Looking for half marathon training tips? As someone who has run a sub-70 minute half marathon and coached numerous runners to successful finishes.
I'll share my proven strategies to help you build endurance, stay motivated, and help you avoid some common mistakes, ensuring you're ready for race day.
Key Takeaways
- Identify your motivation for running to fuel your commitment and set realistic goals to maintain focus.
- Invest in proper running shoes and follow a structured training plan that includes diverse workouts for optimal preparation.
- Listen to your body, prioritize nutrition and hydration, and mentally prepare for the race to enhance performance and enjoyment.
1. Find Your Motivation
As a running coach and competitive athlete, I've learned that having clear motivation is crucial for half marathon success.
My own journey to running sub-70 minutes started with simply wanting to see how fast I could go over the distance.
Your motivation might be different - perhaps completing the distance, achieving a time goal, or raising money for charity.
TOP TIP: Write down your "why" and keep it somewhere visible during training. I have my athletes put their goals on their training log or phone background as a daily reminder.
Identifying your personal reasons for running will keep you committed throughout the training process.
Common reasons include improving your fitness, challenging yourself, running a personal best time, or supporting a cause. Whatever your reason, keep it at the forefront of your mind, as it will fuel your dedication and drive.
Set clear, realistic goals to maintain focus during your training.
Establish both short-term and long-term objectives.
For instance, your short-term goal could be to run three times a week, while your long-term goal could be to finish the half marathon in under two hours.
These goals will serve as milestones that keep you motivated and on track.
If possible, I would recommend joining a running group or finding a training buddy.
The support and camaraderie make training more enjoyable and help you stay accountable.
Additionally, mixing up your training routine, I will be sharing a number of different types of runs you can try during your training, which can prevent boredom and keep things interesting.
2. Build a Solid Base

Having coached numerous runners to successful half marathons, I've found that building a proper base is crucial. Building a base is generally done before the specific half-marathon training starts,
Here's the approach that has worked best for my athletes:
For beginners:
- Start with 3-4 runs per week.
- Build to a long run of 6-8 miles before starting specific half marathon training.
- Keep most runs at a conversational pace (you should be able to speak in full sentences)
For intermediate/advanced runners:
- 5-6 runs per week
- Long runs of 10-12 miles
- Include threshold work (the pace you could hold for about an hour)
Maintain a pace during training that allows for conversation. Running at a slow pace reduces injury risk and allows your body to recover more effectively between runs.
As you progress into the more specific training, you will start to include a variety of workouts in your routine to target different energy systems and promote comprehensive fitness development.
3. Invest in Proper Running Shoes

One of the most crucial investments you can make for your half marathon training is a good pair of running shoes.
Proper running shoes ensure comfort and reduce injury risks during training and the race itself.
If you are aiming for a specific time or looking for a personal best, then it is certainly worth looking at some of the best carbon race shoes out there.
I personally use different shoes for different sessions (lightweight for speed, more cushioned for long runs)
TOP TIP: For my breakthrough half marathon performance, I used racing flats for speed sessions in training to get used to them, but I kept my regular trainers for most runs to protect my legs.
Choose running shoes that feel good on your foot, prioritizing comfort since you'll be logging many miles in them.
A local running store is an excellent place to get fitted for running shoes.
The staff can help you find a pair that suits your foot type and running style. Proper running shoes can significantly impact your training experience.
They provide the support and cushioning needed to protect your feet and legs, allowing you to focus on your performance and enjoyment.
4. Follow a Structured Training Plan
A structured training plan is key to half marathon success. It removes the guesswork from workouts and provides a clear path to your goals.
A well-rounded plan should include various types of workouts, such as long runs to build endurance, recovery runs to aid in recovery, and cross-training days to improve overall fitness.
Transition your training plan from general fitness development to race-specific workouts as your race date approaches.
TOP TIP: One of my favorite sessions for half marathon preparation is 3 x 2 miles at threshold pace with 2-3 minutes recovery. This helped me develop the stamina needed for my 69-minute half marathon.
This ensures that your body is prepared for the unique demands of the half marathon.
Cross-training on non-running days can be beneficial, but you may prefer to have a complete recovery day to ensure you are rested for your specific workouts.
By following a structured training plan, you'll be better prepared to meet your race day goals with confidence and strength.
5. Incorporate Specific Workouts

