Half Marathon Training: The Ultimate Guide + Training Plans!

The first step when setting any goal is to make sure that it is a realistic goal.

Is your body up to the challenge?

Can you run (or run/walk, or walk) 3-4 miles at one stretch?

Can you mentally tackle the distance?

Are you at a good point in your life to juggle all of the training? 

Here are 5 questions to help you consider if a half marathon is a good fit for you.

As a runner all you need is some guts, motivation, and a good pair of running shoes.

Do a quick shoe assessment to see if you are wearing durable, healthy shoes.

Here's a list of the best running shoes for distance runners (+ both men & women). I talk about what to look for in a running shoe + some tips to help you find the best fit. 

Think about what other things you might need along the way. 

Sunscreen, hat, a better running watch? Do you need to carry supplies in your car? Bandaids? 

Think ahead with this running gear list!

There is a reason why you have chosen to run a half marathon.

Maybe you are doing it to challenge yourself.

Maybe you want to lose some weight.

Maybe you are doing it with a group of friends.

Maybe you are raising funds or awareness for a certain cause.

Maybe you are doing it to beat your last half marathon time.

Whatever it is, write it down.

Having a specific goal that you want to accomplish will increase your chances of success. 

Here is a goals setting worksheet and thought pattern you can use to really hone in on your WHY.

Mental training is a huge aspect of running long distances.

How you THINK is how you will FEEL!   

Here are some reasons why you should include it to become mentally strong . 

Be proactive in learning how to:

• set expectations
• self-talk 
• stay positive and keep a positive attitude
• use running role models

There are so many tools that you have access to if you take the time to learn and then practice them.

The stronger you are mentally, the better apt you will be to have a wonderful half marathon race!

I have a mental training workbook for marathoners that half marathoners could also benefit from!

Running a half marathon will probably be one of the coolest things you will ever do!

Document it.

Having something that allows you to go back and assess what worked for you and what didn't work is one of the best things an aspiring runner can do.

Some things you might want to include in your running log are:

• mileage
• your time and pace
• your nutrition wether before, during or after your run
• how you felt
• the route you took

I talk about the benefits of using a running log on this page, some things you might want to record and some other tips for using a running log. 

As a runner in half marathon training, you need to eat as a half marathoner should.

What your body needs in order to train and run a half marathon is critical to your success.

What your body essentially wants as a long distance runner is complex carbohydrates as they are the macronutrient that your body burns the fastest and most efficiently to sustain your high intensity running. 

Some examples of complex carbohydrates are:

• brown rice
• oatmeal
• sweet potatoes
• quinoa

Learn about what you half marathon nutrition should look like on this page including how to fuel before, during, and after your longer half marathon training runs!

Here are some other guides that I have on the site that deal specifically with half marathons:

• What to eat during a half marathon
• What to eat before a half marathon

Your pace will make or break your half marathon race.

One of the biggest mistakes half marathoners (and marathoners) make is starting out too fast and sustaining too fast of a pace at the beginning of the race.

Pacing can be a difficult thing to harness especially when you are excited about the race atmosphere, your fellow runners, and all the excitement in those first several miles.

While you are training, focus on learning what your "normal" running paces are. 

Then you refer to these paces during your half marathon race to make sure you are not going too fast (or too slow!).

Here is a free finishing time calculator and a half marathon pace/mile splits chart.

Here is a half marathon prediction chart for you to also use to see what a realistic goal pace for you might be based off of your 1-mile time.

Refer to this page for tips on how to pace yourself as a runner and keep that pace steady.

Cross training allows your body to workout other muscles that you don't use when running.

It ultimately will help you to prevent injury by strengthening all of your muscles.

However, if you are working off of a short or intense training program then it could be in your best interest to skip your cross training workout.

Here's a guide on cross training + the best cross-training activities that will benefit your half marathon training and the ones to avoid while in training.

One of the best forms of cross training is strength training for runners! You will find beginner and intermediate training guides as well as other strength workouts.

Be sure to bookmark my list of favorite YouTube cross training for runners videos especially if you cross-train at home or need a suggestion for when the weather isn't cooperating. 

Yet another challenge you will run into while training for a half marathon is being able to successfully avoid injury.

What are you worried about?

• shin splints?
• achilles tendonitis?
• stress fractures?
• knee pain?

If you know you already have a weak area in your body, consider doing some strengthening exercises in those areas.

If you feel like you might be coming down with something, don't wait for it to be a full-blown injury to do something about it. 

It never hurts to apply some ice, elevate and get some extra rest. 

Better to be conservative than to wish you had been!

Since you are putting in so much time into your running, injuries can and will crop up from time to time and can range from minor to chronic.

I talk about the most common running injuries here, the most common types and what you need to do about them to prevent them and care for them. 

See this guide on what  you should be including in that last week of half marathon training.

It includes:

• a packing checklist, 
• what you should be eating, 
• how to get completely psyched up, 
• some running and race tips, 
• how to mentally get your mind ready and what your nutrition should look like the day and night before and morning of the race

One of the most crucial aspects is to implement proper nutrition during this final week. 

On this page we talk about what to eat the week before a race.

It will take some planning but failing to prepare is preparing to fail.

Give this week your best!

Here is also a guide on how to taper before a half marathon.

Don't go into your half marathon race day without some sort of plan.

It's good to read up on other's experiences and get tips on what you should do and what you shouldn't forget to do.

Follow these tips for staying cool, calm, and collected before, during and after the marathon, how to put the race in the bag, how to deal with setbacks, and how to recover.  

Nutrition and hydration on race day are probably the most important aspects to keep at the front of your mind but also dealing with the heat, pain, mind block, and in general just having a good time!  

Before you reach the starting line, consider what your recovery period needs to look like.

How long will you take?

What will you do?

Reward yourself! Relax and take a break from any intense running for at least 2 weeks.

Here is a guide on How to Recover from a Half Marathon! 

Be sure to look at the recovery essentials list to help you feel your best quickly after the half marathon!

Don't lose all of your hard work and fitness that you have gained while half marathon training.

Commit to continuing your exercise and even running! 

If it's time to run a full marathon, I hear you loud and clear and have your ultimate marathon step by step guide right here!

If you just want a bit of structured advice on how to take a bit of a break but also keep some running in your life after your race then this page is for you.

It talks about how to stay in shape in between your races and training cycles and includes what a sample workout week might look like to help you keep your running fitness in order to be able to begin training at any point in time!