So, you’ve decided to take on a couch to half marathon training plan?
Congratulations, that is an ambitious and exciting goal; welcome to the running world!
If you are new to the sport, you may think that running just entails throwing on a pair of sneakers and heading out the door, but there is much more to it than that.
From running gear and training time to fueling and hydration, I’m here to give you my best couch to half marathon tips and try and answer any questions you may have.
I want to ensure you have a safe, healthy, and successful couch to half marathon journey so that when you cross that finish line, you are ready for more.
A full marathon, maybe?
In this guide, I will answer the following questions and give you my expert running coach couch to half marathon tips to get you through your training schedule and to the finish line. We also include the best half marathon training plans out there!
How Do I Start My Couch To Half Marathon Journey?
You already have, with Marathon Handbook! You are in the right place to embark on this awesome adventure as we have all the information and couch to half marathon tips you’ll need to cross that finish line.
The first thing you need to begin your couch to half marathon journey is a well-thought-out, professional training plan. We have crafted our very own couch to half marathon training plan that gradually builds up your mileage safely to get you there.
Print out this 15 week half marathon training program and stick it on your fridge; that’s the first step.
What Gear Do I Need To Train For A Half Marathon?
A pair of running-specific shoes is the most essential piece of equipment you will need to invest in for your couch-to-half marathon training plan.
This is the best investment to help keep you injury-free throughout the process.
It can be overwhelming to pick out your first pair of running shoes. So head to your local running store, where professionals will be available to assist you in choosing which ones are right for you and your running workouts.
To get you started, our running shoe guide provides all the important details you’ll need to know when choosing running shoes.
Other gear would include a couple of comfortable running outfits, including running shorts or tights, shirts, sports bras, and running socks.
The most significant difference between running clothing and regular clothing is the material which helps avoid chafing and blisters, and dries quickly.
Lastly, a GPS watch is a great addition to your running gear collection.
Although it is not an absolute necessity starting out, as you can use running apps on your phone to log distance and time, a running-specific watch is a much more convenient way to track your weekly mileage, training runs, and ultimately, your progress.
How Long Does It Take To Go From The Couch To A Half Marathon?
Our couch to half marathon plan is 15 weeks long, providing that you can jog for 5 minutes straight before you begin. If not, please take a few weeks to build up to that benchmark.
Let’s look at how our program is organized, how many days per week you will need to invest, and an average of how long the daily sessions are.
Our program is broken up into three sections:
Couch to 5K
Our couch to 5K plan is based on the run-walk method where you will see walking breaks mixed in with jogging for the first week of training.
Total time: 4 weeks
Weekly time commitment: 4 days of running (including run/walk workouts), 1 day of cross-training (+ 2 days of strength training ideally)
Daily time commitment: Set aside 45 – 60 minutes daily, including warm-up, training session, and cool down.
5K to 10K
Total time: 4 weeks
Weekly time commitment: 4 days of running, 1 day of cross-training, (+ 2 days of strength training ideally)
Daily time commitment: Set aside 45 – 70 minutes daily, including a warm-up, training session, and cool-down.
10K to Half Marathon
Total time: 7 weeks
Weekly time commitment: 4 days of running, 1 day of cross-training (+ 2 days of strength training ideally)
Daily time commitment: Set aside 45 – 60 minutes daily, including a warm-up, training session, and cool-down for sessions during the week. As the long runs progress into longer runs, you will need up to 2 hours for a weekend run.
What Is The Best Way To Avoid Injury While Training For A Half Marathon?
Strength training and cross training!
One of my most important couch to half marathon tips is that running should be complemented with strength training and cross-training sessions to help us improve at a quicker rate and avoid injuries.
Running is a high-impact sport, so we need to assist our muscles, bones, and connective tissues to handle what we put them up to.
Add two 30-minute sessions of strength training to your training plan to boost that fitness level. These sessions should include exercises such as squats, lunges, deadlifts, calf raises, push-ups, planks, and pull-aparts.
Cross-training is another important part of the couch to half marathon journey as it conditions your cardiovascular system without the impact of pounding the pavement.
For beginner runners who are not yet accustomed to the stress running puts on the body, or even experienced runners who are injury-prone, cross-training is an excellent addition to help keep you injury-free while still developing an aerobic base.
Some examples of cross-training include cycling, swimming, elliptical, ski erg, and rowing.
How Can I Stay Motivated During Training?
The best way to stay motivated is to enjoy each mini-goal within the long-term goal as the half marathon race. Choose races that fall on the dates you will be running each stepping stone distance, 5K and 10K.
The race atmosphere is inspiring. Being surrounded by hundreds of other people who share the same passion will motivate you even more, and keep working towards your big goal.
