How do I start training for a half-marathon? What does a half-marathon training plan look like? What kind of shoes do I need to run a half-marathon? How long is a half-marathon? (Spoiler alert: It’s 13.1 miles.) You’ve got lots of questions — we get it! Training for a race can be a daunting task. We’re here to give you all the information you need to get started, from running apparel to nutrition to your workout schedule.
Why run a half-marathon?
Wait, aren’t half-marathons just for crazy runners? Nope! With the right preparation and training, you can run a half-marathon — and reap the benefits, including:
- Structure: Lacking workout consistency? Training for a half-marathon can help you add structure and accountability to your workout schedule.
- Goal-setting: There’s no better feeling than achieving a goal you’ve set for yourself — especially if that goal is running a half-marathon! Not to mention, working toward a fitness goal can be a much-needed motivation boost.
- Improved health: Running has a long list of health benefits, including increased endurance levels, stronger muscles and bones, lower risk of heart disease and stroke, and improved self-confidence. Need we say more?
- Bragging rights: Who doesn’t love the opportunity for a humble brag?
Ready to hit the pavement? Here we go!
What you need to know before running a half-marathon
We’ve covered the “why,” now let’s talk about “how.” Here’s what you should know before lacing up your shoes for that first run in your training plan.
Running shoes
A good run starts with a good pair of shoes. There are a lot of running shoes on the market, so the choices can be a little overwhelming. Two things to keep in mind when finding the right running shoes are step (pronation or supination) and size.
The way you walk (or step) determines the type of support your feet need. If your foot rolls inward when you walk — pronation — look for a shoe with arch support. If your foot rolls outward or lands flat — supination — look for a neutral shoe.
Of course, wearing shoes that are the right size is also important. The space between the tips of your toes and the front of your shoe should be about the size of your fingertip.
Apparel for running
The clothing you need will depend on the weather, but in general: Wear moisture-wicking shorts, shirts, and socks when it’s warm; wear warm pants or tights and a jacket when it’s cold.
Fitness tracker
Some runners prefer to use a smartwatch or GPS watch to track their distance, heart rate, and pace on their run. Plus, tracking apps can help you log each of your runs and share your progress with friends.
Nutrition and hydration
When you train for a half-marathon, you’ll be putting in a lot of miles, so your body will need fuel to power your runs — and recover from them! It’s especially important to focus on eating nutrient-dense foods and to pay attention to how your body feels before, during, and after your run.
Your body needs carbs and protein to power your workout. Here are a few of our favorite pre-workout snacks:
- Granola bars
- Toast with bananas and nut butter
- Oatmeal with berries and honey
- A Greek yogurt parfait
Hungry for more? We’ve got a list of post-workout snacks, too!
You may have seen experienced half-marathoners eating goos and chews in the middle of their races. What’s the deal, you ask? When you run for long periods of time, your body burns up all that good, energy-filled glucose (our body’s main source of fuel). Energy chews and goos can help you quickly restore some of that energy mid-run.
They’re not a requirement, but many runners prefer to fuel up with portable, easy-to-use chews. Want the low-down on energy gels? We’ve got you covered.
Finally, you’ve heard us say it before, and we’ll say it a million times more: Stay hydrated! Drinking an adequate amount of water helps carry nutrients to your cells, protects your joints and tissues, improves digestion, and helps you maintain electrolyte balance. Plus, it’s key to helping your muscles recover after a workout like a long run.
Cross training
Training for a half-marathon involves more than running lots of miles — cross training, doing exercises other than running, should also be part of your training plan.
Cross-training has many benefits, including:
- Building up muscle strength and endurance
- Preventing injuries
- Giving you a mental break
Try changing up your half-marathon prep with strength training, yoga, swimming, or playing a sport you love.
How to set your half-marathon pace
So, what pace should you run for your half-marathon? You need to run at a pace that’s sustainable for you — remember, a half-marathon is 13.1 miles! Not sure where to start? Use a recent race time, like a 5K or 10K, or use a running app to determine your average running pace.
Remember that your pace is just an estimate and a guide — you may run faster on some days and slower on others, and that’s okay! Choose a pace that’s realistic for you. Ideally, your race pace will allow you to progressively get faster as you get closer to the finish line.
Is it okay to walk part of a half-marathon?
The answer is yes! It’s okay to walk part of a half-marathon. The two most important things to keep in mind: Keep moving forward and remember that the race is only part of the half-marathon journey! The work you put into training for your half-marathon is just as important as the race itself.
Half-marathon training plan for beginners
Most half-marathon training plans last 12 to 16 weeks, and they’re generally broken down into two phases: the main phase and the taper phase. During the main phrase, you can expect the longest mileage and most intense training. The taper phase is a time of shorter, less intense training one-two weeks before race day intended to help your body recover and re-energize before your half-marathon.
You’ll complete various types of runs while you’re training for your race.
1. Speed runs
During a speed run, you’ll run shorter distances at a faster pace (your effort should feel like a 7 out of 10). Speed training helps you build muscle strength and, you guessed it, speed.
2. Long runs
Long runs are exactly what they sound like: runs with more mileage. Long runs help you build the muscular and cardiovascular endurance that you’ll need during the half-marathon. Most long runs are set at an easier pace, or a 6 out of 10 in terms of effort.
3. Recovery runs
Recovery runs will have you running at an easy pace (4 out of 10 effort). Use them as a time to reset, refocus, and recover from all the hard work you’ve been putting in!
4. Rest days
You know we love a rest day. Take it easy on rest days and find ways to move your body without putting too much strain on yourself. Go for a walk around the park, do some yoga, or make a point to play with your kids in the backyard. Your body deserves it!
Your running schedule
Everyone’s schedule is different, so it’s important to build a training plan that works for you. Aim to run four to six times per week, using recovery runs and rest days to break up the more intense speed runs and long runs, which are critical to shortening your final race time.
What does a half-marathon training schedule look like?
Here’s an example of what a training schedule may look like for one week:
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Name
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Age
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Phone
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Day 1
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Speed Run
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Day 2
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Recovery Run
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Day 3
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Speed Run
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Day 4
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Recovery Run
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Day 5
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Long Run
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Day 6
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Recovery Run
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Day 7
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Rest Day
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Here’s another example. While this example includes fewer runs each week, it allows more time for strength training. This schedule should still be sufficient and challenging to recover from:
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Age
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Phone
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Day 1
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Speed Run
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Day 2
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Recovery Run
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Day 3
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Strength Training
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Day 4
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Rest Day
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Day 5
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Long Run
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Day 6
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Strength Training
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Day 7
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Rest Day
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That’s it! You’re ready to take on the 13.1-mile challenge of a half-marathon.
While you’re training, remember that some days will feel better than others — there’s a reason people often say, “It’s a marathon, not a sprint!” Training for a long race takes time and dedication, but when you cross that finish line, all that hard work will feel so worth it.
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