Thinking about taking on the challenge of a half marathon? Whether it’s your first race or you’re aiming to shave some time off your finish, training the right way can make all the difference.
At My Fit Foods, we’re all about setting you up for success in the kitchen and on the track. That’s why we put together this guide — to help you crush your half-marathon training and feel great doing it.
So, if you're ready to lace up, hit the pavement, and make race day your best day, keep reading. Here’s what you need to know to train like a pro!
What’s a Half Marathon?
Before we dive into the training, you might be wondering, what the heck is a half marathon anyway? A half marathon is a long-distance running event that covers 13.1 miles — exactly half the length of a full marathon. It’s the sweet spot for runners who want to challenge themselves beyond a 10K but aren’t quite ready to tackle the full 26.2-mile beast.
Building Your Half Marathon Training Plan
Now that you know what a half marathon is, it’s time to talk about how to train for it. Crafting a solid half-marathon training plan is essential for getting you from the starting line to the finish line feeling strong and confident.
Whether you're a first-timer or an experienced runner aiming for a personal best, a structured plan will help guide your workouts and keep you on track. A good training program typically spans about 12-16 weeks and includes a balanced mix of training runs, rest days, cross-training, and strength work.
Here’s how to set up a plan that works:
Include Different Types of Runs
Mixing up your training runs helps build your endurance and speed:
- Easy Runs: These are your no-pressure, steady-paced runs that help build your aerobic base.
- Tempo Runs: Push yourself a bit to find that “comfortably hard” pace. These help with endurance at faster speeds.
- Long Runs: The backbone of your training. These get longer each week to build stamina and confidence for race day.
- Speedwork: Add some intervals or sprints to boost your power and help you handle race pace better.
Don’t Skip Rest Days
Rest days are just as important as running days. They give your muscles time to recover and rebuild, helping you avoid injuries and burnout. Plan for at least one full rest day each week.
Cross-Training and Strength Training
Cross-training, like biking or swimming, can keep your cardio up without extra stress on your legs. Strength training is also a must — think squats, lunges, and bodyweight exercises to support your muscles and joints.
Recovery Matters
Easy recovery runs or light activity days help keep your muscles loose and aid recovery after harder sessions. And don’t skip the warm-up or cool-down on your training days; they’re key to keeping injuries at bay.
What Does a Weekly Training Plan Look Like?
We’ve covered the essentials of building your half-marathon training plan, but what does an actual week look like when it all comes together?
While everyone’s journey is unique, here’s a sample week to help guide your training and keep things fresh and effective.
Monday: Easy Run To Kick Things Off
Start your week with an easy, low-pressure run. We’re talking about three to five miles at a pace where you could still chat if a friend showed up. It’s all about warming up those legs and easing into the week without feeling wiped out.
Tuesday: Strength Day, No Excuses
Time to hit the weights or a bodyweight circuit. Think squats, lunges, and some core work. A strong foundation helps you power through long runs and keeps injuries at bay. Plus, who doesn’t want to feel that post-leg-day power?
Wednesday: Tempo Run to Challenge Yourself
Midweek means tempo time. Warm up, then push into that “comfortably hard” zone for three to four miles. It’s a step up from your easy pace but not a full-on sprint. This is where you teach your body to handle a faster race pace like a champ.
Thursday: Cross-Training Mix-Up
Time to switch gears and get off your feet (kind of). A bike ride, some laps in the pool, or a cardio workout that’s easy on the knees keeps your cardio strong and gives your running muscles a little breather.
Friday: Rest Day (You’ve Earned It)
Take it easy today. Full rest or some gentle stretching with a foam roller will do the trick. Let your body recover because rest days are where the magic happens — muscles rebuild, and you prep for the weekend.
Saturday: Long Run, Go the Distance
This is the big one for the week. Clock in those longer miles — be it six, eight, or pushing up to 10. Long runs build endurance and test your mental game. Stick to a steady pace and focus on the feeling of conquering that distance.
Sunday: Recovery Run or Light Strength Work
Wrap up your week with a recovery run, about two to three miles, or a light strength session. It’s all about keeping those muscles loose and active without going overboard. Perfect for a relaxed pace and a moment to reflect on the solid week you just crushed.
Training Tips for First-Timers and Beyond
Whether you're gearing up for your first half marathon or you’re a seasoned runner looking to fine-tune your approach, these training tips will help you get the most out of every mile and set you up for success on race day.
Focus on Your Form
Proper running form can make all the difference in how you feel during and after your runs. Keep your back straight, shoulders relaxed, and arms moving in sync with your stride. Avoid overstriding, and aim for light, quick steps — think smooth and efficient, not pounding the pavement.
Prioritize Nutrition
You can’t run on empty, and we’re not just talking about carb-loading the night before. A balanced diet throughout your training program fuels your body and boosts recovery.
At My Fit Foods, we’ve got your back with meals that are fresh, balanced, and made to support your training. Try our Beef Pot Roast for lean protein and complex carbs that keep you going strong, or the Fit Salmon for a nutrient-packed dish rich in healthy fats and protein. Good nutrition isn’t just important but essential to hit that finish line feeling your best.
Listen to Your Body
No training plan is worth an injury. If your body is sending you signals — sore joints, nagging pain, or extreme exhaustion — take a step back and reassess. Sometimes, that means swapping a training day for a rest day or going lighter on the pace. Your body knows best, so trust it and adjust when needed.
Stay Hydrated
Hydration is non-negotiable. Make sure you’re sipping water consistently throughout the day, not just when you’re running.
On longer training days, consider adding electrolytes to your hydration plan, especially if you’re breaking a serious sweat. It’s a small habit that can make a big difference in your energy levels and recovery.
Warm Up and Cool Down Like a Pro
Don’t skimp on your warm-up or cool-down. A dynamic warm-up gets your heart rate up and preps your muscles for the workout ahead. Think leg swings, hip circles, and some light jogging. Post-run, switch to static stretches to help release tension and promote muscle recovery.
Track Your Progress but Stay Flexible
It’s great to have a training plan and goals, but flexibility is key. Life happens, whether that’s work, family, or unexpected rest days. Missing a day or having to adjust your training schedule isn’t the end of the world. What matters is staying consistent and listening to what your body needs.
Keep Your Gear in Check
Worn-out running shoes or the wrong gear can mess with your form and cause unnecessary strain. Keep an eye on the condition of your running shoes and replace them as needed (usually after 300-500 miles). The right shoes make every step feel better and protect you from injury.
Get a Running Coach
Want to really nail your training? Consider hooking up with a running coach — these experts can dial in your routine and give you the edge you need. They bring the expertise and motivation to transform your runs from okay to awesome.
A Final Word
You've got the scoop on gearing up for your half marathon race — now it's all about putting those plans into action. My Fit Foods is here not just to cheer you on but to ensure you're powered by the best nutrition possible.
As you lace up for your long runs, remember that fueling your body right is as much a part of your training as the miles you log. Stick with us, and you'll find that every step towards that half marathon is backed by meals designed to boost your performance and recovery.
Ready to run your best race? Let’s make it happen!
Sources:
Half Marathon Meaning | Cambridge English Dictionary
How often should you take a rest day? | UCLA Health
Warm Up, Cool Down | American Heart Association
Sports and Hydration for Athletes: Q&A with a Dietitian | Johns Hopkins Medicine