How to Train for a Half Marathon

Successful training for a half-marathon, a hefty 13.1-mile race, requires more forethought than just signing up and running every day until the event. It's a good idea to follow a training plan and make lifestyle changes in preparation for the race, whether you're in it to win it or just hoping to make it to the finish line. This article provides information on how to get mentally and physically prepared for the big day.

Part 1

Part 1 of 3:

Getting Ready for Half Marathon Training

Running coaches advise being able to run 10–15 miles (16–24 km) a week before you consider training for a half marathon. If you're just starting out and haven't built up to this mileage, wait until you've built up enough endurance before you actually sign up for a race.^{[1]XResearch source}
2
Start early. Training for a half marathon takes several months, so pick a race far enough into the future that you'll have time to get fully prepared.^{[2]XResearch source}
- If you're a beginner, plan to train for 20 weeks before racing.
- If you're an intermediate runner, give yourself 16 weeks.
- If you're an advanced runner, train for 12 weeks.
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3
Register for a race. The moment you actually pay the fee and officially register for a race is the moment your training deadline has been set. Mark the date on your calendar and prepare yourself for months of exciting buildup to race day.
- Consider signing up with a team. Training with teams, or just with a friend, can provide a motivational boost during training.
- You could also sign up for a cause. Have friends sponsor you to run for a charity. The thought of letting people down will certainly spur you forward during your training.
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Part 2

Part 2 of 3:

Following a Training Plan

1
Map out a training plan. Having a plan in place before you start getting in shape for a marathon helps you stay on track physically and provides motivation to keep going. A plan helps you track your progress and keeps your eyes on the end goal.
- Online resources like Runnersworld.com provide different types of training plans to fit different people's needs. Choose a plan that works with your schedule and abilities.
- If this is your first race, don't push yourself to select a training plan geared toward getting a fast time. Choose a plan designed to help you finish the race, and next time you can work on beating your personal best time.
- As you launch into training, keep a log of your workouts. Take notes on how each one went, and what needs to improve next time.
2
Mix easy and long runs with cross training. Most training plans include a weekly schedule that lays out exactly what to do each day.
- Easy runs are recovery runs that you do in between longer runs. They're usually between 3 and 5 miles (4.8 and 8.0 km) long.
- Long runs typically take place about once a week, increasing in distance over the course of the training plan. Ultimately, the longest long run will be the race itself.
- Cross training is exercise like biking or swimming that you do to strengthen your entire body in preparation for the race.
3
Make your plan fit your life schedule. Try to fit your runs into your existing routine, so you don't have to shift everything around to make time for training. It's easier to give up when your scheduled runs conflict with other important things in your life.
- If you happen to miss a long run one day, switch the training schedule around so you can make up for it the next day.
- If you miss an easy run or two, it's not the end of the world. Just pick up where you left off the next day.
4
Don't overdo it. Overexerting yourself during training will put you at risk for getting an injury that could force you to sit out of the race. Don't jeopardize your plans by picking a training schedule that's more advanced than what you can handle.^{[3]XExpert SourceKai Ng
Certified Running CoachExpert Interview. 12 February 2021.}
- Don't try to make up for missed runs by adding too many miles to your next run. Your body needs to build up to long distances gradually.
- If you strain a muscle or feel a pain in your body, take a rest day. Don't risk injury by pushing through.
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Part 3

Part 3 of 3:

Putting Your Training into Practice on Race Day

1
Eat healthy meals leading up to the race. Nutrition plays a huge part in your training, and as the race gets closer, make sure your body is in the best shape possible by watching what you eat.^{[4]XResearch source}
- As you run longer distances, 65% of your total calories should come from complex carbs, approximately 20% from unsaturated fats, and 10% from protein.
- Load your diet with carbs the week before the marathon so that your body is prepared for the physical challenge.
- Don't eat too much the day of the race, since the food might feel heavy in your stomach and slow you down.
2
Stay hydrated. You'll naturally be drinking a lot of water during training, but in the days leading up to the race, make especially sure that you're well hydrated.
- As you go on longer runs, practice carrying a water bottle with you, either in your hand or around your waist, so you can stay hydrated as you run.
- Avoid drinking excessive alcohol and caffeine in the days before the race, since these dehydrate your body.^{[5]XResearch source}
The last long run of your training should be several days before the race, so your body has plenty of time to recover. The day before the race, rest or do an easy run, but don't work out too strenuously.
4
Enjoy the race. Put your training into practice, making sure you pace yourself so you'll be able to cross the finish line.^{[6]XResearch source}
- If you have to stop and walk during the race, that's fine. Just pick up running again when you feel ready.
- Ask friends and family to come and cheer you on to provide a little extra motivation as you reach your goal.
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Sample Training Plan

Sample Half Marathon Training Plan

Expert Q&A

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Question
How should I train for my first half marathon?
Tyler Courville
Professional Runner
Tyler Courville is a brand ambassador for Salomon Running. He has run in 10 ultra and mountain races across the United States and Nepal, and won the 2018 Crystal Mountain Marathon.
Tyler Courville
Professional Runner
Expert Answer
Depending on how far I'm running, I try to plan some point in the middle where I can stop and fill up a water bottle, eat a snack, or do anything else I might need to do. I definitely find it helpful to plan out your long routes in advance. If you try to just wing it on long runs, it's really easy to give up early.
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How long does it take to go from the couch to running a half marathon?
Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
Kai Ng
Certified Running Coach
Expert Answer
It totally depends on how in shape you are and how often you practice. Start by running for just 5 minutes a day. Once you feel like that's a breeze, move up to 10 minutes. Keep practicing like that until you have the stamina and skill to run a half marathon. In terms of how long that takes, nobody can say. It depends on your body and practice!
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What veggies and fruits can I eat during the last week of training for a half marathon?
Community Answer
You can eat almost every fruit and veggie you want.
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Tips

Reduce your chance of getting injured by icing aches and pains beforehand and including recovery days in-between running days.
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Purchase a pair of running shoes for both training and the big day, and make sure that they fit well. You may have to purchase more than 1 pair if your training is as extensive as it's supposed to be. Shoes should be replaced every 300–500 miles (480–800 km).
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Build your motivation for the big event from day 1, and remind yourself throughout your training of why you want to complete the half-marathon. Your training will not be successful if your mindset is not motivated. There will be some days when you wonder why you decided to do this, so get ready to work hard physically and keep your mind focused on your objective.
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