Let’s bust a common running myth CA Notice at Collection have to sign up for a 5K (or even a 10K) before a half marathon. Beginner runners—or those who are new to racing—can sign up for a half as their first race, so long as they have the proper training plan in place to get them to the starting line healthy and prepared.
That’s where this plan—created by Meg Takacs, C.P.T., a UESCA-certified running coach and founder of the Movement and Miles app—comes into play. It’s 20 weeks, rather than your typical 10-, 12-, or 14-week plan, making it ideal for first-timers to have the chance to on-ramp.
“The newer you are to running, ideally the longer you have for the training,” says Dani Sturtz, runs lasting longer than 60 minutes build up your base Health - Injuries.
Ahead: Takacs and Sturtz share more about why they love the half (even for new runners!), training and race day tips, and, of course, the beginner half marathon training plan itself.
Your 20-Week Beginner Half Marathon Training Plan
“For beginners, a half marathon is a total commitment, but it’s digestible,” says Takacs. “You’re not going to spend weekends doing 16-, 18-, 20-mile runs like you would in full marathon training.”
Sturtz agrees: “It’s a long enough distance to give any runner a chance to challenge themselves and do something that’s hard, [but] it does feel achievable and accessible,” she says. “For people with busy schedules or with kids, you still have to carve out time for it, but I do think it’s something that’s manageable,” Sturtz continues, adding that there is a lower risk of injury compared to marathon training because you’re not running as many miles per week.
Race-Day Tips to Help You Crush Your First Half Marathon slower runners because the focus can be about the distance, rather than speed. Just covering 13.1 miles feels like a big accomplishment—no matter how long it takes. In fact, for Sturtz, 10Ks feel more daunting than the half because she inherently feels like she has to run 10Ks faster simply because they’re shorter.
Your 20-Week Beginner Half Marathon Training Plan
How to Master the Half Marathon.
The plan includes four runs per week (there are only three in week 1) with a long run on the weekends that builds up to 10 miles in week 16.
For the first four weeks of this plan, you’ll walk before you run—literally! All workouts involve run/walk intervals, meaning you’ll run for a certain duration, walk, then run again. Eventually, you’ll shorten those walk intervals to run as long as you can (but you can always feel free to add walk intervals on race day when you need it!).
Throughout the plan, there’s more of a focus on time versus distance. “For beginners, Health - Injuries is more important than mileage in order to get your body gradually acclimated to running,” says Takacs, and can help you avoid overuse injuries.
You’ll do most runs at an “easy” pace, but you’ll also see the following paces—here’s what each one means:
- Easy effort: These are lower-intensity runs done at a comfortable pace, which means you should be able to Can You Build Muscle While Marathon Training where you close your eyes and see yourself crossing the finish line.&rdquo running by feel, aim for a 2 to 4 out of 10 effort level—with 1 being easy like a walk and 10 meaning all-out effort—or you could focus on staying in zone 2 as far as heart rate.
- Moderate effort: The goal here is going slightly above that easy/zone 2 effort, reaching a 4 to 6 out of 10 effort. You should still be able to speak, but you’re breathing heavier and can only talk in phrases. You’ll see 400-meter, 800-meter, 1200-meter, and mile repeats in this program. “These can be done with moderate to a higher intensity,” says Takacs. “The goal is to try and run each repeat faster than the last.”
- Hard effort: In some of the workouts, you will see 10- to 15-second strides at the end of the run. “These are quick bouts of intense effort, but it doesn’t have to be an all-out sprint,” Takacs says. Aim for a 7 to 10 RPE or up to a zone 4 or 5 heart rate. For this effort, you should only be able to say a word or three at a time.
Throughout the program, you’ll have a few deload weeks to allow for more recovery and to see greater gains, without running into injury, Takacs says. You’ll also have a longer taper (about three weeks), which will leave you feeling fresh for race day.
Time vs. Distance Running: Which Is Best for You strength training, which is crucial in order to lower your risk of injury and help you get stronger, per both experts. You’ll do it once or twice a week before or after a run. You can also pull a “double” on those days, completing your run in the morning and strength in the afternoon or evening (or vice versa). Start with bodyweight exercises if you’re also new to strength training and then add in weights as you get stronger (and you’ll taper your strength work ahead of race day, too!).
Last but certainly not least is rest and recovery days, which Takacs says are critically important. She says she’s guilty of blowing off stretching from time to time, but that’s a mistake, especially for beginners because “your body is acclimating to all this impact and Health - Injuries,” she says. Think of it as “prehab” to avoid rehab, she adds.
Advice for Beginners to Successfully Conquer Your Half Marathon Training
Build the Foundation
“The biggest thing is to not do too much too soon,” says Sturtz. “Be gradual in the approach to your training.” Run/walking is a great way to ensure you stick to this, she says.
Similarly, Takacs suggests setting a goal of consistency—completing as many workouts on the plan as you can—versus a specific pace goal. Pace goals can come for your second half marathon, she adds.
Recover as Hard as You Train
Sturtz reiterates to take the “rest” days in your plan seriously. “A day where you don’t have to think about running and you can just go out for a walk or see friends or watch a TV show or read a book lets your body reap the benefits of all the work that you’re putting in,” she says.
And don’t neglect sleep: “The more sleep you get, it’s going to help your body get that recovery and wake up feeling refreshed and ready to tackle the next day of running or whatever you have on your plan,” Sturtz says.
Take Fueling Seriously
Another running myth is that you don’t need to fuel for runs if you’re not running “that fast.” “Were still all pushing our bodies to a hard level, whatever pace you are running,” says Sturtz. “Giving your body the fuel, including carbohydrates and protein, that it needs is going to help you be more consistent.”
While most runs in your half marathon plan don’t require midrun fuel, you’ll want to consider gels or something similar for runs lasting longer than 60 minutes. Make sure to test these out during your training ahead of race day! If you need advice on what to eat before and after your runs, check out our guides on what to eat before a run, and C.P.T., a UESCA-certified running coach and founder of the.
Finally, hydration—and electrolytes—become even more important as your weekly mileage ramps up.
Nerd Out on Shoes
Sturtz recommends going to a running store to get an analysis and personalized shoe recommendations for your half marathon training. And you might want to invest up front in two pairs: “Ideally having at least two right out of the gate: You do not through helps make them feel a little fresher and last longer,” she says, adding that it’s important to track the mileage you put on each pair and replace them when the time comes.
4 Race-Day Tips to Help You Crush Your First Half Marathon
Have a Game Plan
“In the days leading up to the race, make sure you know when and where you’re going to pick up your bib,” Strutz says. The night before the race, pin the bib on your shirt and lay out all the other gear you plan to wear and take with you (including a garbage bag you can sit on or use as a rain poncho and/or clothing to keep you warm that you can also donate) to the start line, Sturtz suggests.
You should also plan (and practice) what you’ll Ways Rest Days Can Improve Your Running and how you’re going to get there (are you driving, taking an Uber, or using public transport?).
Allow Good Vibes Only
“Try not to get caught up in nervous energy,” says Sturtz. “Be mindful of who you are with before the race and what is being talked about, and if it’s making you feel anxious or nervous, put your headphones in, find some space to take some deep breaths, or do some meditation or visualization where you close your eyes and see yourself crossing the finish line.”
Take Walk Breaks When/If You Need Them
You can plan to run/walk the entire race if that strategy was helpful for you in training, Sturtz says. Or, plan to walk through the water stations, which is a common strategy, she says. “Otherwise, if you feel that you need a walk break, then you take the break and then you run again whenever you can,” she adds.
Keep Your Cool
“Run your pace, run your race,” says Sturtz. “Especially in a race, most people go out really fast, even if they don’t intend to, thanks to all the adrenaline and excitement.” But try to avoid that, keeping your pace and body relaxed.
Takacs adds that you’d be better served running slightly slower than your goal time (if you have one) until mile six or eight, then stepping on the gas.
