How to train for a half marathon

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Knowing how to railroad train for a one-half marathon is a major goal for many runners, whether they're new to the altitude or want to gear up a personal best for thirteen.i miles. Trying to railroad train for a half marathon may seem daunting, but with a training program, a personal program, and a positive mindset, y'all'll be ready for race day.

This guide covers the basics for how to train for a one-half marathon, from finding the correct training schedule to preparing to run five days per week to knowing what to exercise in the days leading up to your race, specially if that race is a Turkey Trot for example. While this guide isn't a substitute for a plan developed by a certified coach, it will help y'all know what you wait equally you take on your half marathon goal.

One-half Marathon Grooming: Getting Started

Every bit excited as you may be to jump right into half marathon training, in that location are a few central things that you lot should do get-go.

Get adept running shoes (and socks). I ran my first 5K in high schoolhouse cantankerous country in loftier-top basketball game shoes. It did not go well. If you're planning to do a one-half marathon, y'all'll need an upgrade. Because anybody's anxiety and running form are different, Information technology's worth taking the time to safely visit a specialty running shop to try on several different pairs and receive expert recommendations. The general dominion of thumb is that running shoes concluding nearly 500 miles, so unless you're planning to exceed xl miles per calendar week in training, a single pair of shoes should do. (But having a fill-in pair certainly doesn't injure.)

If you're looking to do your inquiry before you shop, take a look at our round-up of the best running shoes, besides equally the all-time women's running shoes, the best trail running shoes, and the all-time carbon fiber running shoes to article of clothing on race day.

Other things you'll want to consider purchasing include Glide, which helps forbid chafing between your thighs, as well as a running shirt, shorts, and bra (nosotros've hand-picked the all-time sports bras here). Non only are they lighter than your standard t-shirt and shorts, but they're designed to wick abroad sweat.

Build upward a running base of operations. The typical half marathon training program for beginners starts out with a weekly long run of v miles. If you've never covered that much altitude in a single workout, y'all may want to take a couple weeks to build up to five miles. To avoid injury, practise this slowly - add a half-mile onto your longest run of the week until y'all hit the v-mile mark, and then commencement the kickoff week of the training program.

Fix a realistic goal. For your first half marathon, simply finishing is a worthwhile goal. If you're ameliorate motivated past a time goal, information technology'southward important to set a realistic one. Using a time predictor that takes into account your time in a previous 5K or 10K, besides as your estimated weekly mileage, is a good starting point.

Find a preparation program. There is no shortage of programs aimed at helping you consummate a half marathon. Garmin Coach's half marathon preparation plans are available to anyone with the latest version of fenix, Precursor, or vivoactive watch. The program will help you set a race goal and develop a grooming program around that goal, based on the training metrics that Garmin has been collecting as you lot've completed workouts with the watch.

If yous don't have one of the best Garmin watches (or some other sports scout with training programs), a number of apps offer half marathon training programs, including Nike Run Order, Asics Runkeeper, and Under Armour MayMyRun. All 3 apps are as well available for the Apple Scout, while Runkeeper and MayMyRun are available for certain Samsung Galaxy watches. Many races also post basic training programs on their websites; one example is the Boston Able-bodied Clan's 12-week program for the BAA Half. Local running clubs also typically offer preparation programs as part of their membership, and some volition organize virtual workouts.

Finally, there'southward always the option of working with a running motorbus who will develop a personalized plan based on your goals, schedule, and other factors. I started working with a coach in 2015 so I could safely recover from an injury and have found that this arroyo works best for me.

Whatever blazon of program yous choose, make sure it's been approved by a certified running motorcoach who is knowledgeable about the structure of running workouts and how they touch your body.

Half Marathon Training: The Basics

Half marathon training programs vary quite a chip depending on your race goals, level of fitness, and experience. A program for beginners may non exceed 30 miles per week, while a plan for experienced runners looking to set up a personal best could exceed 50 miles per week. My plans typically top out around 35 miles per week.

You'll want to plan ahead: Typical training programs last 10 to 12 weeks, though depending on your experience level information technology may be longer (if you need to build up to a base of five miles) or shorter (if you're already consistently doing weekly long runs in the range of 8 to 10 miles).

That said, there are few common characteristics of all grooming programs.

Four or v days of running per calendar week.
One or two days of cross-training, which could include a combination of walking, yoga, status stretching, and/or cadre or leg exercises.
One or two days of rest with no specified exercises. Near plans schedule an off twenty-four hours afterward a long run.
A speed workout, which consists of intervals of sprints followed by recovery fourth dimension, or a loma workout, which consists of uphill sprints.
2 to three days of easy runs, which should exist completed at a step comfortable enough to concord a conversation.
A weekly long run, which will increase over the course of the training program to ten to 11 miles and should besides be done at an like shooting fish in a barrel stride. Given the necessary fourth dimension commitment, near runners exercise these workouts on a weekend day.
2 to iii weeks of "taper" before the day of the race, which allows your body to recover from the well-nigh strenuous workouts.

One of the biggest keys to training for a half marathon race is to not overdo it. Running too fast, too far, or too frequently are all common causes of injuries, specially as we go older. (That's why Training Load is a cardinal feature of Garmon Coach; information technology'due south designed to help athletes know how long they volition need to recover from key workouts and when they may be "overloaded" from too much running.) Unless a speed conditioning calls for specific pace goals, such as completing 400-meter intervals in two minutes, don't worry about pace. Focus on hitting the altitude or time goals for easy runs and long runs.

The other important factor is existence able to make time to run. Some runners like to piece of work out at the same fourth dimension every day, especially if piece of work and family unit schedules are hectic. Other runners prefer the flexibility to work out at different times of day. Information technology may take some time to figure out what works all-time for your schedule, or whether you perform better in the morning, afternoon, or evening.

Half Marathon Training: More Running

Running is apparently an important role of half marathon training, simply there are a few other considerations equally you move through your grooming programme.

When in uncertainty, rest — and don't experience guilty. One of the most important lessons I've learned in more than 25 years of running is to accept residue seriously. If my legs are tired, I feel a cold coming on, or I've simply had a bad day, I skip a run. If I'm upward for it, I'll substitute stretching or leg exercises; if not, I balance. This helps to prevent burnout, and information technology ensures that you'll exist in a amend physical and mental mindset to get the most out of your key workouts.

Eat sensibly. If this is your first half marathon, you'll probably notice yourself getting hungry as preparation progresses, for the elementary fact that exercising more means burning more than calories. Information technology's important to supercede the boosted calories that y'all're burning in a healthy way - lean protein, salubrious fats, complex carbs, and electrolytes from either nutrient or beverages.

Test your need for water and fuel during your runs. There are dozens of mid-race fuels on the market — gels, candies, gummies, and then on — that tin help restore your energy reserves equally you deplete them during a long workout. Try these out on your weekly long runs to see how your trunk (and your gastrointestinal arrangement) reacts; this volition assistance y'all avert unwelcome surprises on race twenty-four hour period. Do the aforementioned with water: It will take time to strike a residue between the right amount of water and too much water, which volition simply slosh around in your tum and make you uncomfortable.

One-half Marathon Preparation: Preparing for Race Twenty-four hours

In the days leading upwards to your half marathon, there are a few steps that can assist you accept a successful race.

Rest up. It'due south perfectly OK if y'all don't sleep much the night before the race, whether it's due to fretfulness or an early get-go time. Try to get a good night's slumber the night earlier the nighttime before the race — Friday night for a Lord's day race, for example.

Carbo load in stages. A huge dinner the night before the race is overdoing information technology. Space out carb-focused meals beginning on Saturday morning time, and mix in some lean protein likewise. Avert anything that may upset your stomach. Years ago, I switched from pasta with ruby-red sauce to Asian noodles to cut down on the amount of acrid I ate.

Plan your outfit. Don't clothing any article of clothing that'southward brand new during the race, since yous never know where it might literally rub y'all the wrong way. This includes shoes - they should be cleaved in. Consider layers, since y'all'll get warmer as the race progresses (especially if the sun begins to polish) and you lot won't want to overheat (on a hot mean solar day) or sweat too much and have it freeze (on a cold day).

Plan your fuel strategy. Figure out when (if at all) you'd like to utilize your fuel, based on how things went during your weekly long runs. Well-nigh products recommend that you lot take them with water. For in-person races, this typically means taking fuel close to a h2o stop, though in a virtual race when yous carry your ain water yous have a lot more flexibility.

Swallow a light breakfast. Equally with clothing, swallow something that y'all are used to. I opt for a slice of toast with peanut butter, which is my typical breakfast. Avoid annihilation that will lead to a last-second bathroom trip. Besides avoid annihilation greasy or heavy — save that for after the race.

Have fun! You've worked difficult to go to this point. Bask the race. Focus on your goal, but don't permit it consume you, peculiarly if the weather is bad or you're non feeling well.

One-half Marathon Preparation: Recovery and Next Steps

You did it! Celebrate with your favorite meal and drink, put your feet up, perchance accept a nap, and take off a couple days from running. Enjoy the pause, do some stretching or yoga, and think about your next steps.

Are you lot done? In that location's no shame at all in running ane one-half marathon and and so deciding that y'all don't need to do a 2nd one. Finishing thirteen.1 miles is a rare feat — most ii million Americans cease a one-half marathon every year, according to Running United states of america — and you should certainly be proud. Information technology's of import to take some time to make a decision, though. Yous may find yourself maxim "Never again" seconds after you lot finish, simply to change your mind a few days afterwards.

Do you want to run another half marathon? If and then, give yourself at to the lowest degree a few weeks in betwixt races. This will give your trunk time to recover and and so ramp back up into grooming. And while you could certainly run the next race faster, set realistic expectations for yourself. My shortest break has been four weeks in between half marathons, and I specifically planned to run the 2nd race a few minutes slower.

Do you lot want to take it to the next level? A full marathon is twice as long equally a half, but training is more than than twice every bit hard. Workouts are more than difficult to schedule, and recovery and cross-training accept on added importance in order to avoid injuries. You also demand to commit at to the lowest degree 16 weeks for marathon training — and longer than that if it's your kickoff full marathon. Oh, and your appetite volition get fifty-fifty bigger.

All that said, the feeling of personal accomplishment when you cross the end line after 26.2 miles is hard to shell. Check out our marathon training guide if yous're ready to get started.

Brian Eastwood is a freelance author for Tom's Guide, focusing primarily on running watches and other habiliment tech. Brian has been a professional writer and editor since 2003. He has covered healthcare tech, enterprise tech, higher teaching, and corporate leadership for a range of merchandise publications. Brian is a lifelong Massachusetts native and currently lives outside of Boston. Outside of work, he enjoys running, hiking, cross-country skiing, and curling up with a good history book.