{"id":13951,"date":"2024-01-16T20:16:11","date_gmt":"2024-01-16T20:16:11","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=13951"},"modified":"2024-03-04T16:31:49","modified_gmt":"2024-03-04T16:31:49","slug":"first-2-hour-half-marathon","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/first-2-hour-half-marathon\/","title":{"rendered":"How to run your first 2 hour half marathon"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>If you&rsquo;ve ever dreamt of conquering your first 2 hour half marathon in under two hours, you&rsquo;re in the right place! <\/p>\n\n\n\n<p>I remember when I first ran my first sub-2-hour half marathon &ndash; all the training had been worth it as I crossed the finish line. <\/p>\n\n\n\n<p>I experienced feelings of overwhelm, excitement and exhaustion all in one go!<\/p>\n\n\n\n<p>There&rsquo;s no doubt, embarking on this exciting journey requires dedication, preparation and a solid game plan. <\/p>\n\n\n\n<p>It&rsquo;s a journey filled with ups and downs, blood, sweat and tears (and a few bruised toenails). <\/p>\n\n\n\n<p>In this guide, I&rsquo;ll break down the essential steps to help you achieve that elusive sub-2-hour milestone.<\/p>\n\n\n\n<p>Remember to embrace the process! Running is supposed to be fun &ndash; not a chore!<\/p>\n\n\n\n<p>And crucially celebrate your progress  &ndash; every step brings you closer to realising your goal of running your first 2 hour half marathon.<\/p>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-533x1024.png\" alt=\"2 hour half marathon\" class=\"wp-image-13965\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"2 hour half marathon\" class=\"wp-image-13965 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/2-hour-half-marathon.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to run your first 2 hour half marathon<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">#1 Set realistic goals<\/h2>\n\n\n\n<p>Before you start your half marathon training, it&rsquo;s crucial to set realistic and achievable goals. <\/p>\n\n\n\n<p>What do I mean by this? It&rsquo;s about understanding if a 2-hour half marathon is a realistic and achievable goal for YOU. <\/p>\n\n\n\n<p>If your current half marathon time is way above 2 hours, or if it&rsquo;s your first ever half marathon, then running a 2-hour half marathon may be a big leap forward for you.<\/p>\n\n\n\n<p><strong>In order to run a 2 hour half marathon, you need to run at a pace of at least 9:10 minutes per mile \/ 5:42 minutes per kilometre. <\/strong><\/p>\n\n\n\n<p>This is totally doable with the right amount of training, but you&rsquo;ll first want to assess whether you&rsquo;re able to make the necessary sacrifices over the next 3 to 4 months and commit to your half marathon training. <\/p>\n\n\n\n<p>If you&rsquo;re not to far away from running a 2 hour half marathon, and you&rsquo;ve completed various 5k, 10k and half marathon races, then running your first sub-2-hour half marathon may be a breeze. <\/p>\n\n\n\n<p><strong>The bottom line? A 2-hour half marathon time is a realistic goal if you can run a 10k in 55 minutes or less and your weekly average mileage is at least 20 miles per week. <\/strong><\/p>\n\n\n\n<p>It&rsquo;s crucial you understand your current fitness levels and running pace and tailor your expectations accordingly. <\/p>\n\n\n\n<p>And remember, aim for progress, not perfection, and remember that your journey is unique!<\/p>\n\n\n\n<p>Don&rsquo;t compare yourself to any other runner &ndash; this is a one-way ticket to stress and anxiety!<\/p>\n\n\n\n<p>Run your own race and believe in your abilities as a runner. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/training-for-a-half-marathon\/\" data-type=\"post\" data-id=\"13623\">Training for a half marathon? Here are 15 tips to make training easier<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#2 Build a strong foundation<\/h2>\n\n\n\n<p>To tackle a half marathon successfully, you need a solid foundation from which to build from.<\/p>\n\n\n\n<p>You must first build your <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">endurance and stamina<\/a> and cardiovascular fitness. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7496388\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that in half&#8208;marathon runners, a high training volume and a long endurance runs were associated with faster finish times.<\/p>\n\n\n\n<p>Gradually build up your mileage by incorporating a mix of <a href=\"https:\/\/www.runwithcaroline.com\/easy-run\/\" data-type=\"post\" data-id=\"13872\">easy runs<\/a>, long runs and speed workouts into your training plan. <\/p>\n\n\n\n<p>A suitable <a href=\"https:\/\/www.runwithcaroline.com\/training-for-a-half-marathon\/\" data-type=\"post\" data-id=\"13623\">half marathon training plan<\/a> usually spans 12 to 16 weeks, allowing your body to adapt to the increasing demands of distance running.