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How You’re Screwing Up Your Long Runs

Many runners are conflicted or confused about the advice that long runs should normally be done at a slow and conversational pace – in this post, I’m going to dig into the details and reasoning behind this.

Long runs are easily the most popular topic that runners email me about.

As an online running coach, I get emails every day from runners in training – whether for a half marathon, marathon, or ultramarathon – asking about how they should do their long runs.

(You cancheck out my more comprehensive Long Run article here.)

The most common question is something along the lines of:

“Hey Thomas,

I’m hoping you could clarify something for me.

My training is going well and I’m following training plan A B C. I’m following the advice that I should be doing my long training runs at a slow, conversational pace. However, this almost feels too easy – and leaves me concerned that on my race day, I won’t be able to run the full distance at my target pace . . . I’ll be too accustomed to running slow. What should I do?”

Let’s jump in!

The Purpose of Long Runs

Long runs exist to increase your endurance (cardiovascular strength, muscular development, mitochondria increase – more specifics here).

This is so that come race day, your body is adapted to go the entire distance.

Simple so far, right?

For beginner and intermediate runners (i.e. those of us without 5+ years of steady distance running under our belts), going out for long runs each weekend isn’t something our body is accustomed to.

Add to that the fact that these long runs aren’t taking place in a vacuum – they are part of a structured, but at times intense, training schedule.

This means that sometimes you’ll rock up to your long runs and already be sore and tired.

And it means that you’ll almost certainly be sore and tired the day after each long run – when you’ve likely got another workout scheduled.

Balancing Training Load with Intensity

This is where the rubber meets the road.

Your training plan needs to get you race ready by developing your running ability, speed, and endurance.

However, combining speed + endurance on your long runs can be exhausting.

It may be maintainable for few weeks, but over a 3-5 month training period your body doesn’t get much of an opportunity to recover.

Gradually aches, strains, fatigue, and injury begin to manifest.

That’s why the accepted practice for marathon training is to remove any intensity from your long runs.

Remember, the purpose of your long runs is simply to increase endurance.

If you parse out speed, all of the required benefits can be gained by running your long runs at a slow, manageable pace.

Two Distinct ‘Muscles’ – Speed and Endurance

The analogy I use when explaining this to runners is to imagine that ‘speed‘ and ‘endurance‘ are two distinct muscles.

You can choose to try and train them together by doing long runs at your race pace, but it will leave you exhausted and take longer to recover from.

Alternatively, you can isolate each of these muscles and train them separately.

In other words – do short race pace runs through the week, and a long run at the weekend.

This way you’re not over-taxing your body at any one point, and you’re spreading the training load over the week.

Now, if you’ve been training for a long time and your body is already adapted to race pace long runs, you’re in a different camp. But for the majority of runners in training, long runs represent a new physical challenge – so should be treated with respect.

long runs grab

Maintaining Race Pace on Race Day

“But how will I know that I can run long and fast come race day?”

Excellent question.

Some runners get understandably nervous about the ‘slow and steady’ long run approach, as it means that race day will be the first time they actually do a long run at race pace.

There are a couple of remedies to this.

First, it’s fine to do a few long runs at your target race pace. I’d recommend no more than one every 3 to 4 weeks; and be mindful that your body may need extra time to recover afterwards.

Second, you can incorporate Fast Finish long runs; these are normal long runs where you run the last 30% of the run at an increased pace – not necessarily race pace, but faster than your regular pace.

An important point to bear in mind is that your race day performance is almost always better than any training run.

Your body is better rested and tapered, you’re psychologically primed, you feel the adrenaline of the event, you may have fuelled better and rested more, and you will feel the support of other runners and crowds.

It’s natural to feel nervous and doubt your potential, but you should feel reassured that you’re very likely to be strong on race day.

Takeaways

To summarize:

  • The majority of distance runners aren’t well enough adapted to run their long runs at a fast pace / race pace. Doing so places too much strain on their bodies during an already busy training schedule.
  • Due to this, the best solution for balancing training v.s. the risk of overtraining is to perform the majority of long runs at a slow, conversational pace. The runner still gets all the advantages of improving their endurance but at a lower intensity.
  • Experienced distance runners can vary their long-run pace more than beginner / intermediate runners.
  • Runners get nervous about not performing any long runs at race pace; it’s suggested that these runners do a faster long run every 3-4 weeks maximum, and preferably during a step-back week.
  • Fast finish long runs are an effective tool for combining long runs and speed, with less risk of overtraining / fatigue / injury.

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Half Marathon Training: The Essential Guide

Half marathon training is a huge topic – getting yourself ready to run those 13.1 miles (or 21.1 kilometers) requires discipline, enthusiasm, and a lot of work – but it’s also an extremely rewarding experience!

In this post, we’re going to dive deep on every topic that you need to know about for your half marathon training and preparation – whether it’s getting started, training runs, cross training, nutrition, gear, race prep – we’ve got you covered!

