Training for a Half-Marathon: How to Build a Training Plan

A half-marathon is a running race with a distance of 13.1 miles, exactly half of the full marathon’s 26.2 miles. Half-marathons are popular events because they are more approachable in time and energy commitments than a full marathon. Given the proper training program, everyone from experienced runners to beginners can make it to the finish line of a half-marathon.

The length of training for a half-marathon depends on your overall fitness level and your distance running experience. The standard training schedule for a half-marathon is twelve weeks, although some training regimens go longer, such as sixteen weeks, and some are shorter, as few as eight.

Training for a half-marathon race takes dedication, time, and effort. Training programs should include recovery runs, speed work, strength training, etc. Consider the following elements of a half-marathon training program:

• Easy runs: Easy runs, also known as recovery runs, have a leisurely, comfortable pace, during which you should be able to hold a conversation. An easy run is a gentle workout that helps build endurance and cardio capacity without pushing yourself too hard.
• Speed runs: Speedwork might include track sprints, fast-paced hill workouts, intervals with walk breaks, and tempo runs. These periods of high-effort running help to build efficiency and strength, and improve pace.
• Long runs: Long runs (generally any run longer than five miles) serve as practice runs for your eventual half-marathon race. As your training progresses, weekly long runs should get longer. The idea is to build up distance and race pace gradually.
• Cross-training: It is essential to build cross-training with other types of workouts into your training plan. Cross-training helps build strength in key muscle groups and gives your legs and joints a break from the impact of running. Aerobic exercises, such as biking or swimming, are popular cross-training activities for runners.
• Strength training: Like cross-training, strength training focuses on building muscle efficiency but emphasizes specific muscles. Strength training is excellent for overall fitness, and runners can focus on particular muscle groups to improve speed with fewer injuries. Lunges, crunches, and other core workouts are great strength-training exercises for runners.
• Stretching: Stretching helps get your muscles warm and supple and your joints flexible. Stretching can be a great way to wake up your muscles and your body before a run, and it can help reduce the risk of injury after a run.
• Warm-up and cool down: Training runs should include periods of warming up and cooling down. Warm-ups help increase your heart rate and circulation and warm your muscles. Cooling down decreases your heart rate, allowing your body to move slowly back to baseline.
• Rest: This part of your training is all too easy to overlook. Treat rest like any other component of your regimen: it’s essential for good results and overall health. Rest is vital for muscle recovery, so build in rest days and get a good night’s sleep throughout your training plan.

Before beginning a training program, it is essential to have proper running sneakers and build hydration habits. Consider these tips for a successful race day:

1. 1. Invest in proper footwear. Select comfortable and supportive running shoes with the right fit to prevent injury, and get a new pair of running shoes after approximately 300 miles of running. New shoes may take time to break in, so be sure to get a new pair well before the 10K race.
2. 2. Focus on hydration. Training intensity and body size determine the right amount of water for individual runners, but in general, you should drink water before, during, and after a run. For more intense workouts, electrolyte drinks can help replenish your body’s electrolytes, salts, and carbs. Experiment with energy gels to hydrate and fuel long runs.
3. 3. Taper your training. Begin a tapering period in the few weeks leading up to race day. Tapering involves running for shorter distances to give your body extra rest and recovery. When race day comes, you’ll feel well-rested and prepared to conquer your half-marathon.

Beginners can successfully train for half-marathons in twelve weeks. You can modify the following half-marathon training schedule for your preferences and overall fitness level.

1. 1. Weeks 1–4: It is helpful to begin a running regime by focusing on the length of runs, not distance or pace. Your weekly schedule should include a mix of easy runs, speed runs, cross-training, and long runs as your training progress. For the first two weeks of training, aim to run at least three times a week with alternating easy, twenty to thirty minute runs and tempo runs. Incorporate cross-training into your schedule and gradually build in longer runs, starting with a three-mile run and increasing the weekly mileage by one mile per week.
2. 2. Weeks 5–8: Easy runs should still be at a conversational pace, but push for longer distances and increase your schedule's number of tempo runs at this point in the training program. As your stamina increases, you’ll notice that it’s easier to run at a faster pace, but be sure to take time for rest and recovery. Incorporate strength training into your regimen on your cross-training days.
3. 3. Weeks 9–12: By week nine, you should be approaching your readiness for the half-marathon and be able to complete eleven to twelve miles on long runs. As the date of your half-marathon approaches, start to taper down: first to ten miles, then to eight, until race day. Tapering will help you feel fully energized when it comes time to race your first half-marathon.

You may choose to compress the training guide or spread it out over a more extended period. It is essential to listen to your body and modify workout plans to include more rest days to prevent injury.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.