The half marathon is the sweet spot of distance running—challenging enough to require real training, short enough to race hard.

Here's everything you need to train for your first or fastest 13.1.

Why the Half Marathon?

The Perfect Distance

Long enough to:

• Require dedicated training
• Build serious aerobic fitness
• Feel like a real accomplishment

Short enough to:

• Recover relatively quickly
• Race multiple times per year
• Maintain speed throughout

Popularity

The half marathon is the most raced distance in America.

Why runners love it:

• Less daunting than a marathon
• More satisfying than shorter races
• Fits into busy schedules
• Lower injury risk than marathon training

Training Fundamentals

The Three Pillars

1. Endurance (Long Runs)

• Weekly long run building to 10-14 miles
• Develops aerobic base
• Builds mental confidence

2. Threshold Work (Tempo Runs)

• Running at or near lactate threshold
• Improves your sustainable pace
• Typically 20-40 minutes of quality work

3. Speed (Intervals)

• VO₂max development
• Improves running economy
• Makes race pace feel easier

Weekly Structure

Sample Week (Intermediate):

Volume Guidelines

Beginner: 20-30 miles per week peak Intermediate: 30-45 miles per week peak Advanced: 45-60+ miles per week peak

Beginner Approach

Prerequisites

Before starting a half plan:

• Can run 3-4 miles continuously
• Running consistently 3-4 times per week
• No significant injuries

The Build

Weeks 1-4: Base Building

• Establish consistent running
• Long run: 5-7 miles
• Focus: Just getting out the door

Weeks 5-8: Endurance Focus

• Long run extending to 8-10 miles
• Introduction of slightly faster efforts
• Building weekly mileage

Weeks 9-12: Race Preparation

• Long run peaks at 10-12 miles
• Goal pace practice
• Taper begins week 11-12

Pacing Strategy

For your first half:

• Start conservatively
• Find a sustainable rhythm
• Finish feeling strong (not crawling)

The 1-2 Rule: First mile should feel too easy. Second mile locks in rhythm.

Intermediate/Advanced Training

Key Workouts

1. Tempo Runs

Sustained effort at threshold pace (roughly half marathon pace + 15-20 seconds).

Examples:

• 4-6 miles at tempo pace
• 2 x 3 miles with 3-minute recovery
• Progression tempo: start moderate, finish at threshold

2. Half Marathon Pace Work

Practice your goal race pace.

Examples:

• 5-7 miles at goal pace
• 2 x 4 miles at goal pace with 4-minute recovery
• Long run with final 4-6 miles at goal pace

3. Intervals

Develop VO₂max and speed.

Examples:

• 5-6 x 1000m at 5K effort
• 4 x 1 mile at 10K effort
• 12 x 400m with equal recovery

4. Long Runs

Build endurance and mental toughness.

Variations:

• Easy pace throughout
• Fast finish (last 3-4 miles at goal pace)
• Progressive (gradually increasing pace)

Advanced Weekly Structure

High Volume Week (45-50 miles):

Predicting Your Race Time

Use our Race Predictor Calculator with a recent 5K or 10K time.

General equivalencies:

• 5K time × 4.65 ≈ Half marathon time
• 10K time × 2.22 ≈ Half marathon time

These assume equal training—they're guides, not guarantees.

Race Day Execution

The Week Before

7 days out:

• Final long run (easy, 6-8 miles)
• Keep nutrition normal
• Prioritize sleep

3-4 days out:

• Short, easy runs only
• Stay off your feet
• Visualize the race

Day before:

• Shake-out jog (2-3 miles easy) or rest
• Lay out everything
• Early dinner, early bed

Race Morning

3-4 hours before:

• Wake up
• Familiar breakfast
• Coffee if you use it

90 minutes before:

• Arrive at venue
• Use bathrooms early
• Light warm-up jog

30 minutes before:

• Final bathroom
• Dynamic stretches
• Get to corrals

Pacing Strategy

Miles 1-3: Patience

• Adrenaline will tempt you to go fast
• Stay 5-10 seconds/mile SLOWER than goal
• Find rhythm, don't chase others

Miles 4-8: Settle In

• Lock into goal pace
• Focus on form and breathing
• Stay mentally present

Miles 9-11: The Test

• This is where the race really starts
• Maintain focus when it gets hard
• Use your mantras

Miles 12-13.1: Finish Strong

• Empty the tank
• This is what you trained for
• Trust your fitness

Common Mistakes

1. Starting Too Fast The most common mistake. Even 10-15 seconds too fast in the first few miles costs minutes at the end.

2. Under-fueling Take fuel at aid stations. Even if you can run a half on glycogen, a gel at mile 6-7 helps.

3. Ignoring Conditions Hot day? Adjust goals 1-2 minutes. Hilly course? Adjust more. Don't chase times in bad conditions.

Training Plan Selection

What to Look For

Good half marathon plans include:

• Gradual long run progression
• Tempo runs weekly
• Some speed work
• Built-in recovery weeks
• Appropriate taper

Our Recommendations

Use our Training Plan Picker to find a plan that matches your:

• Current fitness
• Time available
• Goal (finish vs. time goal)
• Experience level

Customization

If you're time-crunched:

• Prioritize the long run
• Prioritize one quality workout
• Easy runs can be shorter

If you're injury-prone:

• Build more conservatively
• Add strength training
• Consider run/walk

After the Race

Immediate Recovery

First 30 minutes:

• Keep moving gently
• Refuel (protein + carbs)
• Hydrate

First 24-48 hours:

• Light walking
• Expect soreness
• Eat well, sleep well

Return to Running

Week 1 post-race:

• 2-3 easy runs maximum
• Very short duration
• Zero intensity

Week 2:

• Resume normal easy running
• Still no hard workouts

Week 3-4:

• Gradually reintroduce quality
• Listen to your body

What's Next?

Options after your half:

• Another half with a time goal
• Step up to marathon
• Focus on shorter distances
• Maintenance running

The half marathon is accessible but demanding, fast but enduring. Whether you're finishing your first or chasing a PR, respect the training process and trust that race day will reward your preparation.

Track your half marathon training on your dashboard.