1/2 Marathon training tips?

[Thomas K]

Are there any long distance runners out there with some training advice?
I have started training for a half marathon in October, which I have never done anything like it. I jogged 6.3 miles on Sunday and feel pretty good. Right now I have been doing 2 mile jogs about 2-3 times a week and then a longer one on the weekend and adding some distance each time. What is the best way to keep pushing up the mileage and recover time, etc?

 

[t&y]

If you are just going out to complete a Half then you are definitely on the right track. Here to October you will have plenty of time to get a 13 mile run down to pretty much just another day out on the road.

Key is what kind of half is it? Flat, Hills, Hot, Cold, etc...

Most of it depends on your goals with the half. What is your pace now?

Probably one of the most important things too... How old are your shoes?

 

[old rigger]

My wife was a runner and her training for the 13.1 was to run 13.5 miles. I did the same when I'd do open water swims. If it was 3 miles I swam 3.2.
Hell I still do 2 miles a day, use to do 3 a day everyday but at my age I just wanted to nap after I got out of the pool. 2's good enough.

 

[Crazyhippy]

Run hills... lots of hills. Use your arms, thumb should be roughly at your waistband, but should drive up to almost shoulder height.

Run faster for shorter distances. Fartlek is fun to say, and VERY effective as a training tool. Time running around in circles on a track will pay huge dividends. I helped long time runners drop minutes off their 5k times with 1 day a week on the track.

Do not try and get another week or 2 out of a pair of shoes! 2-300 miles depending on the shoe and your running style and they are done. If your ankles, knees, hips, or back suddenly start hurting, its time for new shoes!

Figure out what hydration they will have on course and start using it now. I discovered mid half ironman that the on course nutrition and my intestines did not play well together... that was a LONG day.

Have fun, the percentage of humanity to ever complete a Half Marathon is really small.

 

[Mikemo_SDS]

Every time I signed up for a new and bigger distance, I wanted the first time I ran that distance to be in the race. So leading up to my first half, the longest that I had ran was 11 miles. I was running about 25 miles a week, just not 13.1 miles at a time.

I always loved signing up for races that I didn’t think I could do. Then train hard and crush it. Problem is, my next steps are a full Ironman and an Ultra marathon!

Good luck and enjoy the pain!

 

[Mondorally]

If you’re using a Garmin watch, sign up for Garmin connect. Lots of resources built in that work with the watch. Heard of similar apps with Apple Watch, but have never used one.

Most of the training plans will have shorter runs (hills, fartleks, sprints, etc) during the week with a progressively longer run on the weekend (or whatever day you choose).

Like mentioned above, the longest run is usually a few miles short of race distance, and done a few weeks before the race to allow proper recovery.

 

[D19]

You're onto a great start. Try to add a half a mile each week to your daily runs.

I've ran dozens of HMs. Usually when I'm getting ready for a race/event, I run (2) 5-7 mile runs per week. One full body and core work out with a 1-2 mile run and one long run 8-13 mile run per week (4 works outs per week). Sometimes I'll mix in sprints; I'll do a 50 yard sprint, easy 50 yard run back, rest til I catch my breath, then repeat 9x.

I use Map My Run app to track my work outs.

Roadrunner Sports is the best place to buy running shoes because of there return policy for members. Don't cheap out on running clothes and shoes.

Running up hill then down builds speed. Running downhill or flat then uphill builds strength. Mix up your routes.

Learn how to eat like a runner. Carbs are your friend before long runs.

Don't kill yourself and have fun. Don't worry about speed, just focus on distance. The speed will come.

What race did you sign up for?

 

[steamin rice]

The basics have already been covered here. You have plenty of time and if you just finished 6.3 miles you will have no problem with working up to 13.1 miles by October. My wife and I used to do half marathons together and also completed 2 full marathons may years ago. A half marathon is a long enough distance that training is required, but it doesn't take over your life like training for a full marathon.

