The half marathon is the perfect distance for runners seeking a challenging but achievable goal. At 13.1 miles, it demands respect and preparation, but remains accessible to dedicated beginners and offers unlimited room for improvement for experienced runners. This comprehensive guide provides everything you need to train effectively and race confidently.
Getting Started: Is the Half Marathon Right for You?
Achievable Challenge
Far enough to be impressive, short enough to train for while maintaining life balance
Lower Injury Risk
Training mileage is more manageable than full marathon prep
Racing Variety
Can race multiple times per year with proper recovery
Prerequisites: Before You Start
Minimum Baseline for Half Marathon Training
- • Running consistently for 2-3 months minimum
- • Able to run 3-4 miles without stopping
- • Running 3-4 times per week (12-15 miles weekly)
- • No current injuries or pain while running
- • Medical clearance if new to exercise or have health concerns
If you can't yet run 3-4 miles comfortably, consider our Couch to 5K program first, then progress to a 10K, then to the half marathon.
Core Training Principles
1. Progressive Overload
Gradually increase weekly mileage by no more than 10% per week. Build a strong aerobic base before adding intensity.
2. The 80/20 Rule
80% of running should be at easy, conversational pace. 20% is quality work (tempo, intervals, race pace). Easy runs build aerobic base; hard runs build speed.
3. Rest and Recovery
Adaptation happens during rest, not during training. Include rest days and recovery weeks. Never skip rest to "catch up."
4. Specificity
Training should prepare you for race demands. Long runs build endurance; tempo runs build lactate threshold; race pace runs teach pacing.
Understanding Workout Types
| Workout | Pace | Purpose |
|---|---|---|
| Easy Run | 60-90 sec/mile slower than race pace | Aerobic base, recovery, volume accumulation |
| Long Run | 60-90 sec slower than race pace | Endurance, fat oxidation, mental toughness |
| Tempo Run | 15-30 sec slower than race pace | Lactate threshold, sustained speed |
| Race Pace | Goal half marathon pace | Pacing practice, confidence building |
| Intervals | 5K to 10K pace | VO2max, running economy, speed |
| Recovery Run | Very easy, doesn't matter | Active recovery, blood flow |
Beginner 12-Week Half Marathon Plan
For runners who can currently run 3-4 miles. Focus is on building endurance safely. Peaks at ~25-30 miles/week.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 easy | Cross | 3 easy | Rest | 4 easy | Rest | 10 mi |
| 2 | Rest | 3 easy | Cross | 3 easy | Rest | 5 long | Rest | 11 mi |
| 3 | Rest | 4 easy | Cross | 3 easy | Rest | 6 long | Rest | 13 mi |
| 4 | Rest | 4 easy | Cross | 4 easy | Rest | 7 long | Rest | 15 mi |
| 5 | Rest | 4 easy | 4 + strides | 4 easy | Rest | 8 long | Rest | 20 mi |
| 6 | Rest | 4 easy | 4 tempo | 4 easy | Rest | 9 long | Rest | 21 mi |
| 7 | Rest | 4 easy | 5 tempo | 4 easy | Rest | 10 long | Rest | 23 mi |
| 8 | Rest | 4 easy | 5 w/2@RP | 4 easy | Rest | 11 long | Rest | 24 mi |
| 9 | Rest | 5 easy | 5 tempo | 4 easy | Rest | 12 long | Rest | 26 mi |
| 10 | Rest | 5 easy | 6 w/3@RP | 4 easy | Rest | 10 long | Rest | 25 mi |
| 11 | Rest | 4 easy | 5 w/2@RP | 3 easy | Rest | 8 long | Rest | 20 mi |
| 12 | Rest | 3 easy | 2 + strides | Rest | 2 shake | Rest | RACE! | ~20 mi |
Key: Cross = cross-training (cycling, swimming, elliptical), RP = race pace, strides = 6x20 sec accelerations with full recovery
Intermediate 12-Week Plan
For runners who have completed a half marathon or currently run 20-25 miles/week. Includes more quality work. Peaks at 35-40 miles/week.
Intermediate Plan Key Features
- • 5 running days per week with 2 quality sessions
- • Weekly tempo runs progressing from 3 to 6 miles
- • Interval workouts for speed (800m-mile repeats)
- • Long runs up to 12-13 miles with race pace segments
- • Peak mileage: 35-40 miles in weeks 8-9
Sample Intermediate Week (Week 8)
- Monday: Rest or 30 min easy
- Tuesday: 6 miles with 4x800m @ 5K pace, 400m jog recovery
- Wednesday: 5 miles easy
- Thursday: 7 miles with 4 miles @ tempo pace
- Friday: Rest or 3 miles recovery
- Saturday: 12 miles long with last 4 @ race pace
- Sunday: Rest or cross-training
Advanced Plan Overview
For experienced runners with multiple half marathons, currently running 35+ miles/week, targeting sub-1:30 or faster.
Advanced Plan Key Features
- • 6 running days per week with 3 quality sessions
- • Peak mileage: 50-55 miles/week
- • Long runs: Up to 15-16 miles with substantial race pace work
- • Workouts: Lactate threshold, VO2max intervals, race pace tempos
- • Double days: Optional for higher mileage without fatigue
Long Run Strategy
The weekly long run is your most important workout. It builds endurance, teaches your body to burn fat, and develops mental toughness.
Long Run Guidelines
- • Pace: 60-90 seconds per mile slower than race pace
- • Feel: Should be able to hold conversation throughout
- • Progression: Add 1 mile every 1-2 weeks
- • Maximum: Don't exceed 13 miles for beginners, 15-16 for advanced
- • Practice fueling: Use long runs to test race nutrition
Easy Long Run
Entire run at easy pace. Focus on time on feet and building base endurance.