We’ve also opened up our library of free, downloadable half marathon training plans for you guys to access – there are training plans for each ability level and goal out there!

Let’s jump in!

half marathon training woman

Half Marathon Training – Getting Started

If you’ve just committed to a half marathon, then congratulations!

It’s an awesome experience, and a great personal challenge to follow through on all the training and preparation that is required.

And if you need some guidance – whether it’s for what gear you need, or how to train, you’ve come to the right place!

Specific Advice for Beginner Runners

Running a half marathon is a big undertaking, and if you’re new to running you have a lot to do.

Here’s some tips that are specifically for you newbies!

Regarding run training:

  • Work on your form. If you’re not used to running, the first thing to get right is your running form. Having good form provides the building blocks for everything that comes later – we can then begin to add on distance and speed. But if you ignore form early on, it’s more likely to lead to issues as you pile on the miles.

    Check out our guide to Proper Running Form!
  • Set realistic goals. Slow and steady wins the race, at least that’s how the old adage goes. And for beginners, it’s true. When you’re researching your half marathon, it can be easy to get ambitious and set yourself a challenging goal – such as finishing in two hours. However, pushing your body too hard will only increase your risk of injury, burnout, and fatigue. Instead, choose a sensible goal – and don’t push yourself to the point of burnout.

    A great goal for first-time half marathon runners is simply to finish! You can use your first half marathon as a way to discover how you feel running 13.1 miles, and then pursue more ambitious goals in later events!
  • Choose a suitable training plan. Your half marathon training plan will be your roadmap from where you are today to your half marathon start line, so it’s important to choose well. You should pick up a training plan which reflects your goals, ability level, and the time window you have to prepare.

    I get into training plans a little later in this post, but here are our most popular beginner training plans (all free to access and download):
Half Marathon Training: The Essential Guide 1
Half Marathon Training: The Essential Guide 2
Half Marathon Training: The Essential Guide 3
  • Doubting your ability? If you’re wondering whether you’re biting off more than you can chew, my advice is to simply get started. Grab a free copy of our Couch To Half Marathon Training Plan, and see how you do for the first week. This is our most suitable plan for people with no running background; it incorporates run/walking to get you gradually used to things, and allows you to take breaks after reaching various milestones.
  • Still thinking that running a half marathon might be too much? There’s no hurry, or pressure, to hit the 13.1 mile mark. Start off with shorter events, such as 5k’s and 10k’s, and find your feet there first (here are our 10k training plans).
  • Join a running club. This is my number one piece of advice for newbie runners with a goal in their mind. Becoming part of a running community gives you support, people to train with, and direct access to runners with experience who can answer all your questions!

    Our Marathon Handbook Facebook community is also an awesome place to ask questions of our group of thousands of experienced runners!
half marathon training - shoes

Assessing Your Running Fitness Level

Perhaps the biggest doubt that runners have when they sign up for a half marathon is when they ask themselves “am I actually fit enough to do this?“

I can tell you that if you’re reading this, the answer is almost certainly a ‘yes‘ – yes, you can complete a half marathon!

Where many runners fall astray in their half marathon efforts is in their training and their race pacing strategy. I discuss both of these out later in this post, but needless to say that a half marathon is perfectly achievable.

Even if you can’t run the whole distance, it’s perfectly acceptable to adopt a run/walk methodology. (If you do, it’s important that you plan to do this – rather than run as much as you can, then walk only once you’re drained).

So, how can you assess whether or not you’re actually ready to begin half marathon training?

My advice to all of you is to just start. Find a half marathon training plan which reflects your goals, time schedule, and ability level, and jump in.

If you’re finding the first week of training too tough, then that plan is probably too tough for you – and you might want to try an easier one.

Likewise, if the first week was almost effortless, maybe you should consider a more challenging goal.

Defining Your Half Marathon Goals

One of the biggest mistakes that half marathon runners make is not defining their race goals early on.

So many runners turn up to the start line of their half marathon without knowing exactly what they’re hoping to achieve on that day.

This often means they ‘wing it‘ – they go out too fast, spurred on by the adrenaline of the start line – and suffer later on.

How Your Half Marathon Goal Influences Your Training

Here’s why I think it’s so important to determine your half marathon goals as soon as possible:

Your half marathon goal dictates your whole training methodology.

Once you’ve determined your goal, we know exactly where you need to be on Half Marathon day, so we can train towards that.

Planning your training around a goal saves time, means you’re not training more or less than necessary and guides you in determining your training run pace and intensity.

I recommend that you first determine your half marathon goal, then choose a training plan which reflects that goal.

Let’s break down the different options when choosing a half marathon goal:

The ‘Just Finish’ Goal

The ‘Just Finish’ goal is when your only aim is to reach the finish line of the half marathon – no matter how long it takes.