We followed the Hal Higdon training programs, but there are a bunch of them available. https://www.halhigdon.com/training/half-marathon-training/

The keys are to run consistently, don't increase your mileage too fast, and make sure to complete your last long run at least 2 weeks before the actual race to give your body time to rest before the race. You have plenty of time to complete a couple of 13 mile long runs before your race, and if you get this done you will be more than ready. As others have said, focus on getting the miles in and the pace will come. Realize that you can run a faster pace on shorter runs, and your longer runs should be at a fairly slow pace while training.

 

[twocents]

Consistent training is a key ingredient for sure, but don't neglect your mental preparation either. You need to be confident that you can achieve your goal, especially when you're getting started in the sport. Just last Saturday my grandson competed in his first Half Iron Man event (the 70.3 in Oceanside -- a 1+mile open ocean swim, a 56+ mile bike ride and a 13.1 mile run. He started training for it about six months ago. And he finished in six hours and that was his goal. Now he's sure he can better that time next time out.

 

[Thomas K]

If you are just going out to complete a Half then you are definitely on the right track. Here to October you will have plenty of time to get a 13 mile run down to pretty much just another day out on the road.

Key is what kind of half is it? Flat, Hills, Hot, Cold, etc...

Most of it depends on your goals with the half. What is your pace now?

Probably one of the most important things too... How old are your shoes?

The 1/2 starts at 5300 ft and has a 1,000ft elevation gain peaking at the 7 mile mark, then it is all downhill. I'm kinda slow right now. My pace this morning was a 9:15/mi. My buddy who I'm doing it with is around 8:15 and I don't want to slow him down any. Shoes are about a month old.

 

[Thomas K]

Run hills... lots of hills. Use your arms, thumb should be roughly at your waistband, but should drive up to almost shoulder height.

Run faster for shorter distances. Fartlek is fun to say, and VERY effective as a training tool. Time running around in circles on a track will pay huge dividends. I helped long time runners drop minutes off their 5k times with 1 day a week on the track.

Do not try and get another week or 2 out of a pair of shoes! 2-300 miles depending on the shoe and your running style and they are done. If your ankles, knees, hips, or back suddenly start hurting, its time for new shoes!

Figure out what hydration they will have on course and start using it now. I discovered mid half ironman that the on course nutrition and my intestines did not play well together... that was a LONG day.

Have fun, the percentage of humanity to ever complete a Half Marathon is really small.

I have really noticed how driving the arms helps with the stride. I have to be mindful of my shoulders on my longer runs to keep them relaxed and not pull them up. Good tip on the hydration! I will look into that.

 

[Thomas K]

You're onto a great start. Try to add a half a mile each week to your daily runs.

I've ran dozens of HMs. Usually when I'm getting ready for a race/event, I run (2) 5-7 mile runs per week. One full body and core work out with a 1-2 mile run and one long run 8-13 mile run per week (4 works outs per week). Sometimes I'll mix in sprints; I'll do a 50 yard sprint, easy 50 yard run back, rest til I catch my breath, then repeat 9x.

I use Map My Run app to track my work outs.

Roadrunner Sports is the best place to buy running shoes because of there return policy for members. Don't cheap out on running clothes and shoes.

Running up hill then down builds speed. Running downhill or flat then uphill builds strength. Mix up your routes.

Learn how to eat like a runner. Carbs are your friend before long runs.

Don't kill yourself and have fun. Don't worry about speed, just focus on distance. The speed will come.

What race did you sign up for?

I have been using Strava to track my runs.
I have not signed up for it yet but it is the Whiskey Row Marathon in Prescott AZ. October 12th.

 

[the lynch mob]

Check out Hal Higdon free training programs on line.

 

[Sportin' Wood]

Are there any long distance runners out there with some training advice?
I have started training for a half marathon in October, which I have never done anything like it. I jogged 6.3 miles on Sunday and feel pretty good. Right now I have been doing 2 mile jogs about 2-3 times a week and then a longer one on the weekend and adding some distance each time. What is the best way to keep pushing up the mileage and recover time, etc?

I ran two Half Marathons in 2024 having never run a race. I ran the Havasu Half which was really flat and low elevation and I ran the Banff which was way harder, raining and at elevation. In the Banff, I crushed my previous time from Havasu with limited training. I think the Grizzly Bears on the course helped the speed.

IMHO if you can run a 10K you can finish a Half.

Just don't get an injury.