<\/p>\n\n\n\n<p>You can use any of my half marathon training plans to help you:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/couch-to-half-marathon\/\" data-type=\"post\" data-id=\"13382\">Couch to half marathon training plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/run-a-half-marathon-in-12-weeks\/\" data-type=\"post\" data-id=\"5703\">Beginner half marathon training plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/intermediate-half-marathon-training-plan\/\" data-type=\"post\" data-id=\"8327\">Intermediate half marathon training plan<\/a><\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/couch-to-half-marathon\/\" data-type=\"post\" data-id=\"13382\">The ultimate couch to half marathon training plan<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-683x1024.webp\" alt=\"\" class=\"wp-image-13817\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-683x1024.webp\" alt=\"\" class=\"wp-image-13817 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/nutrition-and-running-performance-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">#3 Plan your training schedule<\/h2>\n\n\n\n<p>Consistency is key when it comes to preparing for a half marathon, especially if you want to run it in 2 hours or less.<\/p>\n\n\n\n<p>Create a realistic training schedule that aligns with your lifestyle.<\/p>\n\n\n\n<p>Fitting your schedule in with your <a href=\"https:\/\/www.runwithcaroline.com\/running-on-a-busy-schedule\/\" data-type=\"post\" data-id=\"13799\">lifestyle<\/a> will give you a greater chance of completing your training runs. <\/p>\n\n\n\n<p>Include 3 to 4 running days per week, intermixed with <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training<\/a> activities like cycling or swimming and <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-workouts-for-runners\/\" data-type=\"post\" data-id=\"4230\">strength training<\/a> to reduce the risk of injury and enhance overall fitness.<\/p>\n\n\n\n<p>More importantly, don&rsquo;t forget about the all important rest days.<\/p>\n\n\n\n<p>On rest days, you should be doing exactly that, resting! <\/p>\n\n\n\n<p>You may want to some some active recovery activities like walking and stretching, but nothing much more beyond this. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-half-marathons-in-the-us\/\" data-type=\"post\" data-id=\"12169\">14 of the best half marathons in the US<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#4 Incorporate speed work<\/h2>\n\n\n\n<p>To break the 2-hour barrier, you&rsquo;ll need to include speed work in your training routine. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo runs<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill sprints<\/a> will improve your running efficiency and boost your cardiovascular fitness. <\/p>\n\n\n\n<p>I personally really enjoy <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> as it&rsquo;s a great way to add variety into any training routine. <\/p>\n\n\n\n<p>Aim for 1 to 2 speed workouts per week, gradually increasing the intensity as you progress through your training program.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/average-half-marathon-time\/\" data-type=\"post\" data-id=\"9063\">What is a good half marathon time? Average half marathon times by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#5 Strengthen your core and muscles<\/h2>\n\n\n\n<p>A strong core and well-conditioned muscles are vital for long-distance running. <\/p>\n\n\n\n<p>Include <a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"3122\">strength training exercises<\/a> in your regimen to improve stability and reduce the risk of injuries. <\/p>\n\n\n\n<p>As soon as I started to include strength training in my training routine, it was a game changer for me. <\/p>\n\n\n\n<p>I experienced way less running injuries and I felt generally stronger on and off the running track. <\/p>\n\n\n\n<p>Focus on exercises targeting the core, hips, glutes and legs to enhance your overall running performance.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-half-marathon-training-plan\/\" data-type=\"post\" data-id=\"8327\">Intermediate half marathon training plan: Week by week plan + printable<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp\" alt=\"\" class=\"wp-image-13826\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp\" alt=\"\" class=\"wp-image-13826 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">#6 Pay attention to nutrition<\/h2>\n\n\n\n<p>Proper <a href=\"https:\/\/www.runwithcaroline.com\/nutrition-and-running-performance\/\" data-type=\"post\" data-id=\"13811\">nutrition<\/a> plays a pivotal role in your training and race day performance. <\/p>\n\n\n\n<p>Fuel your body with a balanced diet that includes a mix of carbohydrates, <a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">protein<\/a>, healthy fats and ample hydration. <\/p>\n\n\n\n<p>Experiment with nutrition strategies during your long runs to find what works best for you, ensuring you&rsquo;re well-fuelled and energised on race day.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-is-a-half-marathon\/\" data-type=\"post\" data-id=\"7565\">How long is a half marathon? Training plans + 7 tips for race success<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#7 Master the art of pacing<\/h2>\n\n\n\n<p>Effective <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">pacing<\/a> is the key to maintaining energy throughout your half marathon, and once you master pacing, it can really be a game changer.<\/p>\n\n\n\n<p>It takes the guesswork out of how fast you should be running. <\/p>\n\n\n\n<p>As I mentioned earlier, in order to run a 2 hour half marathon, you need to run at a pace of at least 9:10 minutes per mile \/ 5:42 minutes per kilometre. <\/p>\n\n\n\n<p>It&rsquo;s important that you practice pacing during your long training runs to develop a sense of your ideal speed.<\/p>\n\n\n\n<p>Typically, you&rsquo;ll want to run a little faster than this during your training. <\/p>\n\n\n\n<p>Start at a comfortable pace, gradually increasing to your target race pace. <\/p>\n\n\n\n<p>Avoid the temptation to start too fast on race day &ndash; conserving energy early on will pay off in the later stages of the race. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/half-marathon-training\/\" data-type=\"post\" data-id=\"4020\">5 rules for half marathon training<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#8 Hydration and recovery<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">Hydration<\/a> and recovery are often underestimated aspects of half marathon training. <\/p>\n\n\n\n<p>Stay adequately hydrated during your runs and practice your hydration strategy on long training days. <\/p>\n\n\n\n<p>Dehydrated muscles can often cause fatigue, cramping and <a href=\"https:\/\/www.runwithcaroline.com\/heavy-legs-when-running\/\" data-type=\"post\" data-id=\"4128\">heavy legs<\/a> &ndash; so keep your water topped up!<\/p>\n\n\n\n<p>Post-run, prioritise recovery with sufficient rest, stretching and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">foam rolling<\/a> to ensure your body is ready for the next workout.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/run-a-half-marathon-in-12-weeks\/\" data-type=\"post\" data-id=\"5703\">Half marathon training plan for beginners: Week by week plan + printable<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp\" alt=\"\" class=\"wp-image-13856\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp\" alt=\"\" class=\"wp-image-13856 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">#9 Mental preparation<\/h2>\n\n\n\n<p>Running a half marathon is as much a mental challenge as it is physical. <\/p>\n\n\n\n<p>Develop mental resilience by visualising your success, setting positive affirmations and staying focused during training. <\/p>\n\n\n\n<p>You are undoubtedly going to have moments of self-doubt, but it&rsquo;s key that you push past these moments. <\/p>\n\n\n\n<p>On race day, break the distance into manageable chunks and celebrate each milestone. <\/p>\n\n\n\n<p>Your mental strength will carry you through when the going gets tough.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/6-running-accessories-for-half-marathon-training\/\" data-type=\"post\" data-id=\"334\">Half marathon checklist: 6 of the best running accessories for half marathon training<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#10 Race day strategy<\/h2>\n\n\n\n<p>As the big day approaches, finalise your race day strategy. <\/p>\n\n\n\n<p>I like to have a <a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\" data-type=\"post\" data-id=\"5820\">gear checklist<\/a> in the week leading up to the race. <\/p>\n\n\n\n<p>Lay out your gear the night before, plan your <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">pre-race nutrition<\/a> and aim to get a good night&rsquo;s sleep. <\/p>\n\n\n\n<p>You&rsquo;ll also want to plan your journey to the race to make sure you avoid any last minute hiccups. <\/p>\n\n\n\n<p>Start the race confidently, stick to your pacing plan and stay mentally tough when fatigue sets in. <\/p>\n\n\n\n<p>Enjoy the experience and embrace the sense of achievement as you cross the finish line &ndash; it&rsquo;s the best feeling ever!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\" data-type=\"post\" data-id=\"5820\">What do I need on race day? The ultimate running race day checklist<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;ve ever dreamt of conquering your first 2 hour half marathon in under two hours, you&rsquo;re in the right place! I remember when I first ran my first sub-2-hour half marathon &ndash; all the training had been worth it as I crossed the finish line. I experienced feelings of overwhelm, excitement and exhaustion all &hellip;<\/p>\n","protected":false},"author":1,"featured_media":14041,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[58],"tags":[285],"mv":{"thumbnail_id":14041,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/52-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13951"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=13951"}],"version-history":[{"count":23,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13951\/revisions"}],"predecessor-version":[{"id":14004,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13951\/revisions\/14004"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/14041"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=13951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=13951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=13951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}