Prepping for Your First Half Marathon? Here Are All the Tips You Need to Conquer It
Make training for — and running — 21.1 kilometres as smooth as possible with pro advice.
The half marathon takes more commitment to prepare for than a 5K or 10K, but it’s not so challenging that training for it feels like it’s taking over your life, like training for a marathon might feel. That’s probably why the half marathon is the favourite distance among runners.
It takes runners an average of two hours and 15 minutes to finish 21.1 kilometres, according to race data collected by recent data from RunRepeat, which takes into account 35 million results collected from more than 28 000 races in the last 20 years. That’s not nothing, but it’s a time and distance that’s firmly in the realm of possibility for any runner who wants to try one.
But to enjoy the experience of running this distance, you have to know what you’re getting yourself into. Whether you’re starting from zero or have some experience racing 5Ks and 10Ks, these coach-approved tips will help you prepare for your first half marathon.
What to Expect from Half Marathon Training and How to Maximise Results
Give Yourself Enough Time
Before committing to any race, you have to consider how long you need to train for it. Training plans will vary, whether you use a downloadable plan or work directly with a coach. But “12 weeks of training is very common for a half marathon,” says Megan Sloan, a certified run coach and physical therapist at Smith Physical Therapy and Running Academy.
However, if you have more time, that’s even better. “Sixteen weeks gives you more opportunity for recovery weeks, which allow you to better absorb the work — plus, it gives you more flexibility if something pops up in the middle of training like you get sick or have a vacation planned,” says Julie Sapper, certified running coach and cofounder of Run Farther & Faster.
Make Sure You Have a Solid Base
You may need even longer to train for a half marathon if you’re starting straight off the couch. That’s because you want to go into half marathon training with a bit of an aerobic base, says Sloan. “Being able to run five kilometres is a smart idea, but not 10% necessary,” she says.
With an aerobic base, your body will be better able to withstand consistent half-marathon training in which you’ll build up your mileage.
Half marathon training is all about building volume incrementally, says Lisa Levin, certified running coach and other cofounder of Run Farther & Faster. “Everyone is different, but we generally recommend four days a week of running at an easy, conversational pace,” she says.
“You can definitely finish a half marathon with as little as three runs a week, but anywhere from three to five days a week is very common,” adds Sloan.
Stay Consistent
The main goal for most first-timers is just finishing. Accumulating easy mileage is the best way to ensure you can do that — and that takes patience and consistency, especially if you’re starting from zero. “That easy pace is going to be faster or slower depending on weather conditions, terrain, sleep, and a number of other factors,” says Levin.
Beginner training plans don’t typically include more intense workouts, because the point of training is just to increase the time you spend on your feet so you can comfortably complete the 21.1-kilometre distance.
If you’re a seasoned runner who has several weeks of 45-plus kilometres under their belt, then you’ll be able to easily layer in some speed work and tempo work, says Sapper.
Your long runs should also be proportional to the rest of your week. “We like to keep the long run to no more than 50% of weekly mileage,” says Levin. So if you’re looking to hit 16 kilometres on your peak week of training, you should have at least another 16 to 24 kilometres during the week, to put your total peak mileage between at least 32 and 40 kilometres.
You can also go by time instead of distance. “If your long run gets up to two hours, the rest of your week might include three runs between 45 minutes to an hour and 15 minutes,” says Levin.
Head’s up: As your long runs get longer, nutrition becomes really important. “If you’re coming from a 5K and 10K background, chances are you’ve never used nutrition while running,” says Sloan. “You’ll want to replace the carbohydrates and electrolytes that you’re using every 30 to 45 minutes while running, because your body only stores so much — and replacing these midrun can be a game-changer on race day!”
What to Know to Have a Successful Half Marathon Race Day
Do Dress Rehearsals During Training
There’s a rule in running: Nothing new on race day. Your nutrition, your running shoes, the clothes you wear — you should practice with all of this during training, so there are no surprises after you cross the starting line.
Make a Pre-race Plan
“The most important tip we give runners is to have a plan,” says Levin. That starts with the logistics: When and where is bib pick-up? When and where do you have to be at the start, and will you have somewhere to park or need to be dropped off? What’s the bathroom situation? Are there any restrictions on what you can bring to the start? And so on and so on.
“Make sure to lay out your race clothes and everything you’ll need the night before,” says Sloan. “It’s a good idea to start a checklist to make sure you don’t forget anything.”
A race can be a stressful environment, so doing whatever you can to eliminate any questions beforehand will help you stay calm and focused. It’s hard, especially in larger races, but try not to get caught up in anyone else’s nervous energy. Trust your training, practice deep breathing, and visualise your plan for the race while you wait to cross the starting line.
Fuel Up
You should have a fueling strategy in place based on your training: Will you fuel every 30 minutes or every 45 minutes? Are you carrying a handheld with electrolytes, wearing a vest with water, or relying on on-course fluids? (If it’s the latter, make sure to research where aid stations are!)
Set your alarm for early enough that you’ll be able to eat a decent breakfast before your race that can be easily digested, Sloan suggests, and start hydrating early and often, so you show up ready to go.
Have a Smart Pacing Strategy
You also want to have a plan for the race itself. “The number-one mistake runners make is they get caught up in the adrenaline and they either don’t have a plan or throw their plan out the window and go out too fast,” says Levin. A slower start keeps you from burning out early and allows you to conserve energy for those later kilometres in the race.
Most first-time half marathoners should stick to the easy pace they’ve been running in training, especially if your goal is just to cover the distance, but online pace calculators can help you calculate your half-marathon pace based on the time it takes you to run a certain distance or based on shorter distances you’ve run in the past.
Think of pacing a half marathon like turning a dial-up as you run. You should start at a comfortable pace, but the more kilometres you rack up, the harder you’re going to have to work. That may mean increasing the pace, but it can also just mean it’s going to feel harder to maintain the same pace.
Keep in mind, “you will have moments in the race where you don’t feel great, and that’s normal — don’t allow those moments to define your race,” says Sapper. “Realise that this too shall pass and use that moment to think about what your body needs to get past it.”
“We like to divide the race into thirds,” adds Levin. “Run the first third with your head: think smart, stick with your plan. The second third, run with your legs — you’ve covered this mileage before. The final third, run with your heart.”
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