Training for a road race can be a rewarding experience — and crossing the finish line on race day is an unmatched triumph. If you ask a room full of runners about their favorite race distance, there’s one you’ll hear named time and again: the half marathon.
At 13.1 miles, it sits in a sweet-spot middle ground. It’s long enough to feel like a real accomplishment, but short enough that training doesn’t take over your life. For many people, that balance makes it the perfect goal.
“If you’re someone with an athletic background, it’s highly likely you could just walk up to the start line and finish a half marathon,” says Dynamic Personal Trainer Mike Thomson, CSCS, a USATF-certified run coach at Life Time in Overland Park, Kan. “If you’re newer to fitness and running or are striving to do well in the race, you do need to train, but that training is achievable for most. I think what also makes the half marathon a sweet-spot race is because it’s an interesting blend of some speed work and some zone 2 work. With it, you get endurance, a touch of speed, and a distance that rewards steady preparation.”
A Race for All Runners
The half marathon welcomes all kinds of runners. If you’re brand new to racing but love the idea of a meaningful goal, it fits. If you’ve finished a 5K or 10K and want a bigger challenge, it’s a natural next step. If you’ve completed full marathons or ultra-endurance events and could use a reset from the physical toll of long-course training, it offers that.
“There’s a lot of value in getting to a starting line injury-free, so there are benchmarks I offer clients to help them understand whether their body is ready to run 13.1 miles,” says Thomson. “For more elite athletes or experienced runners, being able to run 10 miles is a good indicator you’re ready for a half marathon. For beginners, reaching six to eight miles in training lets you know you can probably run the race. And those miles don’t have to be continuous — you could run a ‘broken eight’ for example, by running a few miles, taking a rest, and then running a few more to total eight.”
Thomson also encourages runners to consider what else is happening in their lives before committing to training. If you’re changing jobs, moving homes, battling grief, unable to prioritize sleep, or experiencing uncontrolled stress it can affect your capacity to take on the demands of race prep.
“When I work with clients going through any of these things, I feel it through our interactions and I see it in their training logs,” says Thomson. “If this is you, perhaps it’s not the best time to challenge your body further — but that doesn’t mean this race can’t be a goal for another season.”
How the Half Marathon Compares to Other Distances
What makes the half marathon stand out is its balance: It requires preparation, but it doesn’t demand the same level of time, recovery, and sacrifice as a full marathon. For many runners, that’s exactly the appeal.
“It’s long enough that you need to train for it, but manageable enough that it’s not out of a lot of people’s range,” says Thomson. “Some people jump to making a full marathon their goal, and while that is a massive feat, there are also plenty of half marathons to race across the country — and finishing one is a meaningful accomplishment to be proud of.”
Compared with a full marathon, training for a half is typically much less consuming. “Simply looking at how training fits into your lifestyle, you won’t have to sacrifice as much time training for 13.1 miles compared to 26.2,” says Thomson.
Shorter races sit on the other end of the spectrum. “If you’re a generally healthy person, you may be able to show up for a 5K with little or no training and still finish,” he says. “A half marathon asks more of you. You’ll need to put in long runs and thoughtfully train. It’s appealing to those who are willing to put in the time and see how that pays off on race day, but don’t want training to take up too much space in their life.”
What Half Marathon Training Could Look Like
For the average runner, Thomson recommends starting training anywhere from 12 to 16 weeks before race day. He also recommends weightlifting in addition to your runs.
“I prefer to keep my hard days hard, so I’ll lift on the same days as my harder runs, which is typically on Mondays and Thursdays,” Thomson shares. “Ideally, those lifts should be done six or more hours after your run to allow time for you to recover and eat, but that isn’t always realistic, so lifting right after the run works just fine too.”
Heavy lifting on Mondays and Thursdays allows for enough time for your body to recover before its next hard session. “Delayed onset muscle soreness can set in 24 to 36 hours after a session, so we’re avoiding that impacting our harder runs,” he says. Thomson also recommends adding in lighter strength sessions on Tuesdays and Fridays.
Below is a sample plan Thomson may recommend for a client:
- Monday: Speed session and heavy weightlifting
- Tuesday: Easy run and lighter weightlifting
- Wednesday: Cardiovascular work
- Thursday: Tempo run and heavy weightlifting
- Friday: Recovery run or cross-training and lighter weightlifting
- Saturday: Long run
- Sunday: Rest day or zone 2 non-impact exercise such as using the elliptical, swimming, or biking
Recovery Is Part of the Race
It’s important to note that preparing for a half marathon doesn’t end at the finish line. Recovery is part of the process too.
“My rule of thumb is that for every mile you race, that’s generally the number of days it takes to recover from competition,” says Thomson. That doesn’t necessarily mean you’ll feel sore for 13 days after a half marathon, but if you truly emptied your tank on race day, your body and mind may need the full period to bounce back. If your effort was strong but you don’t feel completely gassed at the end, you may only need five to seven days to recover.
