Many beginner runners make the mistake of training too much too soon for a half marathon, or they overestimate the half marathon and train too little. Runners who are too enthusiastic and do not listen to their bodies risk overloading themselves and getting injured. If you find the right balance in your training, the finish line of the half marathon will soon be within reach. Follow this advice on how to train for a half marathon and start your preparation to complete your first half marathon.
How should I train for my first half marathon?
To successfully train for a half marathon, it is important to run enough kilometres per week consistently so that your body gets used to running for a longer time. Beginner runners can start with 15-20km per week and gradually build up to 30km per week. Very experienced runners start with 30km per week and build up from there. However, it is important that your body is used to at least one run of 7.5-10km per week. If you are not yet able to do this, it is better to train for a 5km or 10km first to avoid injuries.
If you can run 5km, you can build up to a half marathon in two months, but it is better to take more time for the progression. It is good not to build up too quickly, and unexpected circumstances may arise that prevent you from training as much as planned. By choosing a longer build-up period, you also have a buffer in case you get ill, sustain a minor injury, or are busy with other commitments.
Not all half marathon training sessions need to be long runs. With three short runs and one long endurance run, you provide your body with sufficient stimuli to run a good half marathon. The long endurance run is the most important training session of the week, and its duration should gradually increase. The long endurance run should be performed at a low intensity, meaning you should be able to speak full sentences easily without gasping for breath.
How do I choose the best half marathon training plan?
Now that you have decided to run a half marathon and perhaps already have an event in mind, you will start training. You can look for good personal coaching or purchase a training plan. A training plan should suit your situation well; if you can or want to train only four times per week, a plan with five or more sessions per week will not be suitable. A good training plan is progressive and always includes a long endurance run with a rest day following it.
A half marathon training plan can always be supplemented with core stability exercises. A strong core helps the pelvis, hips, and lower back work together more smoothly, reducing the energy required while running. In addition to core stability exercises, you could complement the training plan with swimming or cycling sessions, which can improve endurance without the impact of running on your ankles and knees.
What is the best preparation for longer runs?
Long runs are the most important training sessions for a half marathon. All other training sessions during the week, such as tempo runs, hill sprints, and fartlek runs, are only preparations for the long runs. To recover well from a long endurance run, it is best to take a rest day the following day. Many people therefore schedule their long runs at the weekend, but this depends on your personal situation.
The long endurance run is also the ideal time to train under different conditions. Ideally, you should perform this session on a course similar to the half marathon you will run, and under similar conditions. It is also good to train in bad weather rather than always running on a treadmill, as it may rain on race day. Finally, the long endurance run is also a great way to develop a feel for your pacing, as starting too fast in a half marathon can leave you exhausted before the finish.
A good half marathon training plan also includes a taper period
Recovery weeks are also an essential part of a training plan for runners. These weeks help you regain physical and mental fitness before starting a new training cycle. For a half marathon, you also want to take extra rest so that you are as fit as possible on race day. In the final week or weeks before the half marathon, you will reduce the total kilometres per week and slightly lower the intensity – this period is called the taper period.
The length of a taper period depends on the duration of your training plan. If your plan lasts eight weeks, only the final week will be a taper week. If your training plan lasts sixteen or eighteen weeks, the taper period will be about one and a half to two weeks. The length of the taper period also depends on your total weekly training volume; if you run a higher weekly mileage, you may need more rest before the half marathon.
Avoid injuries while training for a half marathon
For runners, the risk of injury is always present. It is important to follow your training plan as closely as possible, but skipping a session is better than being unable to train for weeks due to an injury. Many minor injuries can be addressed early so that they hardly affect your training. However, if you ignore small pains for too long, the risk of developing a more serious injury that keeps you from training for an extended period increases significantly.