If you’re a rookie runner, or are worried about your race performance, then this is the goal for you.

In fact, I would recommend this goal to any first-time half marathon runner.

Don’t get hung up on finishing times and results.

There’s no need to get ambitious and risk burnout and injury.

Save your time-based goals for future half marathons!

The ‘Run All The Way’ Goal

This goal is one in which you don’t stop to walk at all during your 13.1 miles.

It’s a great goal as it’s a personal challenge as opposed to comparing your speed against other runners.

It also requires discipline and pacing, two things I’ll get into later in this post.

The Time-based Goal

Time-based goals are when you decide you’re going to aim to cross the finish line within a certain time – for example, a common goal is to run a sub 2-hour half marathon.

Having a time-based goal gives you something to chase, and can help provide structure to your training plan.

(check out our Half Marathon Pace Charts to figure out the speed required for various target finish times).

We have the following training plans based on time-based goals – they’re not for beginners!

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Half Marathon Training: The Essential Guide 5
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Half Marathon Training – Explained

Now let’s jump into the heart of your half marathon preparation – your physical training.

I’m going to walk you through each different type of training run or workout you’ve got coming up, to explain the HOWs and WHYs behind each one.

Training Runs

Training runs are your regular, middle-distance runs which make up the majority of your half marathon training schedule.

You’ll typically do 2 to 3 training runs per week, and their distance gradually increases as your training schedule progresses.

The purpose of these runs is to contribute to your overall weekly mileage, and get your body accustomed and adapted to running.

I recommend that you spend time focussing on running form during these runs – it can be easy to slip into bad habits!

If you’re a beginner runner, you should be doing these runs at a slow, comfortable pace.

If you’re aiming for a specific half marathon finishing time however, you want to be performing these runs at close to your target HM pace.

Walk / Run

Walking/Running – also referred to as Jeffing – is an awesome technique for rookie runners that allows them to go longer by alternating running with walking breaks.

Our Couch to Half Marathon Training Plan includes walk/run workouts in the first few weeks; we gradually change the ratio of walking to running until the walking is all but phased out, but if you wish you can continue to follow the training plan while adopting a walk/run strategy.

For example, the first week of this plan feature a walk/run ratio of 2 minutes walking, 1 minute running. As the weeks progress, the amount of running gradually increases and walking decreases.

Everyone adapts at their own pace, so don’t get too hung up on phasing out the walking part of your workout at a particular rate – do it as it suits you.

Long Runs

Long runs are a staple of a half marathon training; essentially, with each long run you increase the maximum distance you can run.

Long runs improve your musculoskeletal strength, your cardiovascular system, and your body’s ability to keep fuelling itself for prolonged periods of exercise.

You should do your long runs at a slow, comfortable, conversational pace – don’t focus on speed at all, even if you’re aiming for a time-based goal.

Do one long run per week – most runners do them at the weekends, as it’s the most convenient time.

Speed Work

Speed work is specifically the realm of advanced half marathon runners with time-based goals.

Doing speed work improves your running economy and your base running speed.

But it also stresses the muscles and can tire you out faster – when you add speed work to an already-busy training schedule, you increase the probability of injury, burnout, and exhaustion.

For that reason, I don’t recommend speed work for rookie runners – only experienced runners looking to improve their performance.

Check out our article detailing the various forms of speed work you can use!

Cross-Training

Cross-training is an important part of your half marathon preparation – and one that many runners completely overlook.

Cross-training refers to some type of physical exercise that complements your run training – but doesn’t involve running.

The best forms of cross-training are activities which strengthen the legs, glutes, and core – all of which helps your running, and help you avoid injury.

Therefore I recommend strength training, resistance work, pilates, yoga, and swimming as great cross-training activities!

Rest

Downtime is an essential part of your half marathon training journey; it allows your body to recuperate and consolidate the gains you’ve made in training.

If you don’t take any downtime, your body will always be in ‘fight or flight‘ mode. Putting aside a couple of days per week where you actively relax sends the signal to your body that it should go into recovery mode – helping you improve.

Look to take around 2 rest days per week – but don’t be afraid to take an extra day off any time you’re feeling frazzled.

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Half Marathon Training Nutrition

Once you begin training for your half marathon, it pays to spend some time focussing on your nutrition.

Your body needs fuel to power your runs, and nutrients to help you recover quickly.

Here are my top tips for half marathon training nutrition:

  1. Stick to simple, whole-foods based meals wherever possible. Avoid heavily-processed foods which take longer for the body to break down.

  2. Your body will primarily use carbohydrates as its source of fuel when running, so ensure you’re eating a diet rich in carbs. Pastas, breads, veg, and legumes are all great places to start.

