Half Marathon Training for Beginners: 3 ESSENTIAL Tips!

Half marathon training for beginners sounds a little like an oxymoron, doesn't it? Fear not! We're here to break it down for you, take away the doubt, and turn those vague hopes into a full-proof plan with 3 ESSENTIAL tips.

Before we do… be sure to DOWNLOAD your FREE Half Marathon Training Guide. Click below!

Tip #1: Half Marathon training for beginners should include a "Pre-Training" Plan

Don't rush the process!

If this is your first time taking a shot at a Half Marathon training plan, pick a race that's 4 to 6 months down the road. If you're going to commit to this, you want to do it CORRECTLY.

This means taking 1 month before your official 12-16 week training plan begins to work out the kinks in your fitness baseline, running technique, and of course your general role as an athlete.

Consider this your "Pre-Training" training plan:
* Commit to running 4 days/week, keeping the mileage to 3-5 miles per day
* Take multiple pairs of running shoes for a spin, before choosing a couple of pairs to rotate through
* Use the small aches and pains that come up along the way to serve you as indicators of weakness, poor habits in your form, and areas to focus your strength work on

Efficiency in your running comes from better understanding the finer details and how they work together.

Tip #2: Half Marathon training plans should be adjusted to fit you, the runner!

Don't follow a plan. Let a plan follow you.

There are thousands of "cookie cutter" Half Marathon training plans out there for you to use. Some great coaches, athletes and runners have taken the time to map out a finite, week-by-week, mile-by-mile plan for you to use to reach that finish line.

You and 1,000,000 of your fellow runners, that is.

These plans were maybe tailored to one specific person at the point of their creation, but have since been copy & pasted onto people of all shapes & sizes, procuring every injury and running habit you could possibly think of.

Success in Half Marathon Training for beginners comes from knowing how to listen to your body.

Maybe the plan says to run hills on Wednesday.

The problem with that PDF file or page in the book is that it can't hear you. It can't hear that your quads are crazy tight that day, or that your knees feel super stiff and achy after your tempo run from the day before.

DON'T BE AFRAID TO CHANGE THE PLAN. 
Listen to your body and rearrange things accordingly. By all means get the work in, but NOT at the expense of an early injury or really crappy running form.

Tip #3: Your Half Marathon training plan is only as good as the strength training you are using to support it

Strength train twice a week!

Don't be fooled into thinking that getting better at running can only come from running more. Running more can't happen if your body can't support you for it.

Strength training just twice a week, for 20-30 minutes per day is all you need to gain access to a full range of motion and stable control in all of the joints being impacted by those miles- i.e. hips, ankles, knees, you name it. Oh, and remember those little problem areas you discovered during your "Pre-Training" month? Here's your chance to fix, fix, fix!

Good stuff to incorporate into your strength days:
* Push-ups. A simple and effective way to find your midline, access your glutes, stabilize the shoulders...the list goes on.
* Squats
* Lunges
* Burpees
* And for some creative combinations of the list above, check out the Strength Training Playlist on our YouTube Channel :)

The best part...you don't need even need a gym for most of this stuff!

Half Marathon training for beginners comes down to starting slow, not being afraid to adjust the plan and most importantly spending the time to actively support those miles with strength work.

We believe in you!

Connect With Us For More Great Training:

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Check out one of our best videos yet: "How To Run Properly For Long Distance | 4 Important Tips"
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[kenash]

These guys are great! I started running 5k 12 months ago. I am now 58 years old and just ran in my first half marathon in Bali Indonesia in 2hours and 45 minutes.

[rajeshradhakrishnan]

I ran a half marathon without any training. It was really difficult and I do not advise anyone to try that. I did complete it and ended up walking the last 2 miles. thanks for the tips.

[grgr]

Excellent advice at the start. Do NOT jump into a training plan before setting some good aerobic base. People just think if they follow a training plan it will just work because it is "a training plan". NO. What will happen is you will get injured fatigued demotivated and you will end up quitting.
What you need in the first 6-8 weeks is simply to get out and run. That's all the plan you need. Get out and run as much as you like. Only requirement is to do it consistently.
Only AFTER you get through this process your body is ready to follow a training plan.

[bethstevenson]

Was able to run 3.40 miles today! Such a milestone for me. Doing 5ks and then 1/2 marathon. But always listening to your tips and my body. Thanks guys!

[Ericaskye]

I am training for my first half marathon! My longest distance run is a 10k so it is a stretch for me but im training slow and steady for March 24th!

[sawamichelle]

Started with 5k, then 4 miler, then 10k, then trail race, then OCRs, now half marathon, the challenge keeps getting bigger thanks to you!!

[michaeljacyna]

I just completed my first ever race today which was a half marathon. I couldn't even run one mile last year. Over this past year I've watched your videos over and over again for tips and inspiration. Thank you so much for everything!

[anthonyhall]

Been training since lock down between 5k and 10k . Today I’m going to attempt my first half marathon 👍 let’s do this no pain no gain

[rnyhc]

Some honest advise with training based on feel. People have different lifestyles/jobs and sometimes rest, sleep and eating right are all that you can do on some weeks. 👍🏻 “be smart and don’t get hurt” 🙂

[chrisd]

Your videos are so motivating. I’m running 10K in a few days yet I’m motivated to get fitter and run further. Thanks for talking to us like normal people, and not like we’re Olympic athletes!

[thebankheadable]

Wanting to run a half marathon by January 2020! Starting running on July 1st!

[PravinPatil]

I'm running since the last 3 months and I did all the things you mentioned intuitively before I watched your video. Superb and accurate tips.

[xixiaofin]

I subscribed to helsinki city half marathon. I have 4 months time before the show.
I never ran over 7 kilometers in one session before. I have belly tire. I have family members needing my attention. I have 9am - 5pm regular working day, and many more excuses...
But god damn it, I start today and will make it! No rush, but still I will make it!!

[viskyorsi]

I just want to begin the training for September race. I am grateful for knowing that advice to listen to our own body. I did a very loose training programme to myself because usually I get exhausted when I train too much. I want to do it feeling well. Thanks for this video.

[wolgainuk]

the best bit I like about this video is 'not following the plan' advice, I actually felt like this myself, but everyone else around keep advising to get a plan, I hate rigid plans

[gavinmaboeta]

Running my fist half tomorrow... finished a 20k in just over 2hrs. Pray I am ready🏃‍♂️🏃‍♂️

[arushatanzaniatimes]

I'm a total newbie to running. I quit drinking alcohol 9 months ago due to the fact that I was way too dependant on it. I'm 45 and had been drinking heavily for about 28 years (drunk every night more or less - drinking about three quarters of a litre bottle of gin a night and a few ciders to go with it. I wasn't very well for the first two weeks or so, and I struggled badly to keep occupied so that I didn't think so much about drinking. I found some hobbies to pass the time like learning French and Spanish and playing keyboards. The last few months I've found that going for long walks has helped clear my head and I've started to eat much better (I never used to eat when I was drinking) and after quitting smoking as well I've got BAGS and BAGS of energy. Tonight, I decided to break into a run during a walk. I actually ran non stop for two miles. I have NEVER done that in my adult life. I felt SOOOO GOOOD afterwards and that's why I'm here. I want to learn more about running and training for half marathons. Despite basically being an unfit, sluggish alcoholic I always wanted to run a half marathon. One of my dreams when I was much younger was to run the Great North Run here in the UK. I'm now thinking about that again/ My ultimate goal at the moment though is to run the Kilimanjaro Half Marathon. I'm aiming to run it in 2021. I think next February/March will be too early for me. I'm going to do this!

[libertandoapoeira]

Well, thanks to The Run Experience for all advices and quick tips. I did it, 1h52’46’’ in the Half marathon of Paris.

[adamswitlak]

The plans they are maybe good, but only for pros.
I use one rule - run 3 times a week.
One rather long distance 10-20km but slow tempo run, one 1h training run with 10-15 sprints (on little uphill), and one fast pace run 5-7km long.
I sleep at least 8-10h a day. I eat 5 small meals a day. Every day I try to go for a walk before going to sleep.
When I feel tired or my knees aren't well, I do extra 1-2 day brake. Sometimes it's great to feel the hunger for running.

[HalfGuardMedia]

Great tips, I’m running my first half in 3 Weeks.