During these races, you will feel the positive energy and excitement everyone is feeling—it’s contagious!
Look at your local race calendars and see what you can schedule into your plan.
Should I Set A Time Goal For My First Half Marathon?
Absolutely not.
The goal of running any new distance for the first time is to cross the finish line happy, healthy, and wanting more.
Running too fast or pushing for a specific time or race pace before you’re ready will frustrate you, which would take all the fun out of the process.
After running your first half, you will have a benchmark time to work off. Then you can start thinking about paces and adding speed work and tempo runs into your training plan. But for this first one, just have fun, and enjoy!
Runners and coaches use several different methods to train. These include pace, heart rate, and power meter (watt) training, but the best way to prepare for your first half marathon is to use the Rate of Perceived Exertion.
This way, you run based on how you feel and don’t try to push a pace you aren’t ready for. On the other hand, you won’t be held back by a high heart rate value popping up on your monitor if you are feeling great and can speed up a bit.
One of my best training tips is to run by feel for this first bout of training for the half marathon distance.
What Are The Best Nutrition Tips For Half Marathon Training?
For a half marathon, we need to think about carb loading before the race due to the time we will be running. To ensure our glycogen stores are built up to decrease the chance of fatigue1Nutrition Delanghe Chiropractic and Health | Waterloo Chiropractor, Physiotherapist & Massage Therapist (RMT). (2020, September 1). https://drdelanghe.com/category/nutrition/ during the race, stocking up on some carbohydrates a couple of days before is not such a bad idea.
This doesn’t mean you need to add a ton of extra food to your current diet, but replace some of your food intake with carbohydrates instead of your normal portions of fats and proteins.
Here is an equation to help you calculate how many grams of carbohydrates you should consume 36-48 hours prior to your race:
10–12 g of carbohydrates/kg of body weight/day2Burke, L. M. (2007). Nutrition Strategies for the Marathon. Sports Medicine, 37(4), 344–347. https://doi.org/10.2165/00007256-200737040-00018
For example, suppose you weigh 60 kilos. In that case, you should try to consume 600-720 grams of carbohydrates the day or two before your half marathon.
Remember, always eat foods you know your body will react to well. You don’t want any unpleasant tummy troubles on race day!
Bananas, oatmeal, bread, bagels, rice, pasta, and potatoes are some possible carbohydrates to add to your diet in the days leading up to the race.
How Do I Fuel And Hydrate During My Half Marathon?
Not only do you need to carb load before your big half marathon, but because of the total running time, you will need to hydrate and fuel during the race.
Another one of my couch to half marathon tips is that fueling must be practiced in your long runs before the race, ensuring you have your strategy well-practiced.
As for fuel, the recommended amount per hour can be calculated using the following equation:
Kilos of bodyweight = grams of carbs to consume per hour
So, if you weigh 60 kilos, you should consume 60 grams of carbohydrates per hour during the race.
During your long runs, try out different energy gels, bars, gummies, and sports drinks with carbohydrates and electrolytes, to find out what works best for you. Check nutrition labels to ensure you add up to the necessary carbs per hour.
For hydration, each of us will need to consume a different amount depending on how much we sweat and the weather on the day of the race.
A surefire way to avoid dehydration is to take a sweat test and calculate the amount of fluid you sweat per hour. When you calculate that amount, try replenishing 80% of your loss.
Remember, don’t chug a bunch of liquid at once during a race, as it may upset your stomach. Take advantage of the water stops and take sips at the different stations throughout the race.
Final Couch To Half Marathon Tips
Now, for some final beginner half marathon training plan tips to get you to the start line:
- Stick to your training plan. If you have to miss some sessions, repeat the week instead of skipping over vital stepping stones.
- Schedule your sessions in your calendar. That way, you’ll be sure to get them in and not schedule anything else at the same time.
- Warm up before every session. Start by walking for 5 minutes followed by dynamic stretching for 5 minutes.
- Check out your running form. During your easy runs, focus on good running form and posture to ensure you are running as efficiently as possible.
- Cool down after every session. Cool down with 5 minutes of easy walking followed by calf, quad, hamstring, and glute stretches. You can also add foam rolling if you wish.
- Respect your rest days. They are just as important as your training days. Your body needs time to recuperate, and if you don’t give it what it needs, you raise your risk of injury or burnout.
- Have fun! Run for fun, that’s what I always say. If not for fun, then what for?
I hope you feel inspired and full of knowledge after my couch to half marathon tips and tricks. Get ready to put in some hard work and enoy the journey.
Now, if you are looking to run longer distances from the get go and become a marathon runner, check out our couch to marathon 24 week plan:
