6 Tips For Your First Half Marathon Training

Half marathon training and racing is my absolute favorite. It's just the right distance - the full marathon is really a lot to take on sometimes and the 10k is just so dang short but the half marathon is just right! 13.1 miles is the perfect sweet spot.

It’s long enough that you need to train right and, as my wife Ashley likes to say, “respect the distance” but, it doesn’t require such a huge time commitment like training for a full marathon does. And, beyond just the time commitment, when you are racing “shorter distances” (it’s all relative, I know), you’re able to really focus on the details - your form, your speed and your strategy. It keeps the training challenging but engaging and exciting rather than overwhelming.

The half marathon is the perfect stepping stone from 10k races to the endurance world where a 10k becomes just another “fun run” and you start really logging the miles. With the half marathon though, most busy adults still find the training manageable and can build in the time they need to train right into their schedules. It doesn’t have to consume your whole life which is important! It would be awesome if we all had all the free time in the world to train and run but, let’s face it, that’s more of a pipe dream for most of us. So, for those of us juggling a hectic schedule but wanting to get in some good, quality races, the half marathon is perfect.

If you’re just getting started and ready to bump up to the half marathon distance, you’re in luck. Here are 6 tips for a strong start to half marathon training:

Base is King

One of the biggest mistakes I see with new athletes in their half marathon training is a lack of a solid running base. Taking time to build a running base (not just a fitness base, but actually logging the miles) will not only allow you to become more consistent, but will also prepare your body for the upcoming training as mileage and intensity increases. I advise folks to do some homework before jumping into any training plan… research goes a long way. If you are going to use a free online plan (there are good ones out there), you just have to be sure it compliments your current fitness level and training goals, to help you avoid injuries.

Jumping in to too much too fast is the number one injury I see in athletes looking to hire a coach to get back on track. Most half marathon plans range from 10 to 18 weeks. Chose a plan which complements the weekly volume you are currently doing. (And, please be brutally honest with yourself about where you are really at in your training vs. where you wish you were.) Keep in mind that some of the shorter plans like a 10 week half marathon plan assumes that you already have a strong running base. If you are jumping from the couch to training for a half marathon, then go for an 18 to 20 week plan. You’re looking for one which will slowly ramp you up and does not overwhelm your body or lifestyle.

Set a Plan

We all love free stuff but remember that sometimes you get what you pay for. So… when you’re doing your initial search online, just keep that in mind. There are good free plans available online, you just have to do a little due diligence to make sure they fit with your goals, training and current fitness. Again, do your homework and select a plan you connect with, be realistic with your current fitness level and the time commitment expected from that plan. If you are already active, start with a 12 or 14 week plan. For those new to the sport, select a plan which is a bit longer to allow for a gradual progression and any unforeseen issues that might arise. Also important to consider other life commitments such as family, work and upcoming trips as you are planning out your upcoming training schedule.

Now to the paid option, if your budget allows, the best thing to do is invest in yourself and hire a professional running coach. Hiring a coach who will customize a plan for your specific needs and situation is a game changer. A knowledgeable coach will monitor your progress, adjust the training and challenge you in a safe way. The investment will be worth it when it comes to avoiding frustration and overwhelm trying to figure it out on your own. (If you're thinking about hiring a coach - you can check out our coaching options here.) It is definitely worth it when it comes to building your training safely to keep you injury free. It's all about quality over quantity when it comes to this sport, and well trained coaches will emphasize just that. Which leads us to...

Making the most of your training time

Simply put - quality over quantity… in the sport of running, more is not always best. With the athletes I coach, my objective is always to have them do the least amount of “work” (running) which will yield the most benefit for them. This not only prevents injuries but also allows for every workout to be a quality workout and to have purpose which keeps it fun and engaging while you’re out there. I’m a firm believer that athletes need to know what the purpose of each workout is. This applies to every single workout, from the easy run to the progressive tempo or race pace workout - not just your long runs.

Working out without a purpose can not only be frustrating but is also motivationally draining. Basically you are wasting your time if you don’t know what the purpose of each workout is. When you consider that during the course of a typical 12 week training cycle an athlete will put in about 100 hours of training, you owe it to yourself to spend that time wisely.

Dissecting a plan and deciphering the code

For newer athletes who may be confused on the terms they will see (or should see) in a quality half marathon training plan, this is for you. A well-rounded plan will include a slow and steady progression and a mixture of running at different speeds or paces. Generally speaking in a beginners plan you should see two easy runs, one quality run (speed/intervals), a cross training/rest day and a long run. This provides five days of training, as you progress some programs might also include another easy run day to help you build some volume.