Progression Long Run
Start easy, finish last 2-4 miles at race pace. Teaches finishing strong.
Finding Your Paces
Use a recent 5K or 10K time to determine training paces:
| Recent 5K | Predicted Half | Easy Pace | Tempo Pace |
|---|---|---|---|
| 25:00 (8:03/mi) | 1:56-2:00 | 9:30-10:00 | 8:30-8:45 |
| 24:00 (7:44/mi) | 1:51-1:55 | 9:00-9:30 | 8:15-8:30 |
| 22:00 (7:05/mi) | 1:41-1:45 | 8:15-8:45 | 7:30-7:45 |
| 20:00 (6:26/mi) | 1:31-1:35 | 7:30-8:00 | 6:50-7:05 |
| 18:00 (5:48/mi) | 1:22-1:26 | 7:00-7:30 | 6:15-6:30 |
Half Marathon Nutrition
During Training
- • Prioritize carbs around workouts
- • Protein for recovery (20-30g post-run)
- • Stay hydrated throughout the day
- • Practice race nutrition on long runs
- • Don't diet during peak training
Race Week
- • Increase carb intake 2-3 days before
- • Reduce fiber 48 hours before race
- • Stay well hydrated (clear urine)
- • Eat familiar foods only
- • No new foods or supplements
Race Morning Meal (2-3 hours before start)
Aim for 100-150g carbs, low fiber, low fat. Examples:
- • Oatmeal with banana and honey
- • Bagel with peanut butter
- • Toast with jam and a banana
- • Sports drink to top off glycogen
During Race Fueling
- • Under 90 minutes: May not need fuel beyond water
- • Over 90 minutes: Take gel at miles 5-6 and 9-10
- • Drink at every aid station (4-6 oz water/sports drink)
- • Practice this in training! Never try new products on race day
The Taper: Race Week Preparation
The final 10-14 days before your race, reduce training volume to arrive at the start line fresh and ready.
Taper Guidelines
- • Week before race: Reduce volume 40-50% from peak
- • Maintain intensity: Short bursts at race pace keep legs sharp
- • Extra sleep: Prioritize 8+ hours nightly
- • Stay active: Don't stop running entirely
- • Trust your training: Fitness won't disappear in two weeks
Taper madness is real: You may feel sluggish, irritable, or anxious. This is normal! Your body is storing glycogen and repairing muscle damage. The energy will be there on race day.
Race Day Strategy
Race Execution Plan
Night Before
- • Lay out all race gear
- • Pin bib to shirt
- • Set multiple alarms
- • Early, familiar dinner
- • Relax—sleep two nights before matters more
Race Morning
- • Wake 3+ hours before start
- • Eat familiar breakfast
- • Arrive early (1 hour+)
- • Bathroom before corral
- • Light jog and strides to warm up
Half Marathon Pace Chart
| Finish Time | Pace/Mile | 5K Split | 10K Split | 10 Mile |
|---|---|---|---|---|
| 1:20:00 | 6:06 | 18:57 | 37:55 | 1:01:01 |
| 1:30:00 | 6:52 | 21:19 | 42:38 | 1:08:38 |
| 1:40:00 | 7:38 | 23:42 | 47:24 | 1:16:20 |
| 1:45:00 | 8:00 | 24:51 | 49:42 | 1:20:00 |
| 2:00:00 | 9:09 | 28:27 | 56:54 | 1:31:30 |
| 2:15:00 | 10:18 | 32:01 | 1:04:02 | 1:43:00 |
| 2:30:00 | 11:27 | 35:35 | 1:11:10 | 1:54:30 |
Common Half Marathon Mistakes
1. Going Out Too Fast
The #1 mistake. Adrenaline, crowd energy, and fresh legs tempt you to run faster than goal pace. This guarantees suffering later. Trust the plan.
2. Skipping Long Runs
The long run is non-negotiable. It builds endurance and mental toughness. Missing multiple long runs means you're not prepared.
3. New Gear on Race Day
New shoes, new fuel, new clothes—anything untested can cause blisters, stomach issues, or discomfort. Race in what you've trained in.
4. Ignoring Easy Pace
Running easy runs too fast leaves you tired for quality workouts and increases injury risk. Easy means easy—conversation pace, every time.
5. Not Practicing Fueling
If you'll need fuel during the race, practice taking gels/chews during long runs. Race day is not the time to discover stomach issues.
Frequently Asked Questions
How long does it take to train for a half marathon?
Most training plans are 12-16 weeks. Beginners should allow 12-16 weeks, intermediate runners 10-12 weeks, and advanced runners 8-12 weeks. You should be able to run 3-4 miles comfortably before starting a half marathon plan.
How many miles per week should I run for half marathon training?
Beginner plans peak around 25-30 miles per week, intermediate plans at 30-40 miles, and advanced plans at 40-50+ miles. The key is gradual progression—increase weekly mileage by no more than 10% per week to prevent injury.
What is a good half marathon time for beginners?
For beginners, finishing is the goal. Typical first half marathon times are 2:00-2:30 for many runners. A sub-2:00 half marathon (9:09/mile pace) is a common first goal, while sub-1:45 (8:00/mile) is a solid intermediate target.
What should I eat before a half marathon?
Eat a familiar, carb-rich meal 2-3 hours before race start. Good options include oatmeal with banana, toast with peanut butter, or a bagel. Avoid high fiber, high fat, and anything new. Stay hydrated but don't overdrink.
Do I need to fuel during a half marathon?
Most runners benefit from mid-race fuel for efforts over 75-90 minutes. Plan to take a gel or chews around miles 5-6 and again around miles 9-10. Practice your fueling strategy during long training runs.