  3. Prior to going for a run, opt for a high-carb snack 45 minutes before – a banana is the perfect pre-run fuel boost.

  4. During your run, you shouldn’t need to worry about consuming snacks unless you’re running for more than an hour – which will be a few of your long runs. On these long runs, munch on something at the 45-minute mark, and every 30 minutes or so thereafter. Sports gels are a great form of fast energy, as is trail mix and other snack bars.

  5. After you finish running, your body is primed for recovery foods. Eat a snack or meal within an hour or finishing, and aim for something that is high in both carbohydrates and protein, as both are essential parts of the recovery process.

  6. Don’t feel too bad about having the occasional binge or cheat day – but be aware that they can screw with your energy levels, and make running harder or less pleasant! The healthier and more balanced the diet is, the better.

  7. Plan out your race-day nutrition and test is all beforehand. This means knowing what you’ll have for a pre-race breakfast, what you’ll eat at the start line, what snack you’ll take during your half marathon – test, test, test!
half marathon training nutrition avocado

Half Marathon Training Plans

Choosing the right Half Marathon Training Plan is essential for getting off on the right foot!

Here are some questions to ask yourself before you look for a training plan:

  • What’s my current running ability level?
  • How much time do I have to train for my half marathon?
  • What are my half marathon goals?
  • Realistically, how much time can I commit every week to my run training?

Once you’ve got answers to those questions, mosey on over to our Half Marathon Training Plan Library and pick one out that best suits you!

Half Marathon Training Plans

All of our training plans have been designed by a UESCA-certified running coach and road-tested by hundreds of runners.

You can grab our training plans in both PDF and Google Sheets format – so you can edit it, download it to MS Excel, print them off – do whatever you want!

The Half Marathon Taper

The taper is the final 2-3 weeks before your half marathon, where you gradually begin to wind down your training – so you’re well-rested and in optimal condition come race day.

Did you know that your hardest training week will be 2 or 3 weeks before your actual half marathon?

After that, you want to decrease your training volume by around 30% each week.

The taper gives your body time to heal, recuperate, and consolidate the gains it’s made in training.

All that run training has left micro-tears in your muscles, your body has been under a lot of stress.

Your body uses the taper to repair itself.

Tempted to skip the taper and squeeze in some last-minute training?

Don’t be.

There’s little you can do in those last few days and weeks to actually become a better runner – it’s already too late.

Instead, focus on recovery, repair, and gradually reducing your training volume.

Don’t stress if this sounds like a lot of work to follow – all our training plans have the taper mapped out in detail already!

Half Marathon Training and Preparation- 10 Final Bonus Tips

Alright, so we’ve covered the main big areas – but I didn’t want to finish without sharing a few extra tips.

Here are my 10 bonus tips for your half marathon training and preparation:

1. Don’t Be Afraid of Rest Days

Rest days are your opportunity for some down time – so take advantage of them.

Don’t be tempted to squeeze in an extra run or cross-training session.

They’re a necessary part of your training.

And if you’re beginning to feel lingering fatigue and burn-out, don’t feel guilty about pulling the duvet over your face and having an extra day off.

In the long run, your body will thank you for it.

2. Hydrate well

Good hydration is a core part of run training.

As we run, we sweat.

Hydrating helps replenish those fluids – but it also has a myriad of other benefits. It helps us thermoregulate our core temperatures, for example. It also helps keep our joints lubricated.

Stay hydrated during run training – but also in your day-to-day activities too.

3. Foam Roll for Recovery

Foam rolling is a form of myofascial release – it helps work out any tension and knots you’ve accumulated in your hours pounding the pavements.

It’s common for quads and calves to get tight through continuous running too. Foam rolling can help loosen them up.

You can even foam roll for 5 minutes before a run to help warm up your leg muscles!

And spending 5-10 minutes post-run with a foam roller is a sure-fire way of resetting your legs, so they can recover right and be better the next day.

4. Find Company!

Running is better with company, period.

Miles can melt away as you catch up with your friend, or running club buddy.

Running with others is a great way to stay motivated, get support, and share information.

If possible, find a friend who is training for the same half marathon as you, so you can match either other in training.

5. When It Gets Too Much, Walk

Never be afraid of a walking break!

Half marathon training can be intense – and whether it’s the physical effort required, or you simply feel drained, feel free to take a walking break.

No one is timing you – focus on simply completing the miles, not on how long it takes you.

And walking can be very pleasant too!

6. Get the Right Gear

Don’t be tempted to do your half marathon training runs in those old pair of gym shoes you’ve had at the back of the closet.

Same goes for your running shirts, shorts, and bras – make sure you’re training with decent gear.

Making the small investment at the start of your training will pay off hugely as you enjoy running in your new gear. You’ll be more comfortable, and less likely to have any snagging issues like blisters or chafing!

7. Tell Everyone About Your Race

This one is a fun little secret I use with clients – I get them to share their half marathon goals with everyone they can – family, work colleagues, on social media…

…why?

Studies have shown that social accountability has a huge effect on your commitment levels.

Therefore if everyone is expecting you to run a half marathon, you’re much more likely to follow through and actually complete the half marathon training.

Go and draft up that Facebook post!

8. Print Off Your Training Plan and Stick It To Your Mirror

Another awesome hack I use with clients – once they’ve settled on their training plan, I get them to print off the plan and stick it to either their fridge or their bathroom mirror.

They then cross out each day’s workout once it’s done.

This visible cue helps form a habit, and makes it less likely that we’ll want to skip a workout.

Why the fridge or bathroom mirror?

It’s simple!

Placing the plan somewhere visible means you’ll see it a few times each day, and it will prompt you to follow through!

9. Do a Dress Rehearsal

In one of your training long runs, I want you to simulate your half marathon race day as closely as possible.

This means you should:

  • wear all the gear you plan to wear on race day,
  • eat the same pre-race food,
  • try and run on a similar route with similar conditions.

All of this is your opportunity to test your systems and gear for any snagging points.

Maybe your socks begin to run after an hour of running.

Maybe you realize you can’t stomach energy gels in the heat.

Whatever it is, you want to figure it out before race day!

10. Don’t Allow For Race Day Surprises!

In addition to your dress rehearsal, here are some more steps to take as race day approaches to avoid any unpleasant surprises:

  • Research where the aid stations will be on the route, and what they’ll provide
  • Study the race check-in information, as well as arrival times and start line instructions
  • Find out in advance if the race organizers allow for drop bags, if you’re planning for one
  • Remember to charge your phone or GPS watch the night before your race!
  • Lay out all your race gear the night before your race, so you just wake up and put it on!

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21 Things You Should Know Before Your First Half Marathon

Signing up for your first half marathon is a big deal.

13.1 miles of grit, sweat and mental toughness.

While it may be challenging at times the training and race itself is worth the glory of crossing that finish line.

Before you lace up for that first training run, here are 21 things you should know.

half marathon medal

1. You Don’t Need To Run 13.1 miles Before The Race

In fact, you shouldn’t run 13.1 miles before race day.

Your training plan will prepare you for the half marathon though you shouldn’t hit the full mileage in order to avoid injury and fatigue.

If you’re able to run 10 to 11 miles at once, then the adrenaline will carry you through those last few miles.

2. You CAN Do This

Repeat this to yourself when you start to doubt. You most certainly can run 13.1 miles! Regardless of if you’ve never run a mile in your life or have a routine 5-mile loop, your body will train itself up for the full race. It takes some sweat and hard work, but you’ll get there.

3. You Need Proper Running Shoes . . .

Without the proper running shoes, you are more prone to injury and discomfort during and after your run. Invest in a good pair of shoes that fit your feet and form.

Most running stores have associates who are well-versed in different types of shoes and can help you make an educated decision. Check out our guide to Choosing Running Shoes if in doubt!

4. . . . But The Rest Is Optional

One of the best parts about running is that all you need is a solid pair of shoes. A GPS watch, sweat-wicking clothing and a water bottle belt are nice, but they are not must-haves when training for a half marathon. Invest in what you are comfortable with as a foundation and go from there.

5. Running Groups Can Be A Lifesaver

Running is more fun together. It’s a simple truth that can help you get through the long, dull mileage of training for a half marathon. Head to your local running store to see if they have a group you can join. Staying fit and making friends is a combination that can’t be beaten.

6. A Training Plan Is Essential

For the best possible results leading up to and during the half marathon, you need a training plan. This will take the guesswork out of it for you and help you stay on track.

The good news is that we’ve got you covered – check out our library of Half Marathon Training Plans; there’s plans for all abilities.

7. Seek Out A Tried And True Running Route

As you are planning to log many miles, it is nice to have a running route you feel safe on and enjoy. You may not use it for every run, but at least you know how to tick off a certain number of miles on a proven path.

8. Strength Training Will Benefit Your Running

Resistance training will increase your leg strength and enhance your endurance while training for a half marathon. According to the Journal of Strength and Conditioning Research, three days of resistance training a week will benefit your running. This could be done with free weights, machines or through a fitness class.

9. Fueling Is A Trial-And-Error Process

During your race, you’ll need to fuel your body with additional carbs either through sports drinks or gels. Don’t wait until race day to try this out for the first time. Similar to building up your leg muscles, you also need to practice and test out your stomach muscles to see what works.

10. Plan Your Hydration Stops

You will need to drink water while out for your long runs. If you can, plan your route near water fountains that you can stop at along the way. If that’s not possible, you can stash a water bottle somewhere safe that you can grab along your route.

half marathon race 2

11. There Is No Shame In Walking

Don’t stress if you need to alternate between walking and running.

In fact, many runners do this and see positive results. Whether you use a walk/run approach to build fitness or while going through water stations, know that it is okay.

