Running a half marathon is an ambitious goal that can leave you with a wave of satisfaction when you cross the finish line. You’ll have to train consistently to feel good during the race and understand which pace is right for you. This guide will show you how to create an effective half marathon training plan.
The Fundamentals Of Training For A Half Marathon
Training for a half marathon involves a lot of running. Although that’s no surprise, the type of runs you include in your training schedule will play a key role in your development. These are the most important fundamentals to include in your half marathon training.
Long Distance Runs
It can be a rude culture shock to your body if you only do three mile runs leading up to a 13.1 mile race. While you don’t have to do 13 mile runs leading up to your first half marathon, you should gradually increase the distance on your long runs before competing in the event.
Doing some 7-8 mile runs will get you more comfortable with longer distances. However, it’s optimal if you can sneak in a few 10-12 mile runs before your big race. These long runs aren’t meant to be at race pace. Instead, you should keep these runs at a modest, consistent effort just so your body gets used to running longer distances.
Tempos And Fartleks
Tempos and fartleks are faster, shorter efforts that allow you to mimic your target half marathon pace. They achieve the same result of having you run faster paces, but they have different objectives.
Tempos allow you to run at your target pace for a prolonged period of time. For instance, you may run three miles at your target half marathon pace. That’s a tempo workout. You can increase a tempo’s duration as you get more experience, but it’s okay to start with a 1-2 mile tempo when you are new. Any tempo distance is better than not running a tempo at all.
Fartleks are different. These interval workouts involve you running in short bursts followed by small rests. For instance, you may run two minutes hard, take the next minute slow, and repeat that 5-10 times based on how you feel.
Some people jog slowly during the recovery minute, while others walk or stay in place. As you get more experience, you should jog slowly in between the faster fartlek segments.
Rest
You will have to run multiple times each week, but rest is also very important, leading up to a half marathon. If you are going from the couch to the half marathon, you shouldn’t run every day. Running for 3-5 days per week should be sufficient, but you have to listen to your body. You shouldn’t be afraid of challenging yourself, but you should also make sure you aren’t overtraining.
Taking at least two days off per week can help beginners train better for the half marathon. It’s easier to do a long run if you know you have a day off the next day.
However, resting isn’t just about taking a day off from running. You also have to get good sleep leading up to the race. You should aim for at least seven hours per night, and reaching that goal may involve spending less time on your smartphone or giving up other distractions. If you only get 4-5 hours of sleep per night, you won’t give your body enough time to recover from each run.
Training Tips For Running A Half Marathon
A half marathon is an exciting event that allows you to see much of an area. You’ll have crowd support and should have refreshments along the course. To get the best out of race day, make sure you follow these half marathon training tips.
Get A Good Pair Of Running Shoes
You’ll need a good pair of running shoes for your practice runs and another pair for race day. If you’re just getting started with running and don’t want to make it too complicated, you can use the same running shoes for your workouts and distance runs as you end up using for the big race.
Just make sure you replace your sneakers every 300-400 miles. Some people try to run in the same pair of sneakers for 500 miles, but that increases the risk of injury.
If you have a big budget for your half marathon, you should go with a carbon-plated shoe like the Nike Vaporfly. These sneakers are optimized for long distance races and will help you run faster than traditional running shoes.
Running in an old pair of sneakers that you got a few years ago will increase your risk of injury and make running less enjoyable. Good cushioning makes a big difference in your workouts and performance.
Maintain Or Increase Your Mileage Every Week
Many elite long distance runners average more than 100 miles per week, but you don’t have to run anywhere close to that to complete your first half marathon. Regularly running 20-50 miles per week may help you run a respectable half marathon time.
It’s a wide range that gives you flexibility to adjust to how your body feels instead of committing to a rigid schedule. When you add mileage to your weekly schedule, you shouldn’t add more than 10% of your total mileage. For instance, if you run 30 miles this week and want to run more mileage next week, you shouldn’t run more than 33 miles that week. Monitor how you feel each time you add mileage. If you feel like you can’t add any more miles the following week, focus on maintaining your weekly mileage.
You won’t hit your mileage target each week. Life happens, and you can get sick. However, don’t feel like you have to push through sickness or overcompensate the following week if you didn’t hit your mileage goal this week.
Complete Smaller Races Leading Up To The Half Marathon
Slipping in a 10k a few weeks before your half marathon will make you more comfortable with racing. Experienced runners also slip in a few races leading up to the big one so their legs get more used to harder efforts.
If you are just getting started with running, it’s okay to do a 5k leading up to a half marathon. However, it’s much better if you can do a 10k since that’s almost half of the distance of a half marathon.
You should complete the 10k race no less than four weeks before the race. If you do a 10k one week before your half marathon, the fatigue from the 10k can carry over into the half marathon. Racing four weeks before the half marathon should give your legs enough time to recover.
Map Out A Multi-Month Training Plan
Creating a multi-month training plan can help you stay focused as you prepare for the big race day. Without a plan, your half marathon race day can catch you by surprise. You don’t have to follow any plan to a tee, especially if you get sick or your body needs some extra time to recover. However, it’s good to have a framework.
The Boston Athletic Association outlines three half marathon training plans that depend on your level of experience. These are the key themes of the training plans:
- A long distance run every week that gets slightly longer each week
- Two days per week of tempos, fartleks, or hard strides
- At least one off day per week
- Taper leading up to the race
Taper Two Weeks Before The Race
You’re not supposed to run high mileage as you get closer to your half marathon. It’s good to taper your training two weeks before the race so your legs can be fully recovered. Consider cutting your weekly mileage by 20% two weeks before the race and then cutting it by another 20% on the week of the race.
A runner who averages 50 miles per week can cut their running to 40 miles per week two weeks before the race. Then, they can commit to running no more than 32 miles the week of the race. This 32-mile figure includes your half marathon, so a runner in this scenario wouldn’t want to run more than 19 miles in that week leading up to the race.
This arrangement allows you to keep your running at a respectable level while giving your legs extra time to recover. If you train hard and then taper, your legs should feel refreshed.
What To Do During The Race
The half marathon is an exciting event, and the crowd support in some of these races can get pretty intense. That’s good fuel, but it can also backfire if you aren’t careful. These are some of the things you should do during the race to help you run a better time.
Start The First Mile Relaxed
Most runners instinctively go out harder than they should in the first mile. You’re in the thick of it with other runners, and strong crowd support can tempt you to boost your pace.
An aggressive first mile isn’t going to make or break your half marathon. After that first mile, you still have 12 miles to go. Focus on your half marathon pace and stick with it for the first mile. If you want to be more aggressive near the end of the race, you won’t get burned for it as badly if you run faster than your target pace. In fact, running faster on your last 1-2 miles can lead to a better time.
You don’t have to do anything crazy for the first few miles of the race. Don’t feel pressured to pass people at the start of the race if you are maintaining your half marathon pace. If things go smoothly and you are around runners with paces similar to you, the second half of the race should be a good opportunity to pass people.
Strategically Fuel During The Race
Most races have water and electrolytes throughout the course. The amount you need to drink will depend on your race time and the temperature. You should drink water more often on warmer days with high humidity to avoid dehydration.
You might also want to take a gel with you for your first half marathon. It can be a great source of fuel if you consume a gel every 45-60 minutes. Gels become more valuable for half marathon runners who are trying to break two hours. A gel can still be useful if you can break 1:30:00, but it isn’t as necessary since you will cross the finish line sooner than someone who completes the half marathon in two hours.
Try To Avoid Running With Your Smartphone
Running with your smartphone will make you slower. It doesn’t matter what music you are listening to. If you hold your smartphone in either hand, you will have an uneven weight distribution that results in an abnormal running form.
You don’t want that form during your race, and it can cause injuries. If you hold your phone in your right hand, you are more likely to end up with left hip pain. Holding a phone while running doesn’t directly lead to hip pain, but the body is connected.
Prolonged and constant runs with the phone can cause tension in your arm, hand, or neck. Any pain in those areas can translate into hip pain and injuries in other parts of your legs if you aren’t careful. It’s not good to run with a smartphone every day, and you definitely shouldn’t run with it in a race.
Pass People Gradually
Don’t rush to be in the front of your group. Staying behind someone allows them to take in the wind, making it easier for you to maintain your current pace. When you pass someone, make sure you can end up behind another runner when you make your pass. Then, stay behind that runner for a bit to capitalize on reduced headwinds before making your next move.
Gradually passing runners is important since most people will be a bit too quick for their own good at the start of the race. If you conserve energy during the race, you will be able to pass people more aggressively later in the race.
Let It All Out On Mile 13
When you hit mile 13, you don’t have much to go. It’s just 0.1 of a mile, and you can see the finish line at this point. In fact, you might see the finish line a little before you hit the 13-mile mark, depending on how the course is set up.
You have two options as the finish line gets closer. The first option is to slow down and take in the moment as you cross the finish line. Most runners choose this option.
However, if you sprint hard when you see the finish line, you can shave off a few seconds from your half marathon time and end up passing a lot of runners. If you sprint the last 200 meters of a half marathon (½ of a lap on an outdoor track), it’s no exaggeration to say that you can pass 5-10 runners.
This rule even holds true if you break 1:20:00 in a big half marathon like the NYC Half Marathon. You will pass a lot of people with a dash to the finish. Sprinting the last 200 meters will guarantee a better time, and if you start a little earlier, you will get some momentum as you pass fellow runners.