Even though a half marathon is 13.1 miles, Specific workouts are a critical component of half marathon training.
Incorporating these workouts into your routine improves race performance and overall speed.
Performing workouts helps to enhance your running economy, allowing you to use oxygen more efficiently at a given pace.
You'll be able to run faster and more efficiently during your race.
Various types of speed workouts can be included in your training.
Interval training involves short bursts of intense running followed by slower recovery periods, which helps improve cardiovascular efficiency.
Tempo runs are sustained efforts at a challenging pace, training your body to manage lactate more effectively during races.
Fartlek training, which means 'speed play,' combines continuous running with varied speed intervals for added enjoyment and adaptability.
Hill repeats build strength and power by working against gravity, improving your overall running performance.
Incorporating a variety of speed workouts can significantly enhance your overall race preparedness and performance. Challenging your body in different ways builds the strength, speed, and endurance needed to excel in your half marathon.
6. Prioritize Nutrition and Hydration
Proper nutrition and hydration are vital components of half marathon training.
Compensate for increased calorie loss from additional running mileage by eating enough to fuel your body.
Consume easy-digesting carbohydrates and a bit of protein before running to optimize performance.
After a run, consume carbohydrates and protein in a 4:1 ratio within the first half hour to aid recovery.
Hydration is equally important. Adequate fluid intake before, during, and after runs is crucial for maintaining performance.
Maintaining electrolyte balance is crucial during prolonged exercise. Consider having an electrolyte tab added to a glass or bottle of water that you have before or take during your long runs in particular.
7. Listen to Your Body
Avoid injuries and burnout during half marathon training by listening to your body.
Notice signs of fatigue and give yourself adequate rest to recover.
Include rest days in your schedule to allow your body to repair and rebuild, preventing potential injuries.
Maintain a comfortable pace during training sessions, especially long runs, to mitigate excessive fatigue.
Be ready to adjust your training approach based on how you feel each day. Sometimes, an extra rest day or modifying a workout can significantly impact your overall progress and well-being.
Listening to your body and making necessary adjustments helps maintain a balanced, sustainable training regimen, supporting long-term health and performance.
8. Practice Race Day Strategy

Practicing your race day strategy during training is key for a successful half marathon.
Test your nutrition plan during training runs to discover what works best for your digestion and energy levels, optimizing performance on race day.
Simulate race conditions in practice runs to prepare mentally and physically for the actual race day experience.
This includes running at the same time of day as your race, wearing planned gear, and practicing on similar terrain.
Having raced numerous half marathons and coached many others, here's my tried and tested race day approach:
Pre-Race Routine:
- Arrive 60 - 90 minutes before start time
- 15-minute warm-up jog
- Dynamic drills (the same ones I use before threshold sessions)
- 4-6 strides of 100m
Pacing Strategy: For my sub-70 minute race, I aimed for:
- First 5k: Controlled (5:15/mile pace)
- Middle 10k: Steady rhythm (5:20/mile pace)
- Final 5k: Push if feeling strong (5:10/mile pace)
TOP TIP: Practice this exact routine, including breakfast timing and warm-up, at least twice during your training block.
Practicing at your goal pace during long runs trains your body to manage and maintain that race pace and training pace when it matters most.
Effective preparation reduces race day surprises, contributing to a more enjoyable and successful performance. Practicing your race day strategy boosts confidence and readiness to tackle the half marathon's challenges.
Remember that on race day, parking the car, getting to the venue, and queuing for the toilets can all take time. Aim to get to the race venue at least 1 hour before the start time.
9. Mental Preparation
Mental preparation is as important as physical training for running a half marathon. Visualization techniques maintain motivation by reinforcing belief in achieving your goals.
Mentally rehearsing race stages builds confidence and strength, helping you visualize crossing the finish line with pride.
Mental toughness is key to overcoming challenges during the race.
Positive self-talk counters negative thoughts, fostering a resilient mindset that enhances performance.
Remind yourself of your training, goals, and reasons for running whenever doubt or fatigue creeps in. This is another reason why a training log or journal can be so helpful. Before a race or hard workout, you can look back at your training and gain confidence in how far you have come.
Focusing on mental preparation equips you to handle the race's physical and emotional demands, pushing through fatigue and discomfort to reach your full potential.
10. Enjoy the Journey
Finally, running and training for a half marathon involves highs and lows. Celebrate small victories to reinforce positive behavior and sustain motivation.
If you are a complete beginner, focus on finishing the race rather than aiming for a specific time goal. The training process is an opportunity to learn about yourself, push your limits, and achieve something remarkable in half marathons.
The journey is just as important as the destination.
Summary
Training for a half marathon is a rewarding experience that challenges both your body and mind.
By finding your motivation, building a solid base, investing in proper gear, and following a structured training plan, you set yourself up for success.
Incorporating speed workouts, prioritizing nutrition and hydration, and listening to your body ensures you stay healthy and perform at your best.
Mental preparation and practicing your race day strategy further enhance your readiness for the big day.
Most importantly, remember to enjoy the journey.
Each step brings you closer to the finish line, and every moment is a testament to your dedication and perseverance. Lace up, stay focused, and enjoy the incredible experience of training for and running a half marathon.
Frequently Asked Questions
How far is a half marathon?
A half marathon is 13.1 miles (21.1 kilometers), making it an exciting challenge for runners ready to take on more than 10K. Embrace the journey and aim for that finish line!
How do I stay motivated throughout my training?
Staying motivated throughout your training is all about finding your personal reasons and setting clear goals. Join a running group, change up your routine, and celebrate each achievement to keep the momentum going!
What type of running shoes should I get?
Get running shoes that feel comfortable and fit well; visiting a local running store can help you find the perfect pair. Trust your instincts and prioritize comfort for your best running experience!
What should my training plan include?
Your training plan should include long runs, recovery runs, cross-training, and race-specific workouts to ensure a balanced approach. Embrace this variety for optimal performance , and enjoy the journey ahead!