12. Training Doesn’t Have To Take Over Your Life

Some people fear that signing up for a half marathon will result in canceled social plans and no life other than running. But that doesn’t have to be the case!

You may need to strategically plan your training runs around social plans or work events, but it’s possible to do so without interrupting your regular routine. Just don’t forget to factor in a day of rest!

(related post: How To Find Time For Run Training).

13. Long Runs Can Get Boring

Unfortunately running 8 miles solo isn’t always the most exciting venture. You can pass the time by running with a buddy and chatting, listening to podcasts, music or audiobooks.

It’s also a great time to clear your headspace.

14. Be Prepared To Train In All Elements

Most climates won’t give you the same weather every day. Going into half marathon training know that you may encounter rain, wind or humidity.

However, if you tell yourself you’re going to run regardless then you’re more likely to lace up.

15. Don’t Eat Anything New On Race Day

On the morning of the race don’t try out a new oatmeal recipe or suddenly add milk to your coffee.

You never know what might upset your stomach, so it’s best to stick to a routine that has worked in the past. Keep it simple and enough to fuel you, but not heavy.

16. Your Half Marathon Should Be Fun

One of the best aspects of running is the actual race day! There are spectators lined up cheering for you, medals and treats at the end and the reward of a goal achieved.

Once you’ve made it to the start line it’s time to enjoy the ride.

17. Have A Race Day Plan

Leading up to the day of the half marathon make a plan you can follow. Figure out where you’ll park, if you’ll use gear check, how many gels you need to bring and what you’ll wear.

If you have this decided beforehand then you won’t waste energy trying to figure it out a few hours before the race.

18. Spectators Make The Race More Fun!

Invite your friends and family! There is nothing better than seeing loved ones screaming for you as you accomplish a goal.

Especially at mile 11 or 12 when you’re hurting. It’s a pick me up you’ll want and need.

19. Prepare for Blisters, Black Toenails, and Chafing

One of the ugly parts of running is the toll it can take on your body.

While training for a half marathon you’ll be logging many miles so prepare yourself for some blisters, toenails that will bruise and fall off and worst of all, chafing.

These are simply battle scars to show the hard work you’ve put into training.

20. You Have To Wear Your Medal To Brunch

It may feel corny or cheesy, but if you just ran a half marathon then you deserve to proudly wear your medal during brunch. It’s an unwritten rule of the sport.

half marathon happy

21. You’ll Probably Want To Sign Up For Another (Once You’ve Recovered)

Running is addictive!

There’s no denying that after you cross that finish line you’ll likely get the bug to do it all over again.

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Couch To Half Marathon: Complete Guide and Training Plan

Going all the way from being on the couch to half marathon ready is a huge journey, and requires an investment of a lot of time, effort, and exercise!

The good news is that it’s not all hard work!

Training for a half marathon can be a lot of fun, and can has positive effects throughout the rest of your life – such as increased energy levels, losing excess weight, improved mood and a fresh perspective.

What’s more, it’s a journey that you can break up into several smaller chunks – there’s no need to treat it as one huge challenge.

Instead, I’ll show you how to break up your training into distinct milestones – 5k, 10k, then the half marathon itself!

Ready to learn how to go from couch to half marathon?

Let’s jump in!

Couch To Half Marathon: Complete Guide and Training Plan 8

Walk First, Then Run

Worried about your current running abilities?

Concerned that you can’t run very far right now?

Fear not!

When you start off, you can use a run / walk method to get the required miles in.

This is a combination of running intervals interspersed with walking breaks, so you don’t get too tired.

The trick is to find a balance of running and walking to suit your ability level.   It should be challenging, but sustainable.

For example, in a 30 minute running workout you might want to consider running for 2 minutes, then walking for 1 minute. Repeating this pattern 10 times will get you to your 30 minutes.   

As your training progresses, you should aim to increase the amount of time spent running, and decrease the walking – until you’re running continuously.

Our training plan includes run/walk workouts for the first 4 weeks, gradually getting you adjusted to running consistently.

Focus On Form and Miles, not Speed

When you’re starting off on your running journey, don’t think about speed.

It’s simply too early for you – your body has to adjust to the physical movement of running, and the mileage you’re adding, before even thinking about speed.

And with the volume of physical training you’re undertaking, your body is under a good level of stress already. No need to push it harder – and risk injury – by trying to go fast.

Getting caught up with target finishing times and trying to race friends isn’t worth it – not for your first half marathon, at least. Leave your ambitions for the next race.

So, how fast should you be running?

Instead of focussing on speed, think about running based on feel.

You want to be running at a sustainable, conversational pace – in other words, a speed at which you could hold a conversation with a friend without getting out of breath. 

In It For The Long Run

The most important training run of your week will be the Long Run.

These are designed to increase your endurance, and how far you can run at once.

Each week, your long runs should get progressively longer, maxing out at around 11 miles.

You want to do your long runs at a nice and slow, relaxed pace.  Don’t even think about speed – think about it is as a jog or plod, where your goal is simply to keep going – not worrying about speed at all.

If your schedule gets a bit crazy, feel free to drop other training runs – but try to keep your Long Run in the mix – it’s undoubtedly the most important run you’ll do each week on your couch to half marathon journey.

Prioritise Your R&R

A good runner knows how important it is to focus on recovery – especially when following a busy training plan.

When you’re squeezing in several run workouts per week, you want to do everything you can to recover quickly – otherwise, you’ll soon be running on tired legs, and the tiredness can compound, leading to burnout and injury.

Some of our top recovery tips include:

– foam roll and stretch after each tough run workout

– each a carbohydrate and protein-rich meal within 45 minutes of finishing your run

– don’t overtrain – if you have sore legs for two days in a row, take a break from training

– compression gear and ice baths are popular tools many athletes swear by for recovery

– get plenty of sleep!

Fuel Like An Athlete

All that running needs to be fuelled – especially once your mileage grows.

Remember to eat a carb-rich snack some 45-60 minutes before each workout – even if it’s just a banana – to ensure you’ve got easy-to-access energy ready for your run.

For your weekly long runs, you want to have a larger snack, or breakfast, one hour before your run.  This could include a bagel with peanut butter, or an omelette with some veg and cheese.

Once you are running for over 60-75 minutes, you also want to start fuelling during your run to ensure you don’t bonk. Experiment with energy gels and other snacks like Clif Bloks or trail mix, nut butters, and fruit.  It’s important to keep those carbohydrate stores loaded!

In terms of diet, you may wish to consider sticking to whole foods, and avoiding overly-processed prepared foods – as the body find the latter harder to break down.

Stick To The Plan!

The number one predictor of half marathon success (in my humble opinion, as a coach to thousands of runners) is how well you follow your training plan.

I see time and time again that runners who are disciplined and follow through on their training plan are much more likely to complete their training and have success on race day.

Runners who neglect their training are much more likely to drop out – and if they do make it to their race, there’s a big chance they’ll crash and burn.

Bear in mind that it’s totally fine to take breaks from the training plan, or switch it up to suit your life – after all, we all get injuries, illnesses, and have other commitments crop up.

Couch To Half Marathon Training Plan

Check out our free, downloadable Couch To Half Marathon Training Plan

This plan is designed to get you ready in as little as 15 weeks – though you can use it to go at your own pace, as described in the training plan page.

This training plan – like all the half marathon training plans we offer – are free, and can be downloaded in PDF or Google Sheets / Excel formats, so you can edit them. They also come in both miles and kilometers!

The plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in.   It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage.   The plan includes one cross-training day per week and two rest days.

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10 Dynamite Ways To Find Time For Run Training

One of the biggest day-to-day problems faced by runners is simply how to find time to run.

Whether you’re just starting your running habit or training for a marathon, working your running schedule around the rest of your life can be tricky.

Whether it’s your job, your family, kids, other hobbies or commitments . . . life is busy and gets in the way a lot.

And often the first thing to get culled from a busy schedule is your workout.  After all, it’s a solo pursuit which only affects you, right? 

In this article, I asked a group of runners for their tips and strategies on how to ensure they find time for their run training and balance it with the rest of their lives – including a few tips specifically for parents!

Let’s jump in!

10 Dynamite Ways To Find Time For Run Training 9

1. Early Morning Runs

Bad news for night owls!

The most common response for finding time for run training from the runners I spoke with was to run early in the morning.

Getting up before the rest of the world and carving out that specific time for running means you’re doing your workout before anything else in the day.   

If you are determined enough to get out of bed early, then you are giving yourself a huge head start.   And starting the day off with some exercise and movement boosts your mood and energy levels for the rest of the day.

“Up and out at 5:30 and you get basically free miles before the rest of the family are out of bed, without eating into the day!” said Bill Deakin, over on our Marathon Handbook Facebook Group.

Rachel Matson agreed, telling me that “by training at that time of day it has made me feel like I haven’t missed out on ANY family time. It opens up my whole day to be available to do the other things I need to get accomplished.” 

Worried that you’ll struggled to get out of bed for an early morning run? check out my more in-depth blog The Bulletproof Guide To Early Morning Runs for more guidance on how to execute!)

2. Incorporate Running Into Existing Plans

One way to get some miles under your belt is to find opportunities to add running to your existing plans.

Need to go to the store for a few things?  Run instead of taking the car.

Can you switch up your commute so you run instead?

Any short journey or errand can potentially turn into a way to get your run training in.

It may mean that you’re not exactly following the mileage of a training plan, but sometime you have to accept that getting any form of running in is better than none.