Endurance runs: These can be seen as “easy running days” as you’ll be running at about 40 - 60 sec slower than your race pace. (You can check out this post all about easy run days.) These runs are designed to aid in the active recovery process without putting too much stress on your body. They also help in building volume during the week. Given that these are “recovery” runs it is critical to run them at a very slow pace. In the initial phases of your training you may see these runs in minutes (“run 40 minutes”) then as your target race gets closer, they may change to distance based (“run 5 miles”). As it switches over to distance based, these are great training runs to work on the mental aspect of your race.

Quality runs: Tempo, fartlek or progressive running is also considered “quality”/ specific runs. Quality runs are meant to be challenging and almost always begin and end with a 10 to 20 min warm-up/cool-down.

You might see them written like this:

15 min Warm up

3x 2 minutes at race pace with 2 minutes of active recovery between each set

15 min cool down.

*This just means that after the 15 minute warm up it progresses into an interval session or specific bouts of running for a designated amount of time at high speeds, and then ending with a cool down jog for 15 minutes. Here the intervals are to run 2 minutes at race pace, followed by 2 minutes of active recovery running for a total of 3 sets.*

Think about these quality speed sessions as being at an uncomfortable but controlled fast pace. The sole purpose of these workouts is to increase your body's efficiency or ability to utilize oxygen and push your lactate threshold levels. This is all done with the goal to allow your body to perform at a higher level for a longer period of time. Those intervals will progress over time as you become a stronger athlete. The key is time, it will take time and consistency in your training for this process to happen safely so please be patient with yourself. Pushing your body too hard too fast will almost certainly result in injuries and we definitely don’t want that to happen.

Long runs: Generally you will see long runs from 8 to 10 miles when you’re first starting out training for a half marathon. The long run is the most important run of your training week and they can become quite technical. For example, the athletes that I coach will see these runs changing as their goal race gets closer. In the beginning these runs will be slower in pace, then as they progress we use these training runs to dial in their race pace. The goal is to “engrave” the pace which an athlete plans on running their race into their system, to get comfortable with a certain level of discomfort to race at whatever their goal pace is. We also use these runs to practice nutrition and with advanced runners we get very technical and use these long training days to teach the body to utilize its own fat as energy. Please be aware not to just waste your time on the long run by just running volume, make sure each mile has a purpose and give the long run the importance it deserves.

Cross-Training

Consider this an active recovery day, by cross-training you are allowing your body a rest from the stress of running yet still obtaining the benefits of resistance or strength training. This is an amazing way to optimize your training and prevent injuries. Given that most injuries are caused by a repetitive motion these cross-training days allows athletes to change the plane of motion with different sports. Athletes can expect to see cycling, swimming, rowing and light strength training using their own body weight during these sessions. Hitting the gym to do heavy weights is not needed and may actually counter your goals as an endurance athlete, particularly a runner. What we do want to focus on is targeting the core, back and upper body, the lower body will typically take care of itself with your training and strength drills.

Rest

I can't stress how important rest is for an athlete.. I constantly remind my athletes that more is not always best. When in a training cycle, giving your body good quality rest is as important, if not more important than training. You need to allow your body time to rebuild and repair itself and with that goes good quality food intake, rest and sleep. In regards to nutrition, you will be asking a lot from your body for this reason it is critical to eat high quality foods, cut the processed foods, and minimize the fats and sugars from your diet. With this said - you don’t need to start adding a bunch of supplements or protein powders to your diet. Most people will get enough protein and nutrients from whole foods. Eat organic when you can and just be smart and eat lots of plants and whole grains, drink a ton of water and listen to your body. Again no need to increase carbs or eat a ton, just be smart about your diet.

Your training plan should include a rest day or two, depending on the training workload that week. It is also important to communicate with your coach, he or she should be open to adjusting your training as needed to allow for rest. Listen to your body, if you are feeling tired, worn down, lacking energy, unable to increase your heart rate... you need more rest. Sleep goes hand in hand with rest, the more you sleep during your training the quicker your body will repair itself which will allow you to train even harder the next day. Please make time to get an abundance of rest and sleep, you can’t overdo this. The last thing you want is to find yourself in the pit we refer to as overtraining syndrome. Lets just say it is not a good place to be.

That’s it folks. With these tips you will be able to actually enjoy the training for your first half marathon race and ensure you are well prepared for the event itself. If you enjoy the training itself and are prepared for the event - race day will be a blast! And, that’s why we’re all doing this, right, to enjoy our time out there? Happy Racing!