Community
If you’re a first time half marathon runner, you’ll likely have lots of questions throughout the training process. One of the best ways to find answers and enjoy continuous support is through your local running community.
Group runs are a great way to stay motivated, push yourself, and meet people with similar goals. And if you’re running a local race, chances are there are plenty of people in nearby run groups participating in the same race. You’ll be surrounded by support and encouragement, from the training miles to race day and beyond.
Don’t Forget About Fuel and Nutrition
As you start getting up towards double digits on your long runs, you’ll want to start using fuel to maintain your energy and electrolyte level.
Before race day, try incorporating some energy gels, chews, or other sources of carbs and electrolytes into your long runs to see what works best for you.
And one of the most important nutrition rules? Don’t try anything new on race day. Make sure you practice your fueling strategy on long runs to avoid any stomach and digestion issues mid-race.
Don’t Be Afraid to Ask Questions and Seek More Advice
If you’re looking for more advice from runners who have been in your position before, our Marathon Sports team is always happy and excited to talk through your plan and make sure you have everything you need to succeed on race day.
Here’s a video of apparel buyer and training coach run Alex talking through some key Half Marathon training tips and tricks:
How to Train for your First Half Marathon
Final Thoughts: Running Your Best Half Marathon
For many runners, a half marathon is the ideal middle ground. It’s by no means an easy race, and taking on 13.1 miles requires discipline and perseverance. But at the same time, it’s a distance that anyone, including complete beginners, can successfully train and prepare for.
Finding a training plan that works for you is a key first step in preparing for race day. Once you have a half marathon on the calendar, it’s time to look for a plan that suits your schedule, experience level, and main objective.
In this guide, we highlighted just one example of a beginner training plan. But there are countless ways to adjust and adapt a training plan to meet your needs. Whether that’s adjusting the long run day to work around your schedule or incorporating more speed days to help you hit a new PR, you can customize any training program and make it your own.
And the good news is that you aren’t in this process alone. If there’s anything you need throughout training, or you have any questions on nutrition, gear, or anything else running related, the team at Marathon Sports is here to help.
We want you to stay healthy and feel your best, from all your training miles to the finish line on race day. So stop into your local store to say hi, talk half marathon training, and meet a community of runners and walkers excited to help you reach your fitness goals.