I've not been excited about running in 2025, but I need to get my ass out there.

 

[t&y]

View attachment 1494228

The 1/2 starts at 5300 ft and has a 1,000ft elevation gain peaking at the 7 mile mark, then it is all downhill. I'm kinda slow right now. My pace this morning was a 9:15/mi. My buddy who I'm doing it with is around 8:15 and I don't want to slow him down any. Shoes are about a month old.

1,000 ft. over 7 miles will definitely be felt. I'm looking at that chart and not only is it a climb, but it appears you have a ton of short ups and downs in there. This is going to consistently alter your stride so you will need to incorporate Up hill, Down Hil, and Rolling hills. Find a few different courses you can focus on each one of those for prolonged time. If downhill is something kind of new to you, understand that while running downhill may sound like a prolonged easy rest, it is far from it and will tax your legs just as much as running up hill over time. I've seen far more injuries from downhill running that uphill.

If I were in your shoes right now here is what I would do.

First off. 9:15 isn't bad at all so you have a good base to start. Establish your overall end goal with a time. Most of the running apps will want this information so when they tailer your Speed Work, Tempo or Short runs, they can give you a time/pace goal to go with. This doesn't have to be rock solid, but it is something you want to have an idea of so you can tailor your training.

If you have access to a track, use it. Running circles really sucks, but it's hard to beat the strict distances training for shorter tempo's or speed work. You running a half marathon so it will not be a sprint for you, but you need to do speed work anyways to increase overall. It is as much about your recovery after a hard push as it is improving your overall pace. Think of all the little ups and downs you will be getting on the course. That is a sprint and cool down lap.

If you have the actual course routed, then go drive it. If it is safe to train on, then you should run it in full or part at least once before the race. There are mixed feelings on this one. For me, I like to learn the course and know where I can push and where I can recover. It is definitely not a necessary thing to run the actual course, but nice if you can.

Make every run count and don't worry about your speed unless you are doing Speed Training, Tempo, or a Fartlek run. Overall speed will come with miles logged. There are no shortcuts in running. On the longer runs, really focus on your breathing, leg stride, and how your feet are impacting the ground. On the down hill you will more than likely heel strike a bit until you become comfortable running down hill (lean forward and swing your hips). If on flat or uphill, try to get your foot to impact on the pad. A good way to do this is limit your forward movement and turn your actual leg tempo up a bit. It sounds like that would mean more work but it all equals out.

There is a thing called "Butt Running" to help give your quads and hips a bit of a break. You need to swing your hips a bit (same with good downhill form) to help throw that leg forward instead of pulling it forward. It will make sense when you figure it out.

My run plan would be:

• I would be doing one nice slow long run each week. Right now based on what you have given us, that would be a 7-8 mile run. It will increase over time. Sllloooowwwwwwwwwww to where you can have a full blown conversation without skipping a beat.
• At least one all hill run 3-5 miles straight up at a moderate pace. Not slow, but nowhere near race pace.
• Speed work, or hill repeats. You running a half so hill repeats will need to be longer. Hill repeats are either done by distance or time for example training for 10k's, my hills repeats where 2 minutes at my flat course race pace. Goal would be same or better distance each 2 minutes. Recovery walk back down.
• 4th day of training would either be another 3-5 rolling hill course as a Tempo or Fartlek run. Fartlek in nature (whatever pace you feel at the time). Find a good course, moderate pace to easy pace, and use it as a recovery.

I could go on and on... lol...

Aside from actual miles on the road, STRETCHING even on the days you are not running, training your CORE, and HYDRATION.

You have plenty of time to catch up to your buddy and get faster than an 8:15 so don't worry about that. Find a variety of courses to run so you don't get bored.

 

[t&y]

I ran two Half Marathons in 2024 having never run a race. I ran the Havasu Half which was really flat and low elevation and I ran the Banff which was way harder, raining and at elevation. In the Banff, I crushed my previous time from Havasu with limited training. I think the Grizzly Bears on the course helped the speed.

IMHO if you can run a 10K you can finish a Half.

Just don't get an injury.

I've not been excited about running in 2025, but I need to get my ass out there.

