{"id":4020,"date":"2020-05-11T09:30:00","date_gmt":"2020-05-11T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=4020"},"modified":"2023-10-20T15:59:06","modified_gmt":"2023-10-20T14:59:06","slug":"half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/half-marathon-training\/","title":{"rendered":"5 rules for half marathon training"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }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>Half marathon training takes persistence and discipline, regardless of your running ability. Whether you&rsquo;re a running rookie or a half marathon veteran, the secret to a great race day result is all in the training.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>When you arrive at the start line you want to be in the best possible condition to achieve your half marathon goals, whatever they may be. <\/p>\n\n\n\n<p>You should be well-trained but also rested and primed to perform following your taper.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>And as important as it is to get enough training in, being overtrained is perhaps an even greater risk than not training enough.<\/p>\n\n\n\n<p>So whether you&rsquo;re aiming to beat the 2 hour mark, your last PB, or simply finish the race.<\/p>\n\n\n\n<p>Here are my five key rules of half marathon training.<\/p>\n\n\n\n<p><em>This blog post is brought to you by Thomas Watson. Thomas is an ultra-runner and UESCA-certified running coach. He likes running in weird places and good beer, and writes at<a href=\"https:\/\/marathonhandbook.com\/\" target=\"_blank\" rel=\"noopener\"> MarathonHandbook.com<\/a><\/em><\/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\/2020\/05\/13-1-683x1024.png\" alt=\"half marathon training\" class=\"wp-image-4122\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"half marathon training\" class=\"wp-image-4122 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/13-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Train towards a goal<\/strong><\/h2>\n\n\n\n<p>In run coaching, there&rsquo;s a saying that random training equals random results.&nbsp;<\/p>\n\n\n\n<p>The less specific your training is, the less effective it will be.&nbsp; <\/p>\n\n\n\n<p>In order to make your training as impactful as possible, you should base it around your half marathon goal.<\/p>\n\n\n\n<p>For example, if you&rsquo;re a rookie runner simply looking to get around the 13.1 miles on race day, you should prioritise those long, slow runs (usually done at the weekends).<\/p>\n\n\n\n<p>These will improve your endurance &ndash; and discount any speed work.<\/p>\n\n\n\n<p>If you&rsquo;re an intermediate runner and have a time-based goal (such as setting a new PB), you can train towards your target race pace.<\/p>\n\n\n\n<p>Use speed work such as interval training to improve your base speed.<\/p>\n\n\n\n<p>If you don&rsquo;t have a half marathon goal yet, consider defining one &ndash; it gives your training structure and purpose.&nbsp; <\/p>\n\n\n\n<p>It also prevents you from &lsquo;winging it&rsquo; on race day, which is a recipe for disaster!<\/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\"><strong>2. Follow a training plan<\/strong><\/h2>\n\n\n\n<p>Without doubt the best thing you can do to improve your <a href=\"https:\/\/marathonhandbook.com\/half-marathon\/\" target=\"_blank\" rel=\"noopener\">half marathon<\/a> result is follow a training plan. <\/p>\n\n\n\n<p>A well-designed training plan is like a road-map through your training journey, guiding you in a structured way to the start line.&nbsp; <\/p>\n\n\n\n<p>A proper training plan will very gradually increase your weekly mileage. <\/p>\n\n\n\n<p>It will also allow sufficient time for rest and recovery, and take account of your half marathon goals.<\/p>\n\n\n\n<p>A training plan is also an awesome accountability system. I always recommend to my runners to print off their plan and stick it somewhere visible.<\/p>\n\n\n\n<p>A bathroom mirror or refrigerator is a great place to put it. This way you can mark off each day&rsquo;s workout as it&rsquo;s completed. <\/p>\n\n\n\n<p>You&rsquo;ll quickly form a habit of complying with the plan and will not want to miss a single day!<\/p>\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\/2020\/05\/14-2-683x1024.png\" alt=\"half marathon training\" class=\"wp-image-4123\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2.png 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\/2020\/05\/14-2-683x1024.png.webp\" alt=\"half marathon training\" class=\"wp-image-4123 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/14-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Learn about nutrition<\/strong><\/h2>\n\n\n\n<p>Shorter distance runners can usually get by without spending time thinking about nutrition.<\/p>\n\n\n\n<p>Once you get into a half marathon training plan &ndash; with longer and more frequent training sessions &ndash; you have to plan what you eat.<\/p>\n\n\n\n<p>In terms of fuelling, it always helps to eat something small 45-60 minutes before your run. &nbsp; <\/p>\n\n\n\n<p>A banana, or peanut butter toast, for example, gives your body a quick energy boost.<\/p>\n\n\n\n<p>Once you get into long training runs of 45 minutes or more, you also want to start thinking about fuelling <em>during<\/em> your exercise. <\/p>\n\n\n\n<p>The go-to solution is usually sports gels, although you can also look for other forms of sports nutrition &ndash; or more natural solutions, such as trail mix.<\/p>\n\n\n\n<p>After your more intense workouts, you want to eat a small meal within 60 minutes of finishing.&nbsp; <\/p>\n\n\n\n<p>Aim for something that contains good quantities of both protein and carbohydrates to boost your recovery.<\/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<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\/2020\/05\/15-1-683x1024.png\" alt=\"half marathon training\" class=\"wp-image-4124\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1.png 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\/2020\/05\/15-1-683x1024.png.webp\" alt=\"half marathon training\" class=\"wp-image-4124 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/15-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. Cross train for longevity<\/strong><\/h2>\n\n\n\n<p>Often overlooked, cross training can be a secret weapon for half marathon runners in training.&nbsp;<\/p>\n\n\n\n<p>It helps to make you a more powerful runner and boosts your running economy. <\/p>\n\n\n\n<p>Think of your running economy as your personal miles per gallon. <\/p>\n\n\n\n<p>Cross training also reduces the risk of injury. Performing some form of resistance training focusing on mobility around the legs and hips is probably the best form of cross training a runner can do.&nbsp;<\/p>\n\n\n\n<p>Most running injuries are caused by a ramp up in mileage. When training for a half marathon, for example.<\/p>\n\n\n\n<p>Even though injuries like runner&rsquo;s knee and IT band syndrome often manifest in the knees, they are usually caused by muscular imbalances in the upper legs.<\/p>\n\n\n\n<p>Cross training is the key to a sustainable running habit.<\/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\/2020\/05\/16-1-683x1024.png\" alt=\"half marathon training\" class=\"wp-image-4125\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1.png 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\/2020\/05\/16-1-683x1024.png.webp\" alt=\"half marathon training\" class=\"wp-image-4125 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/05\/16-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. Take downtime seriously<\/strong><\/h2>\n\n\n\n<p>It&rsquo;s easy to get wrapped up in your half marathon training, and feel you can always be squeezing in more miles and workouts.<\/p>\n\n\n\n<p>But rest is an essential part of the process!&nbsp; <\/p>\n\n\n\n<p>Each run you do puts stress on your muscles, creating micro tears that need time to repair before your next workout.&nbsp; <\/p>\n\n\n\n<p>That&rsquo;s why downtime is a necessary part of any good half marathon training plan.<\/p>\n\n\n\n<p>And it&rsquo;s not enough to simply stop exercising &ndash; you&rsquo;ve got to actively cultivate a sense of relaxation in order to recover effectively. <\/p>\n\n\n\n<p>While it might sound new-agey &ndash; it&rsquo;s not. During training your body is typically in &lsquo;fight or flight&rsquo; mode, in which performance is optimised but recovery isn&rsquo;t. <\/p>\n\n\n\n<p>You need to shift your state to a &lsquo;rest and digest&rsquo; mode, so your brain can signal to your muscles that they can relax and recover &ndash; ready for your next workout.&nbsp;<\/p>\n\n\n\n<p>Spending time with friends and family, walking in nature, and forgetting all about &lsquo;pushing&rsquo; towards your half marathon goal can all help you cultivate relaxation that will enhance the recovery process.<\/p>\n\n\n\n<p>In other words, a great excuse to Netflix and chill!<\/p>\n\n\n\n<p>For more, check out my top 5 recovery tips after a long run. <\/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\">Additional resources<\/h2>\n\n\n\n<ul>\n<li>If you&rsquo;re thinking of graduating onto marathon training, All About Marathon Training has written a post on <a href=\"https:\/\/www.all-about-marathon-training.com\/marathon-training-before.html\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">16 things to do before you begin marathon training<\/a>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Half marathon training takes persistence and discipline, regardless of your running ability. Whether you&rsquo;re a running rookie or a half marathon veteran, the secret to a great race day result is all in the training.&nbsp;&nbsp;&nbsp; When you arrive at the start line you want to be in the best possible condition to achieve your half &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2504,"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":[185],"mv":{"thumbnail_id":2504,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/38-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4020"}],"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=4020"}],"version-history":[{"count":2,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4020\/revisions"}],"predecessor-version":[{"id":13650,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4020\/revisions\/13650"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2504"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=4020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=4020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=4020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}