“I call this a reverse taper,” he adds. “Think of how you taper leading up to a race — you need to do the same thing after your race.” For example, if you raced on a Sunday and you only need five to seven days to recover, Thomson says a reverse taper plan might look like this:
- Monday: 30 minutes of walking or gentle elliptical
- Tuesday: 30 or slightly more minutes of walking or gentle elliptical
- Wednesday: Upper-body weightlifting
- Thursday: Cross-training
- Friday: First jog back
“If you don’t do any movement the week following your race, your body can decondition very quickly,” warns Thomson. He strongly recommends properly recovering and continuing to move, with efforts intended to increase blood flow, rebuild torn muscles, and maintain your current fitness level.
Preparing for the Mental Side of 13.1 Miles
Training for a half marathon takes more than physical endurance — it also requires mental strength. “I instruct my clients to mentally prepare for their race ahead of time,” says Thomson. “One thing I ask them to specifically do is to picture themselves running in pain but with good form. Because if they don’t see themselves like that, they’re painting a false picture, and we’re aiming to make sure their brain isn’t caught off guard.”
A well-structured training plan will help you build mental resilience you can tap into come race day. “If you’re someone who’s going to run a half marathon in about two hours, for example, I think there’s benefit psychologically to being on your legs for two hours prior to the race,” says Thomson. “I’ve seen people who’ve hit a mental barrier when they haven’t experienced the distance and time and what it feels like to push their body in that way before racing.”
Thomson also stresses the importance of knowing the course ahead of race day. “Compare it to driving to someone’s house for the very first time,” he explains. “At first, the drive feels long and unfamiliar. But the more you drive there, the more you start to recognize milestones; for example, there’s that oak tree that signals you’re five miles away.” The same is true of a racecourse: The more familiar you are with it, the more expected it becomes, and the more comfortable you’ll feel.
“It’s very common to lose focus in any race about two-thirds of the way through, so for a half marathon, that’s around miles eight to 10,” says Thomson. “It’s crucial to expect this, so you won’t be surprised. The more you know every nook and cranny of the course, the more manageable it feels.” When this happens, Thomson also suggests preparing a strategy to help you regain focus. “For example, envision what it’s like to hit the mushroom during a game of Mario Kart — you get a fast, sudden speed boost. Visualizing things like that can be extremely helpful.”
6 Tips for Training for Your First Half Marathon
1. Run Frequently
Running is a skill and, like any skill, it improves with practice. “When I recommend a run, I think of it as a prescription,” says Thomson. “You’re given a ‘dose,’ or rather the duration and intensity, in which to run. If you keep up with your coach’s or program’s orders, you’ll steadily improve your running.”
2. Build Your Long Run Gradually
Add distance to your longest run a little at a time. This allows your body to adapt and helps you avoid injury. “This is where a coach or well-formulated program is super helpful,” notes Thomson. “They’ll guide you around how to build week-to-week so, by the end, you’re ready for the full distance.”
3. Cross-Train for Extra Cardio
Mixing in other cardio helps you build endurance and learn how to maintain your breath. “By doing other cardiovascular work, you’re essentially building your heart capacity, specifically in your left ventricle,” says Thomson. “That’s done with a lot of zone 2 training.” He suggests prioritizing zone 2 work on a bike, the ski machine, rower, or assault bike.
4. Respect Your Recovery Days
Recovery can often be overlooked when you’re working to fit in training for a race, but without it, you may be at risk for soreness, fatigue, or injury. A few modalities to consider include:
- CryoLounge chairs: These chairs can help ease inflammation using hot and cold therapy in a dry setting.
- Normatec compression sleeves: For tired legs, consider these sleeves to help enhance circulation, speed up recovery, and reduce soreness.
- HydroMassage lounge chairs: The high-pressure jets filled with hot water move up and down your body to massage your muscles and relieve tension.
- Sauna, cold plunge, steam room, and whirlpool: These hot and cold therapies can help manage inflammation, improve circulation, and soothe sore muscles.
5. Take the Guesswork Out With an Active Metabolic Assessment
An Active Metabolic Assessment identifies your individual heart-rate zones, along with other metrics like your aerobic base, anaerobic threshold, and VO2 max. You can directly apply the data to your training to see faster results.
“When someone has done an Active Metabolic Assessment, it’s like drawing a straight line from the starting point to the goal, whereas if they haven’t, that line is more like a squiggle” says Thomson. “When you know you’re training in the right heart-rate zones, you’re not guessing at the effort — you’re doing exactly what you’re supposed to be doing to achieve your goal, making every run more effective.” (Learn more: “What to Know About the Active Metabolic Assessment at Life Time.”)
6. Find a Coach
Even coaches lean on coaches. “I’ve been coaching for 21 years,” says Thomson. “I currently have a goal of running the Chicago Marathon in under two hours and 50 minutes, so I hired a coach to help me achieve that.”
“It’s helpful to bounce ideas off someone with expertise,” he adds. “They can tailor your training plans based on what is best for your body, such as if you didn’t sleep well the night before, or your body isn’t as strong that day for whatever reason. I encourage runners to connect with a Dynamic Personal Trainer so they can create a custom program that fits their needs and background. That’s the way to best set yourself up for success.”
