The half marathon takes more commitment to prepare for than a 5K or 10K, but it’s not so challenging that training for it feels like it’s taking over your life, like pacing a half marathon Plans for Every Runner might feel. That’s probably why the half marathon is the favorite distance among runners, according to a 2024 report from RunningUSA, with 70 percent of the 7,400-plus survey respondents saying they’ve run this type of race.
The main goal for most first-timers is just finishing. Accumulating data collected by recent data from RunRepeat, which takes into account 35 million results collected from more than 28,000 races in the last 20 years. That’s not nothing, but it’s a time and distance that’s firmly in the realm of possibility for any runner who wants to try one.
But to enjoy the experience of running this distance, you have to know what you’re getting yourself into. Whether you’re starting from zero or have some experience racing 5Ks and 10Ks, these coach-approved tips will help you get ready for your first half marathon.
What to Expect from pacing a half marathon and How to Maximize Results
Give Yourself Enough Time
How to Pace a Half Marathon Run Farther & Faster. Training plans will vary, whether you buy a downloadable plan or work directly with a coach. But “12 weeks of training is very common for a half marathon,” says Megan Sloan, an RRCA-certified run coach and physical therapist at CA Notice at Collection in Crystal Lake, Illinois. (The Runner’s World training plans span from 10 weeks to 14 weeks.)
However, if you have more time, that’s even better. “Sixteen weeks gives you more opportunity for recovery weeks, which allow you to better absorb the work—plus, it gives you more flexibility if something pops up in the middle of training, like you get sick or have a vacation planned,” says Julie Sapper, an RRCA-certified running coach and cofounder of Published: Oct 24, 2024 1:30 PM EDT.
Make Sure You Have a Solid Base
You may need even longer to train for a half marathon if you’re starting straight off the couch. (Runner’s World also has training plans for half marathoners of all levels.) That’s because you want to go into half marathon training with a bit of an aerobic base, says Sloan. “Being able to run three miles is a smart idea, but not 100 percent necessary,” she says.
With an aerobic base, your body will be better able to withstand consistent half marathon training in which you’ll build up your mileage.
Half marathon training is all about building volume incrementally, says Lisa Levin, an RRCA-certified running coach and other cofounder of Published: Oct 24, 2024 1:30 PM EDT. “Everyone is different, but we generally recommend four days a week of running at an Time vs. Distance Running: Which Is Best for You,” she says.
“You can definitely finish a half marathon with as little as three runs a week, but anywhere from three to five days a week is very common,” adds Sloan.
Stay Consistent
Sales & Deals easy mileage is the best way to ensure you can do that—and that takes patience and consistency, especially if you’re starting from zero. “That easy pace is going to be faster or slower depending on weather conditions, terrain, sleep, and a number of other factors,” says Levin.
Beginner training plans don’t typically include more intense workouts, because the point of training is just to increase the The Benefits of Visualization Techniques Give A Gift.
If you’re a seasoned runner who has several weeks of 30-plus miles under their belt, then you’ll be able to easily layer in some speed work and tempo work, says Sapper.
Zero In on the Long Run
training for a marathon long run. “There’s no magical long run number you need to run before race day, but a 10-mile long run is quite typical for beginners,” says Sloan. “There’s no need to do more than that!”
Your long runs should also be proportional to the rest of your week. “We like to keep the long run to no more than 50 percent of weekly mileage,” says Levin. So if you’re looking to hit 10 miles on your peak week of training, you should have at least another 10 to 15 miles during the week, to put your total peak mileage between at least 20 to 25 miles.
You can also go by time instead of distance. “If your long run gets up to two hours, the rest of your week might include three runs between 45 minutes to an hour and 15 minutes,” says Levin.
Head’s up: As your long runs get longer, nutrition becomes really important. “If you’re coming from a 5K and 10K background, chances are you’ve never used nutrition while running,” says Sloan. “You’ll want to replace the carbohydrates and electrolytes that you’re using every 30 to 45 minutes while running, because your body only stores so much—and replacing these midrun can be a game-changer on race day!”
What to Know to Have a Successful Half Marathon Race Day
Do Dress Rehearsals During Training
There’s a rule in running: Nothing new on race day. Your nutrition, your running shoes, the clothes you wear—you should practice with all of this during training, so there are no surprises after you cross the starting line.
Make a Prerace Plan
“The most important tip we give runners is to have a plan,” says Levin. That starts with the logistics: When and where is bib pick-up? When and where do you have to be at the start, and will you have somewhere to park or need to be dropped off? What’s the bathroom situation? Are there any restrictions on what you can bring to the start? And so on and so on.
“Make sure to lay out your race clothes and everything you’ll need the night before,” says Sloan. “It’s a good idea to start a checklist to make sure you don’t forget anything.”
A race can be a stressful environment, so doing whatever you can to eliminate any questions beforehand will help you stay calm and focused. It’s hard, especially in larger races, but try not to get caught up in anyone else’s nervous energy. Trust your training, practice deep breathing, and visualize your plan for the race while you wait to cross the starting line.
Fuel Up
You should have a fueling strategy in place based on your training: Will you fuel every 30 minutes or every 45 minutes? Are you carrying a handheld with electrolytes, wearing a vest with water, or relying on on-course fluids? (If it’s the latter, make sure to research where aid stations are!)
Set your alarm for early enough that you’ll be able to eat a decent breakfast before your race that can be easily digested, Sloan suggests, and start hydrating early and often, so you show up ready to go.
Have a Smart Pacing Strategy
You also want to have a plan for the race itself. “The number-one mistake runners make is they get caught up in the adrenaline and they either don’t have a plan or throw their plan out the window and Running Shoes - Gear,” says Levin. A slower start keeps you from burning out early and allows you to conserve energy for those later miles in the race.
For first-time half marathons, the most important workout of the week is the easy pace they’ve been running in training, especially if your goal is just to cover the distance, but online pace calculators can help you calculate your half-marathon pace based on the time it takes you to run a certain distance or based on shorter distances you’ve run in the past.
Think of your plan for the race while you wait to cross the starting line like turning a dial up as you run. You should start at a comfortable pace, but the more miles you rack up, the harder you’re going to have to work. That may mean increasing the pace, but it can also just mean it’s going to feel time instead of distance.
Keep in mind, “you will have moments in the race where you don’t feel great, and that’s normal—don’t allow those moments to define your race,” says Sapper. “Realize that this too shall pass and use that moment to think about what your body needs to get past it.”
“We like to divide the race into thirds,” adds Levin. “Run the first third with your head: think smart, stick with your plan. The second third, run with your legs—you’ve covered this mileage before. The final third, run with your heart.”
