Best Way to Train for a Half Marathon, From Qualified Coaches

Here’s the best way to train for a half marathon, according to two qualified running coaches.

Are you thinking about training for a half marathon?

13.1 miles is a challenging yet very doable race distance for beginners, so long as you give yourself plenty of time to train.

It will test you mentally and physically, but it’s quite an accomplishment and an excellent stepping stone if you plan on later running a full marathon.

However, as you’ve likely already discovered, there’s a lot of half marathon training advice out there, which can quickly become overwhelming. 

So, I spoke to two qualified running coaches to give tips on the best way to train for a half marathon.

In this article, I cover:

• How long you need to train for a half marathon

• Why you should start training early 

• The importance of consistency and a well-structured training plan

• How to fuel your half marathon training

Why run a half marathon?

There are many reasons to run a half marathon. For example, you can use it as a stepping stone to a full marathon. It’s a challenging race distance but not as demanding as a marathon, making it easier for beginners and less daunting than the 26.2-mile distance.

It’s more challenging than a 10k or 10-mile race, but very attainable, making it a popular race distance.

Top half marathon tips 

Here’s how to train for your first half marathon, according to two qualified running coaches. 

1. Start training early

“Make sure you have a long time to train! You often see 12-week half marathon training plans, but that doesn’t mean you should wait until 12 weeks out to start running,” Nick Hancock, UESCA-certified running coach, tells STYRKR.

“If you already run, great, but if not, it would be good to build a solid base and work your way up to running at least 10-12km in one run before the 12 weeks start. The longer you have to build that base, the better your endurance will be come race day.”

2. Focus on consistency 

“Consistency is Key: don't try to do too much too soon. Start easy and do short workouts that gradually increase your mileage and intensity over time,” says Brian Passenti, UESCA-certified ultrarunning coach. 

When you first start training for a half marathon, Passenti recommends running every third day for 30 minutes for 10 days before moving on to every other day for 35 minutes.

To progress, implement two days back-to-back with a rest day before the next two days. Build up to 45 minutes and 60 minutes, respectively.

“For the typical 9-5 Monday to Friday worker, I suggest Monday and Friday rest days. Tuesday and Thursday are typically interval speed play runs of no more than an hour, and Wednesday is a nice, easy run of 45 minutes. That leaves your Saturday and Sunday to build endurance for this 13.1-mile challenge you have signed up for. Work your way up to 90 minutes on your weekend long run,” says Passenti. 

Of course, this is something you will build up to. But the main takeaway here is that consistency is key.

3. Follow a well-structured training plan 

A well-structured plan allows you to progress week to week. For a half marathon, this predominantly means increasing your time or distance on your weekly long run. But it also includes getting faster and stronger on your short, hard days, such as tempo runs and interval sessions.

Hancock says, “A well-structured plan allows for the easy-hard principle, whereby you never run hard two days back to back. If you do an interval session one day, that would be followed by an easy run or active recovery day the next (such as easy cycling or elliptical, for example).” 

By not training hard two days in a row, you reduce overtraining and injury risk. It also means you can give maximum effort and intensity on the days which matter — those hard training sessions and weekend long runs, for example.

4. Fuel your runs 

You typically won’t need to eat before running, unless running for longer than 1 hour. 

For runs longer than 1 hour, which will include your weekly long run — once you work up to it — consume 30-60g of carbohydrates per hour. “Experiment with different types of sports nutrition, such as energy gels and chews, to find out what works best for you,” says Passenti. 

GEL30 contains 30g of carbohydrates, is easy to digest, and gentle on the stomach. For runs longer than 1 hour, consume 2-3 energy gels/hour (depending on the number of carbs in the gel).

Fueling also includes hydration. Drink plenty of water before and after running. And on a hot day or a long run, you may want to bring a drink.

5. Keep your easy runs easy

This is arguably the most difficult thing to do but the most effective piece of advice you can follow when training for a half marathon: you need to slow down to speed up.

Hancock says, “Remember, no one cares about your pace on Strava! If you run 3-4 mins per mile slower than your HM pace and can easily chat while running, this is where you need to be for those easy runs.” 

This intensity is known as zone 2 training. It’s low-intensity exercise that builds your aerobic endurance, teaches your body to use oxygen more efficiently, and improves cardiovascular fitness. If you train by heart rate, this is approximately 60-70% of your maximum heart rate (MHR). 

“While speedwork will make you faster, it’s the accumulation of easy volume over the course of your training block that lays the foundation for your endurance. A good rule of thumb is to do 70-80% of your total training volume per week at an easy pace.”

If this sounds confusing, don’t worry. If you’re following a proper training plan, zone 2 and easy runs should be built into your plan.

6. Focus on the journey

“Remember that the half marathon is a journey, not just a destination. Enjoy the process and celebrate your progress along the way,” says Passenti. 

You’ll learn a lot about yourself when training for the 13.1-mile distance. It’s a test of physical and mental endurance, and once you have a few half marathons under your belt, you can chase a personal best or try your hand at a full marathon — the 26.2-mile distance.

Key takeaways:

• Start training early (if your plan requires 12 weeks, you can start sooner!)

• Follow a well-structured training plan for the best results

• Focus on consistency and don’t do too much too soon

• Fuel your long runs by consuming 30-60g of carbs/hour

• Most of your runs should be easy to build your endurance

FAQs

How long do I need to train for a half marathon?

12-16 weeks is usually plenty of time to train for a half marathon. However, the sooner you start, the better!

What is a realistic time for a half marathon?

A realistic time for your first half marathon is 2 to 3 hours.

What is the ideal training for a half marathon?

Ideally, your plan will include a weekly long run which will progressively increase in distance weekly. It should also include a few easy runs and a harder run, such as a tempo or speed session.