How I Trained for My First Half Marathon: And How to Train for your First Half Marathon
Hey there, friend! So you're thinking about training for your first half marathon? That's amazing! I know firsthand how intimidating it can feel to take on such a big challenge, especially if you're new to running or don't fit the mold of a "typical" runner. But let me tell you, it's absolutely possible to achieve this goal, no matter your size or fitness level. I'm so excited to share with you my journey of how I trained for my first half marathon, including the highs, lows, and everything in between. I'll also share some tips and tricks that helped me along the way, as well as some mistakes I made so you can avoid them. Let's dive in!
What should your fitness level be before you start training for a half marathon?
As you read about my journey to conquer my first half marathon, you might wonder if you're ready to embark on this challenging yet rewarding adventure. Let's dive into this topic to help you assess your readiness and ensure a successful training experience.
Understanding the Basics
A half marathon is a 13.1-mile (21.1-kilometer) race, requiring a certain level of physical fitness and endurance to complete. While you don't need to be an elite athlete to run a half marathon, it's essential to have a solid foundation of fitness to ensure a smooth and injury-free training process.
Assessing Your Fitness Level
Before you start training for a half marathon, consider the following aspects of your current fitness level:
Running Experience: Ideally, you should have been running regularly for at least a few months, with a weekly mileage of around 10-15 miles (16-24 kilometers). This base will help your body adapt to the increased training load and reduce the risk of injury.
Cardiovascular Fitness: Running a half marathon requires a strong cardiovascular system. If you can comfortably run 3-4 miles (5-6 kilometers) without struggling for breath, you're off to a good start.
Strength and Flexibility: Strength training and flexibility exercises are essential components of a well-rounded running routine. Incorporate exercises targeting your core, legs, and upper body to improve your running efficiency and further reduce the likelihood of injury.
Half Marathon Training Plan
Assuming that this is your first half marathon, you're probably wondering what kind of training plan is best for you. There are millions of plans out there (I'll suggest my favorites at the bottom of the section), so let me first show you what you need to consider when choosing a plan.
Factors for Half Marathon Training Plans
Below are the top 3 factors you need to account for when choosing a half marathon training plan.
Plan Length: If this is your first half marathon, I would recommend a training plan that is 12 weeks long. This is assuming that you can comfortably run 4-5 miles and already have your running base built up. The minimum plan length I would suggest is eight weeks as the shorter the plan, the higher the risk of injury. I choose a plan that was 12 weeks long and I still got injured 3 weeks in and had to take 3 weeks off. I'm super happy I planned for 3 months of training because I was still able to complete it even with those 3 weeks off.
Cross Training: Cross-training, in a nutshell, means doing different types of exercise to boost your overall fitness and performance while keeping injuries at bay. Adding cross-training to your half marathon training plan is a smart move for a bunch of reasons. First off, it helps balance your muscle growth and stops overuse injuries by working different muscle groups that might not get much love during running. Next, cross-training activities like swimming, cycling, or strength training can pump up your cardio fitness without the constant pounding of running, giving your joints a sweet break. Plus, mixing in cross-training can help beat mental boredom and burnout by shaking up your workout routine. By picking a training plan with cross-training in the mix, you'll be more likely to stay pumped, keep a well-rounded fitness game, and have a blast during your half marathon journey.
Aggressiveness: Picking a half marathon training plan with the right level of aggressiveness is super important. A plan that's too intense or has too many running days might leave you wiped out or injured. Generally, plans include 3-5 runs a week, but what's crucial is finding one that's flexible and suits your fitness level and schedule. Choose a plan that challenges you, but also allows you to adapt as you gain strength and endurance, keeping you motivated and on track to nail your half marathon goals.
My Favorite Half Marathon Training Plan
My most highly recommended plan that I frequently recommend for a successful half marathon is the Nike Run Club (NRC) half marathon training plan. This plan is free and you can access it by downloading the NRC app. Nike has a variety of different running programs that are all free and easily available and flexible. They're really great, especially for beginners. They have coaches who walk you through the entire run and provide great support and guidance for you to succeed on your first race and help you cross the finish line confidently.
How to Make Your Own Half Marathon Training Plan
If you prefer to customize your own plan it's fairly easy as long as you follow some basic guidlines. If you be sure to factor in everything listed below, you'll be sure to condifently cross the finish line on race day. A half marathon is no easy feat and even gettingn to the start line is a huge accomplishment.
Half Marathon Race Training Factors:
Long Runs: Your most important run of the week will be your long run. This is what will build your endurance to handle 13.1 miles on race day. 2 weeks before your half marathon, your long run should be 12-12.5 miles, so put that on your calendar. Now work backwards and decide how long you want your long run to be each week. I recommend increasing it by 1-2 miles each week from where you can currently run. If you need to have increased mileage by more than 2 miles on your long run per week, I recommend postponing your race. Increasing your long run by that many miles will put you at significant risk for injury, and you definitely want to avoid injury (speaking from someone who had to miss 3 weeks of training from an overuse injury). Your long runs should also be at a very comfortable pace, ideally about 3 minutes/mile slower than your goal pace.
Recovery/Easy Runs: These runs are slower runs, at a conversational pace. For a half marathon, they should be about three miles long to start and by the end of your training they should be closer to five miles. The main purpose of these runs is to build your overall miles and running endurance. They will help you avoid injury and get your body used to high running mileage. You should include 1-2 of these runs a week.
Tempo Runs: These runs focus on speed and help build the strength needed to maintain your goal pace during the half marathon. Tempo runs involve running at a comfortably hard pace for a specific duration or distance, typically faster than your easy run pace but not quite as fast as your sprinting pace. Start with a warm-up, then increase your speed to your tempo pace for a set time or distance, and finish with a cool-down. As your training progresses, you can gradually increase the duration or distance of the tempo portion. Including one tempo run per week in your training plan not only helps you build speed and strength but also boosts your confidence in maintaining a faster pace on race day.
