Are you ready to train for a half marathon?

Whether you are brand new to running or have been training for a while, jumping up to the half marathon distance can be a big commitment. If you give yourself enough time to train for the distance, you can successfully add the necessary distance to your long runs to be ready for the race. You know you are ready to train for a half marathon as your race if:

• You have successfully been on a long run of at least 5 or 6 miles recently

• You have trained for and run a couple of shorter distance races (such as 5k, 8k, 10k)

• You have enough time in front of you to build from little or no prior training

Essentially, you can prepare for a half marathon regardless of your background as long as you meet any of the criteria mentioned above. The amount of time you need and the way you train can be determined by which of those you have met.

Training for a Half Marathon with No Experience

How Long to Train

If you are relatively new to running, finishing a half marathon is an achievable goal as long as you allow sufficient time for your body to adapt to the buildup of long runs. Keep in mind that you don’t want to ramp up too quickly in order to avoid burnout or injury, so expect to be able to add 1 to 1.5 miles to your longest run each week, with a couple of cutback weeks included for the sake of adaptation and recovery. This means that you can build from basically nothing to the distance over the course of about 12-14 weeks.

How to Train

When building your distance and aerobic fitness for your first half marathon, especially if you are starting with very little training, the overall focus should be on endurance. This means that your long run will be your biggest training stimulus on a weekly basis, and you should keep other runs easier and shorter. You can work in one other “workout” day each week with some faster running mixed in, but be sure that you keep an eye on your recovery between long runs. You can complete a half marathon after running 11-12 miles in training.

Training for a Half Marathon with Some Experience

How Long to Train

If you have been running races that are shorter distances with some frequency or you are in the habit of completing long runs each week that are over 5 miles, you can safely build for your first half marathon in about 10 weeks. Be sure to allow for a couple of cutback weeks as you add long run distance.

How to Train

Even if you are training for your first half marathon, you can use your prior race experience to inform a reasonable goal for the race. You should keep your long runs generally easy as the increase in distance will be a significant stimulus for your body. One other day each week, you can include some faster running that will help you become more accustomed to running your goal race pace for longer periods of time. You may or may not wish to run the race distance in training. Many runners in this category tend to run 13-14 miles for the longest run before race day.

Training for a Half Marathon with A Lot of Experience

How Long to Train

If you are an experienced runner who wants to race a half marathon for a personal best, it is recommended that you allocate 8-10 weeks of training for the “specific” phase of your training including race week/race day. View the last 7-10 days of this training period as the taper, including a reduction in your long run volume the week before the race.

How to Train

During the specific training before a half marathon for experienced runners, you can focus on 2 primary sessions of specificity each week. One day during the week should focus on improving your aerobic threshold and practicing race pace over various distances. The other day should be your long run, during which you should include some amount of race pace practice with varying levels of cumulative fatigue in your legs. If you expect to be racing for over 80 minutes, it is also a good idea to use long runs to practice fluid and calorie intake as you will likely need fuel during your race. Training distances can vary based on experience and goals. You may complete training runs anywhere from 15 to over 20 miles during this training block.\

To Wrap Up

No matter what your experience level is as a runner - there are plenty of different ways you can prepare for the half marathon in terms of time and distance. Working with a coach who knows what workout progression should be and the perfect amount of training stress to put you under is one of the most important pieces.

If you’re unsure on how to get your running training started- click the link below to schedule a free consultation. We’re here to help!