Running Race Training Half Marathon Training Plans Half Marathon Race Training for Every Level: Everything You Need to Know By Rebecca Jaspan, RD, CDCES Published on May 02, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp LinkedIn Twitter John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Cameron Spencer / Getty Images Table of Contents View All Table of Contents What Is a Half Marathon? Half Marathon Training Plans for All Levels Half Marathon Training Tips Frequently Asked Questions The half marathon is the fastest growing running event in the United States. It also has the second highest number of race finishers behind the 5K. About 2 million individuals complete a half marathon each year compared to the roughly 500,000 who complete a marathon. What makes the half marathon so popular? While a full marathon is certainly a bucket list item for certain types of runners, the half marathon is a more accessible distance for most. Training is time consuming, the and the half marathon training commitment is more manageable than a full marathon. A half marathon is a great distance for someone who wants a challenge while being less demanding on their body and schedule than a marathon. Top 12-Week Training Schedules for Half-Marathons What Is a Half Marathon? A half marathon is a running event that is half the distance of a marathon—13.1 miles (21.1 kilometers). Commonly, half marathons are held the same day or weekend as a marathon or 5K race, using the same course with different start times. The IAAF official half marathon world record time is 57:31 for a man and 1:04 for a woman. Half Marathon Training Plans for All Levels While you can freestyle half marathon training, it is a good idea to choose a training plan to keep you on track and structured. There are many training plans to choose—you'll want to find one that meets you where you are in terms of your running level. You can run a successful half marathon without having any baseline running experience, but some plans require you to have a running base. A good running base is eight to ten miles a week. Enjoy a Scenic Route for Your Next Half Marathon Beginner Half Marathon Training Plan A beginner training plan is for a person who is already running at least eight to ten miles per week. These miles can either be continuous or run/walk and you should already be out there consistently for at least two months. A beginner half marathon training plan may include two days running at a moderate pace for a designated number of miles, one to two cross-training days to do strength training or another type of activity such as swimming, biking, or the elliptical machine, a long run day, and one to two rest days. Training plans are typically 12 weeks long to steadily increase your mileage over time. Beginner training plans are flexible in that you can adjust your runs to mix in goal half marathon pace with slower, steady paces. You can also switch around the days to accommodate your schedule. You can swap rest days for run days or run days for cross training days depending on your schedule, the weather, and other commitments. If you have run at least one half marathon before, or you have run a 5K or 10K and can run 4 miles comfortably, you may want to choose the 12-week advanced beginner training plan. 13 Reasons to Run a Half-Marathon Intermediate Half Marathon Training Plan If you have run at least one half marathon, the next step for you may be a personal record (PR). The intermediate half marathon training plan is perfect for individuals already running 30 to 60 minutes a day, four to five days a week. This plan can help you achieve your PR by incorporating more tempo runs, which include intervals at easy and 10K paces, and pace runs, runs at your anticipated half marathon pace. As with the beginner training plans, you can switch up the days you do each workout to accommodate your schedule and the weather. Tempo Running: What It Is and Why It’s Beneficial Advanced Half Marathon Training Plan The advanced half marathon training plan is for experienced runners, ready to level up their half marathon abilities and pace. You should be running about five days a week and can run up to 8 miles comfortably for this training. An advanced plan incorporates more variety of tempo runs, interval workouts, hill repeats, and cross-training days in addition to long runs and recovery days. Tips for the Week Before Your Marathon or Half Marathon Half Marathon Training Plans Beginner: 12-Week Run/Walk 12-Week Beginner Runner 12-Week Advanced Beginner Runner Intermediate: 12-Week Intermediate Runner Advanced: 12-Week Advanced Runner Half Marathon Training Tips Having a solid training plan for your half marathon is important, but it won't get you to the finish line alone. Proper nutrition and hydration are imperative for having a successful 12-week training cycle and race. Make sure you are consuming adequate calories daily to meet the energy demands of your training. Eating enough carbohydrates, protein, and fat will ensure optimal body function during training. You may need to experiment with what meals and snacks work best for your body before and after workouts. Everyone's needs are different so if you are unsure or having difficulty meeting your needs, be sure to consult a registered dietitian to receive individualized recommendations. Healthy Snacks to Eat Before or After a Run Appropriate hydration also helps with optimal health and performance during training and on race day. You'll need to replace sweat loss, which varies based on the weather and how much you sweat as an individual. As a general recommendation, you should drink 0.4 to 0.8L/h of exercise. Sodium or other electrolytes may be added for individuals with high sweat rates (>1.2L/h) or when exercise exceeds two hours. There are hydration stations throughout a half marathon course, so you can plan in advance where you want to take those water or sports drink breaks. A Word From Verywell A half marathon is a challenging, yet manageable race distance that gives a sense of accomplishment when completed. It is a great alternative for those who don't want to put in the time and physical demands of marathon training. There are a variety of training plans to choose from so you can feel comfortable starting from a place that meets your fitness level. Nutrition and hydration are an important part of half marathon training as well. Make sure you are eating enough to sustain long runs and intense exercise sessions. Always plan ahead for how you will fuel and hydrate on race day. Consult a registered dietitian to help guide you for optimal performance. Mental Tips for Running a Half Marathon Frequently Asked Questions How many weeks do you need to train for a half marathon? It is recommended to train for 12 weeks for a half marathon. The first few weeks allow you to build endurance, strength, and confidence and the last half of training allows you to increase your mileage to feel ready for race day. Is a 10-mile long run enough before a half marathon? If you can comfortably run 10 miles, you should be able to safely complete a half marathon. What is an average half marathon time? The average half marathon time for males is 1:55:26. The average half marathon time for females is 2:11:57. Was this page helpful? Thanks for your feedback! If you're planning to run a 5K, you'll need to get in shape. Our free training guide will get you ready to run. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 6 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. State of the Sport. Running USA Ratified: world records for chepngetich and niyonsaba | press-releases | world athletics. 57:32! Kandie crushes half marathon world record in Valencia | REPORTS | World Athletics. Karpinksi, PhD, RDN, CSSD, LDN C, Rosenblood, PhD, RDN, CSSD, FAND C. Sports Nutrition: A Handbook for Professionals. 6th ed. Nutrition and Athletic Performance, Medicine & Science in Sports & Exercise: March 2016 - Volume 48 - Issue 3 - p 543-568 doi:10.1249/MSS.0000000000000852 McGuire J. What is a ‘good’ half marathon time? Runner’s World.