With spring finally here, now’s the perfect time to train for your first half-marathon: the days are longer, the weather is warmer, and with lots of races scheduled for the cooler fall months, you have plenty of time to prepare.
Don’t know where to start? Start here!
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KNOW BEFORE YOU GO: Two Common Questions from First-Time Half-Marathoners
- How long does it take to train for a half? This depends on your ability, race timeline, and preference.
- For those already logging at least a dozen miles each week, training may require only 12 weeks (or as few as 8!).
- For those who run frequently but cover fewer total miles per week, a 16 to 20-week plan is ideal.
- For those who are truly starting from scratch, a six-month training window gives you plenty of time to ease into the distance.
- We’ll cover more on training plans in a moment.
- 13 miles sounds so far. Can I really do this? Absolutely. You’d be surprised what your body and mind can achieve with a bit of practice.
CHOOSE YOUR PLAN – THEN STICK TO IT
While you might be able to jump into your family’s holiday 5k without training, a half-marathon isn’t as easy to run off the cuff (unless you’re already cranking out 10-milers). A training plan helps you gradually build mileage and endurance while reducing the risk of injury.
Not sure how to choose the right training plan?
Pick one that’s easy to follow, works with your schedule, and features the kinds of training that are most suited to your goals and preferences. Love running sprints? Find one that mixes in some sprints! Don’t know what fartlek training is? You can absolutely train without finding out. Want something that works in cross-training? Those exist, too!
If your goal is to hit a certain race time, you may want to look for a plan that focuses on speed training. If your goal is simply to finish, the training plan you choose matters less than your consistency. As long as you put in consistent effort – that means showing up on the days when you don’t feel like it, too – you’ll be race-day ready before you know it.
There are tons of free plans available online through a quick search. If you really want a custom training experience, consider working with a certified trainer.
PICK THE RIGHT RACE FOR YOU
For some, signing up for a race before beginning training can help motivate you to stick with the plan (you already paid for the race-day t-shirt, now you have to earn it!). No matter when you sign up, keep these details in mind when choosing your race:
Evaluate the elevation
Floridians should probably avoid running their first half in Colorado, unless they want an added challenge. If your normal training routes cover hilly ground, you may not mind running a hillier race – but first-time racers may want to seek out something flatter.
Pick a fun course for some extra oomph to help get you over the finish line!
There are plenty of races with extra flair, like…
- The Rock-N-Roll running series, which features routes full of live music
- The Disney Half-Marathon that goes through the Walt Disney World parks
- Any race that benefits something you care about!
Trying to qualify for another major race?
Not all races count as qualifiers – be sure to check that detail on the race’s website.
KEEP IT INTERESTING
Let’s face it: Halfway through a six-mile run, you might hit a point where you get a little bored. Luckily, there are lots of ways to keep things interesting, motivating, and energizing.
Run with a friend.
Some runners prefer to run solo so they can stick to their preferred route or pace – or simply because it feels better – but if you find yourself struggling to get out of bed for those longer training runs, consider finding a buddy to train with you or joining a local training group. Besides helping keep you accountable, it also adds a social layer – and extra safety, too.
Find a great playlist.
There are tons of great pre-made playlists to choose from on most streaming platforms. Or, DIY!
Add a piece of gear that makes you feel your best.
You don’t need anything fancy, but if there’s a hat, a pair of sunglasses, or even some funky socks that make you feel especially motivated, put them on!
LAST BUT NOT LEAST - SAFETY FIRST
Fuel appropriately
Hydration is key to keeping your body functioning at its best, but when you’re logging all these extra miles, you’ll need extra calories, too. Be mindful of how you’re fueling your body and how that may need to adjust to accommodate your race-day goals.
Protect your skin
Don’t forget your sun protection and bug spray.
Don’t skip the warm-ups and cool-downs
Starting and finishing every run the right way is a huge part of injury prevention. Think of it this way – would you rather spend five minutes stretching, or 5 weeks recovering?
Mind your physical safety
Wear bright/reflective colors – particularly if you’re running in the early morning or late evening. Be cognizant of your surroundings, especially as you log more miles (maybe on new paths). It’s always a good idea to let someone know where you’re going and when you plan to be home.
Running your first half-marathon might seem a little daunting, but if you stick with your training, take care of your body, and find ways to keep it engaging – whether by running with friends, racing for a cause, or just building a great playlist – you’ll be crossing the finish line in no time. Good luck!