How to Train for a Half Marathon: Expert-Backed Tips for Every Level
Running a half-marathon might sound intimidating, but the right plan makes it achievable for almost anyone.
Covering 13.1 miles requires consistency, structure, and recovery, not perfection. With the right amount of preparation, even beginners can cross the finish line strong.
Experts agree that planning ahead is the key. A typical half-marathon training plan lasts between 12 and 16 weeks, giving you enough time to build stamina gradually.
Most people start with a mix of short runs, one weekly long run, and two days of strength or cross-training.
How Long It Takes to Train
If you’re a newcomer, 14 to 16 weeks of steady effort is your best bet. That schedule allows time for progression and flexibility around travel or busy weeks.
If you’re an intermediate runner, you can condense your half-marathon schedule to about 12 weeks, provided you already have a running foundation.
Many training programs, including those from the Boston Athletic Association and Runner’s World, begin with two or three short runs per week and one long run on weekends.
The long run gradually increases by one or two miles each week until reaching 10 or 11 miles. The final weeks taper mileage slightly to allow for a full recovery before race day.
Cross-training days are just as important as running days. These activities can help to improve your endurance without overloading your joints:
Swimming
Cycling
Rowing
Adding one full day of rest per week can also help to keep your fatigue in check and reduce your risk of injury.
Building Endurance the Smart Way
Whether you’re a first-time runner or returning to the distance, the key is gradual improvement. Training too aggressively often leads to injuries or burnout.
Aim for easy-paced miles that are one to two minutes slower than your expected race speed.
Each week should include one higher-intensity session to improve your cardiovascular fitness. Examples include:
A hill run
A tempo workout
An interval session
Strength training two to three times per week can also make a noticeable difference in your performance and resilience.
Meanwhile, studies show that resistance training reduces injury rates and builds strength.
Nutrition and Recovery
Diet and rest play as big a role as running itself. According to The Mayo Clinic, these daily habits can help the body adapt to training stress:
Balanced meals
Proper hydration
Eight hours of sleep per night
The nutrients from your balanced meals will play a different role in training success:
Carbohydrates fuel long runs.
Protein repairs muscle.
Electrolytes prevent cramps.
Equally important is recovery. It’s important to schedule “cutback weeks” every third or fourth week, reducing mileage by 20% to 30% to let the body rebuild.
These exercises may help to restore flexibility and prevent soreness:
Foam rolling
Stretching
Low-impact yoga
Half-Marathon Mistakes to Avoid
Skipping strength work or recovery time is one of the biggest pitfalls in half-marathon training. Any one of these mistakes can derail months of progress:
Increasing mileage too quickly
Ignoring rest days
Running through pain
Fueling errors are another common issue. Runners who under-eat or forget mid-run hydration often struggle with fatigue.
Practice fueling during long runs to help determine what works best before race day.
Sleep is another silent factor. Insufficient rest increases the risk of injury and slows progress. Keeping a consistent bedtime and avoiding late-night caffeine can make training feel easier and more sustainable.
Mental Preparation
This won’t surprise you: running 13.1 miles isn’t just about the physical, but the mental, too.
These practices can all contribute to a smoother race:
Visualization
Positive self-talk
Realistic pacing goals
Many runners find confidence in completing their longest run two or three weeks before the event. That milestone confirms the body is ready and helps settle nerves before the big day.
Race Week and Beyond
In the final week, the focus should shift from hard training to fine-tuning. Short runs at an easy pace will help you maintain your rhythm without adding fatigue.
Outfitting yourself with familiar shoes, moisture-wicking gear, and the nutrition that works best for you will also help to prevent surprises on race day.
Most importantly, remember that every race is personal. Whether you’re aiming for a personal record or just finishing upright, consistent preparation pays off.
Training for a half-marathon is as much about patience as pace, a steady process that rewards balance, effort, and self-belief.