Cross-Training: Mixing in some cross-training activities helps keep your training well-rounded and prevents boredom. By engaging in exercises like swimming, cycling, or strength training, you'll work on different muscle groups that might not get as much attention during running. Plus, these activities can improve your overall fitness and endurance without the constant impact of running, giving your joints a break. Aim to include 1-2 cross-training sessions per week, and remember to have fun while exploring new activities!
Rest Days: Giving your body some well-deserved rest is just as important as the workouts themselves. Rest days allow your muscles to recover, rebuild, and come back stronger, reducing the risk of injury and burnout. Make sure to schedule at least one or two rest days per week, and don't feel guilty about taking it easy! Use this time to relax, stretch, or do some gentle yoga to help your body recharge and prepare for the next week of training. Remember, rest is a key component of a successful half marathon training plan.
By including each of these five components in your own training plan you will be able to create a successful plan that will get you to the actual race day successfully. I used this method myself when I started training again after my injury and only had six weeks left before the race. You could use this method for training for any race really, 5K, 10 Mile, full marathon, etc. These five components are essential for training runs.
7 Half Marathon Tips for a Successful Race Day
Running Shoes: Wearing the right running shoes can make a world of difference on race day. Invest in a pair of everyday trainers for your training runs and a lighter, more responsive pair for race day. Head to a specialty running store to get properly fitted for new shoes, as they can analyze your gait and recommend the best shoes for your unique needs.
Proper Hydration: Staying hydrated is essential for optimal performance. Nuun hydration tablets offer a great way to replenish electrolytes lost during your runs, without the extra sugars found in many sports drinks. Many sports drink brands put lots of added sugars in their drinks so beware of that. Start hydrating days before the race and continue sipping on fluids throughout race day. There will be water stations and aid stations throughout the race where you can drink water and sometimes gatordade to help you stay hydrated but I find that having my own water bottle with Nuun mixed in works best for me so there are no hydration surprises on race day.
Enjoy Running Outdoors: Embrace the fun of running outdoors by exploring new routes, enjoying nature, and staying mentally engaged. This will keep your training enjoyable and help you build a positive mindset for race day. Varying your running route each day will help to keep things interesting.
Mid-Run Nutrition: Fueling during your half marathon is crucial for maintaining energy levels. GoGo Squeez apple sauce provides an easy-to-consume, natural source of carbs, while Nuun Endurance offers a mix of electrolytes and carbohydrates to keep you going strong.
Don't Neglect Stretching and Strength Training: I learned the hard way that neglecting stretching can lead to injury, sidelining me for three weeks during my training. Going forward, I'm making stretching and strength training a priority to prevent future injuries. Incorporate exercises targeting your core, legs, and upper body, and remember to stretch after your runs to maintain flexibility.
Run Slow: Believe it or not, most of your runs should be at a comfortable, slow pace. I'm the ultimate slow runner, and I completed my half marathon at a 15 min/mile pace! Running slow helps build endurance, prevents injury, and allows you to enjoy your training journey even more. The only time you should actually be running fast is during your speed workouts.
Embrace the Journey: Your first half marathon is a huge accomplishment, so don't forget to enjoy the experience! Stay positive, soak in the atmosphere, and celebrate your hard work and dedication. This mindset will carry you through the tough miles and make crossing the finish line even sweeter.
Whether you're a new runner or an experienced runner, these half marathon tips are important to keep in mind as they are things that many runners tend to forget. Training for half marathons are arguably harder than the actual race itself. Each week of training will be harder than the previous week but don't get discouraged because when the race begins and you're surrounded by other runners all with the same distance of 13.1 miles you'll be grateful that you completing your training plans and can now say that you ran a half marathon.
What to Expect on Race Day
Running your first half marathon is a thrilling experience from the moment you step up to the start line until you cross the finish line. You've been training hard, building up your mileage week after week, and now it's time to put all that hard work into action.
Once the race begins, you'll find yourself amongst many runners, both new and experienced runners alike. The camaraderie of the running community is incredible - you might even end up making friends along your 13.1 miles. A major bonus of race day is the crowd support. Strangers cheering and holding funny signs can provide a mental boost just when you need it.
Staying hydrated is essential, so make use of the water stations or carry your own water bottle. Remember, though, don't just drink water, it's important to replace electrolytes too, so consider a sports drink like Nuun. Mid-run nutrition is also crucial. Consuming a sports drink or a quick snack like GoGo Squeez apple sauce can keep your energy levels up. Aid stations along the route often provide these, but you might prefer to bring your own.
Maintain a comfortable pace, one that you've practiced in your training runs. This isn't the time to try and set a new speed record. You're the ultimate slow runner, remember? Think back to your training plan and the conversational pace of your long runs. That's the speed you want to aim for.
As for the course itself, don't be surprised if you encounter a hill or two. That's where all those strength training workouts come in. Keep your stride short and your pace steady, and remember, what goes up, must come down!
Prepare for the unexpected. The weather might turn and you could find yourself running a cold race. Dress in layers and consider throw away clothes that you can discard once you've warmed up.
Lastly, remember that the journey is just as important as the finish line. Enjoy the race, the scenery, the other runners, and the overall atmosphere. Your first half marathon is a huge accomplishment, and the experience is something you'll remember for a lifetime. Good luck!
Race Day Checklist for your First Half Marathon
I have compiled a checklist of all the things you need on race day to ensure you don't forget anything! Click here for the Race Day Checklist PDF.
