By Hoping to run your first half marathon but not sure how you’ll manage it? Put any concerns aside, as our 12-week half marathon training plan for beginners will help you to build up to the 13.1-mile distance comfortably and confidently, so you can perform your best on race day. Developed by Runner’s World experts, the plan will see you run three or four day a week and is ideal for those who can already complete a long run of six miles or more.
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The half marathon is a fantastic distance – long enough to be a true challenge, but not so far as to knock you for six in the same way that the marathon distance can.
That said, if you want to complete all 13.1-miles – or 21km – of a half marathon, you’ll need to be serious about your training and bear various other things to consider if you want to get it right on race day. First, you’ll need to slowly and sensibly develop your running endurance without overdoing it and getting injured in the process. You’ll need to build your mental strength, too, so can put yourself in the best frame of mind to hit your half marathon goal. And, you’ll want to think about things beyond the physical aspect of running, like your recovery, running kit and race logistics.
Top half marathon tips
Given everything you need to consider, it's understandable that many beginners may feel a bit daunted by the half marathon – but the payoff outweighs the challenges. ‘Many beginners actually find running a half marathon to be life-changing,’ says Jenny Hadfield, co-author of Running for Mortals. ‘Mission Marathon Training Plan: sub-3:30 hours.’
So, before you get cracking with your training, here are our best half marathon tips to help you prepare for that life-changing journey…
Appreciate the distance
The half marathon distance deserves respect and several months of training. Our half marathon plan for beginners – which you can see below – is 12 weeks long, so it's not something to jump into at a moment's notice if you never run 13.1 miles before. ‘This is one test you can’t cram for,’ says Janet Hamilton, running coach and exercise physiologist. ‘For this distance, you’ve got to put in the work.’
Do easy runs at a slow pace
RWs 16-week sub-4:00 marathon training plan, running slowly Why run a half marathon, injury and a training plateau, which can damage your motivation as much as your body. ‘From our research, it’s clear that elite athletes train around 80% of the time at what we’d call low intensity, and just 20% of the time training hard,’ says Dr Stephen Seiler of the University of Agder, Norway – one of the world’s foremost exercise physiologists.
Even though you may not be an elite runner, it is a universally accepted running rule that the majority (the 80%) of your runs should be completed at a comfortable, conversational pace, where you finish each run feeling like you could still run a bit more. Only the minority (the 20%) of your runs should be executed at a harder, quicker pace – we’re talking intervals, sprints and fast tempos.
The biggest mistake first-timers make is running too many miles, too fast, too soon. Fast-paced running fatigues the body, which heightens your risk of injury and demands longer recovery periods. ‘If at the end of your run you’re gasping for air, or in pain, then you’re going too fast,’ says Hamilton. Basically, the slower you go on your easy runs, the better. If you run with a friend, use it as an opportunity to have a good chat – talking will naturally moderate your effort to an easy pace!
Hit the hills
Hill running gives you great bang for your buck – even if you’re training for a fast and flat race – as it helps to boost both your leg and lung power. ‘Start by incorporating hills that take 60 seconds to run up,’ says Hamilton. ‘As you train and those 60-second hills become easier – and take less time – you can then challenge yourself with steeper or longer hills.’
Where hill work is indicated on our half marathon training plan below, try to plan hilly routes where you can weave in climbs of different gradients. You can of course just run up and down one hill, but that might get boring quite quickly!
Build endurance with long runs
If you’re preparing to take on your first half marathon, you’ll need to build your endurance with a weekly long run. Our half marathon training plan for beginners steadily guides you from a long run of four miles in week one to a long run of 10 miles in weeks nine and 10, the aim being to familiarise your body with running for extended periods of time. And believe it or not, long runs can help to improve your shorter, faster efforts as well – you’ll be able to complete a few more reps on your hill sessions, for example, or maintain a slightly quicker pace.
Listen to your body
When you push your body to run further or faster than you have done before, you’re likely to get some muscle soreness – particularly in the calves, quads and hamstrings. Expect to take around two days to recover from hard workouts during your half marathon training. If you’re still sore on the third day, rest again. If the soreness persists beyond four or five days, it may be worth checking in with a physio, if you can.
The key thing is to listen to your body. As you become more used to running, you learn to distinguish between stiffness that will ease off and pains that should be rested, as well as moments where you simply feel sluggish or lazy and times where you really need to rest.
Cross train for variety
As you’ll notice, our half marathon training plan for beginners includes optional cross training or rest days. This means it’s up to you whether you put your feet up and chill, or get on the bike or hit the local swimming pool for some easy laps instead. Integrating cross training into your schedule can help to optimise your running gains, work different muscle groups, reduce your injury risk and – quite simply – keep things interesting.
Invest in a good pair of running shoes
It might go without saying, but to successfully run 13.1 miles you’ll need to wear running shoes that are comfortable, supportive and fit your feet properly. We always recommend investing in a decent pair that offers just enough cushioning and push-off to protect your body from impact with the ground, and which keep you going strong mile after mile. We've tested a whole host of running shoes – from beginner-friendly shoes to Why run a half marathon to RWs 16-week, sub-3:45 marathon training plan – to help you find something that suits you and the terrain on which you run.
Plan early for race day
It’s not unusual to be worried about race day – it can feel a bit like sitting an exam! But to help quieten the nerves, focus on the minutiae of your race day logistics. This could be checking your travel plans to the start area, making sure your bib is pinned securely to your race top or arranging to meet up with friends once you’ve crossed the finish line. It's also important to remember all the hard work you've put in to get to the start line – and to congratulate yourself on that.
Once the start gun has sounded, try to control the urge to set off too fast. Instead, aim for a negative split, where you gradually quicken in pace and run the first half of the race slower than the second. This conservative pacing strategy will help you to finish feeling strong and in control – starting too fast could make the final few miles feel pretty unpleasant!
The Runners World Editors
Ready to get going? You can find and follow our 12-week half marathon training plan for beginners below. Good luck!