James Grieveson Hickie is a big proponent of adding running to other parts of life, including travel: “On holiday? Take your things and go running to explore. Invest in a lightweight backpack to carry a change of clothes, and a micro fibre towel to save room.”

3. Treadmills = Reliable

(Almost) everyone finds treadmills boring.

But they can be your secret weapon in guaranteeing you get your run workout in.

Having a treadmill either at home or at a nearby gym guarantees that whenever you have that free gap in your schedule, you can take advantage of it and get your necessary miles in.

Treadmills are there no matter what time of day it is, or what the weather is like outside.  

Accepting they are a useful tool can help you see the positives of stepping on the old hamster wheel every day!

4. Commit to  Runs In Your Schedule or Planner

Sometimes, it’s worth reflecting on the value you put on your running and health.

This can help us realise how important it is to prioritise it – and the best way to do this is to add it to your calendar or planner.

Lucy Georges says “program your training sessions in your diary just like other appointments. The act of doing this not only reserves your time slots, but also makes you think about how training will best fit in with the rest of your commitments in a given week.”

5. Follow The Plan

Meagan Carty spoke of the value of having a training plan to follow – even if you need to make adjustments to it along the way: 

“Just having a training plan helps…even if the days have to be swapped sometimes, getting to the end of the week and having everything crossed off is a big motivator to fit the trains in and around all the rest.

I know that times when I am not training specifically for a goal and so aren’t following a weekly plan it is easier to “miss” training”.

6. And Always Be Flexible

No matter how well you plan and schedule, life can easily get in the way.

Don’t be too rigid in your plans, and – who knows – an opportunity for a run may present itself!

Annie Kelsey described one such occasion:

“Today we had an overbooked schedule and I didn’t think I would get in a run. Found out the parent didn’t have to stay for a birthday party and the party rental place happened to be near a trail. I dropped off my kid and had 90 minutes to get in a run! You do what you can (often times on short notice) when kids are always on the go!“

No matter how well you plan and schedule, life can easily get in the way.

Suddenly you realise you’re double-booked, or the babysitter cancels on you, or your spouse falls ill.

Sometimes you can find new opportunities, other times you simply have to sacrifice your planned run.

Part of life is being flexible and not getting frustrated at such occasions – it’s easy to feel cheated when your personal pursuit get sidelined, but use it as an opportunity to plan better and look for creative, new solutions to continue your running!

Balancing Run Time With Family (7 -10)

Those of us with family commitments – especially if they include young kids – have their work cut out for them to find time for run training.

Here’s what our community of runners advised:

7. Train When It Doesn’t Affect The Family

The quickest way to make your running unpopular is to ask everyone else to change their schedule so you can go for a run.

While you know the value of the time you spend running, others will often quickly start to resent it if it becomes disruptive to family time.

Therefore it’s important to incorporate training into your family life.

How?

Early morning runs, as we’ve discussed, are great for this – you’re running while everyone else is still in bed, so they don’t mind you being gone.

In fact, they will probably appreciate the effort you’ve made to work around them, and notice your improved mood during the rest of the day.

Every family has different schedules, however. “For me,” said runner Stephen Wiseman,  “that means day time mostly, when wife works and kids at school. Everybody will have a different ‘best’ time.”

8. Respect That Your Family May Not Love Running As Much As You Do

A side tip from Stephen is to be conscious not to make running your dominant topic of conversation over the family dinner table. 

“Remember not to bore the family with your tedious running updates. Keep them sweet about your passion.“

9. Share Why Running Is Important To You

“I clearly let my family know that training is important to me“, explains Aaron Pettis “and sometimes it will result in Dad not being able to take them to a friends house or other engagement exactly when they’d like to go. It’s good for my kids to know that they sometimes have to sacrifice for the adults in their lives since we sacrifice so much for them so much of the other times.”

Neil McCallum echoed this, and warned against trying to sneak in a quick run: “The more I am open with my family about where I am in my training and when I need to focus, the more understanding and accommodating that they are. When I try and “squeeze in a quick workout”, it never works out. Always backfires.”

10. Work With Your Partner To Schedule Your Run Time

When in the midst of childcare commitments, sometimes your only hope of getting some alone time to go running is to get your partner onboard.

It may be that they are immediately happy to look after the rugrats and let you out to run for an hour or two, but sometimes they need some extra convincing. 

Make it reciprocal by finding ways you can give them some relief to do what they love – whether it’s a workout or watching that Netflix comedy they don’t want the kids to see.

Kelsie Schonberger weighed in on the pros and cons of this approach: “right now I either squeeze in a run during my husband’s lunch (so he can watch the kids) or when he gets home from work (which I hate because I feel like I never see him).“

Hopefully you’ve found some gems in here to help you fit in your run training with life – family or otherwise!

What have I missed out, or what strategies do you use to balance your time commitments with training ?

Let me know below!