Lol. If you can finish a 5K you can finish a marathon. All depends on the goals. Elevation running is a great training tool.

 

[Sportin' Wood]

Lol. If you can finish a 5K you can finish a marathon. All depends on the goals. Elevation running is a great training tool.

I'm not certain I can finish a Marathon in the time limit. I'm wrecked at the finish of the half.

 

[mobldj]

got 6 la marathon finisher medals is the garage.those days are long gone but consistent training is the key. running sucks but cinnamon rolls aren't free.lol good luck

 

[Backlash]

Find a local running club to help keep you motivated and focused.

 

[Thomas K]

1,000 ft. over 7 miles will definitely be felt. I'm looking at that chart and not only is it a climb, but it appears you have a ton of short ups and downs in there. This is going to consistently alter your stride so you will need to incorporate Up hill, Down Hil, and Rolling hills. Find a few different courses you can focus on each one of those for prolonged time. If downhill is something kind of new to you, understand that while running downhill may sound like a prolonged easy rest, it is far from it and will tax your legs just as much as running up hill over time. I've seen far more injuries from downhill running that uphill.

If I were in your shoes right now here is what I would do.

First off. 9:15 isn't bad at all so you have a good base to start. Establish your overall end goal with a time. Most of the running apps will want this information so when they tailer your Speed Work, Tempo or Short runs, they can give you a time/pace goal to go with. This doesn't have to be rock solid, but it is something you want to have an idea of so you can tailor your training.

If you have access to a track, use it. Running circles really sucks, but it's hard to beat the strict distances training for shorter tempo's or speed work. You running a half marathon so it will not be a sprint for you, but you need to do speed work anyways to increase overall. It is as much about your recovery after a hard push as it is improving your overall pace. Think of all the little ups and downs you will be getting on the course. That is a sprint and cool down lap.

If you have the actual course routed, then go drive it. If it is safe to train on, then you should run it in full or part at least once before the race. There are mixed feelings on this one. For me, I like to learn the course and know where I can push and where I can recover. It is definitely not a necessary thing to run the actual course, but nice if you can.

Make every run count and don't worry about your speed unless you are doing Speed Training, Tempo, or a Fartlek run. Overall speed will come with miles logged. There are no shortcuts in running. On the longer runs, really focus on your breathing, leg stride, and how your feet are impacting the ground. On the down hill you will more than likely heel strike a bit until you become comfortable running down hill (lean forward and swing your hips). If on flat or uphill, try to get your foot to impact on the pad. A good way to do this is limit your forward movement and turn your actual leg tempo up a bit. It sounds like that would mean more work but it all equals out.

There is a thing called "Butt Running" to help give your quads and hips a bit of a break. You need to swing your hips a bit (same with good downhill form) to help throw that leg forward instead of pulling it forward. It will make sense when you figure it out.

My run plan would be:

• I would be doing one nice slow long run each week. Right now based on what you have given us, that would be a 7-8 mile run. It will increase over time. Sllloooowwwwwwwwwww to where you can have a full blown conversation without skipping a beat.
• At least one all hill run 3-5 miles straight up at a moderate pace. Not slow, but nowhere near race pace.
• Speed work, or hill repeats. You running a half so hill repeats will need to be longer. Hill repeats are either done by distance or time for example training for 10k's, my hills repeats where 2 minutes at my flat course race pace. Goal would be same or better distance each 2 minutes. Recovery walk back down.
• 4th day of training would either be another 3-5 rolling hill course as a Tempo or Fartlek run. Fartlek in nature (whatever pace you feel at the time). Find a good course, moderate pace to easy pace, and use it as a recovery.

I could go on and on... lol...

Aside from actual miles on the road, STRETCHING even on the days you are not running, training your CORE, and HYDRATION.

You have plenty of time to catch up to your buddy and get faster than an 8:15 so don't worry about that. Find a variety of courses to run so you don't get bored.

Thank you!
I do have access to a track and also the course. I was planning on running the course to see what I'm in for.

I have been trying to keep my breathing and my stride the same during my runs. I will do three strides for a breath in, three strides for a breath out kinda thing. If I'm feeling a little winded then I shorten my stride. I don't think that will work very good while doing intervals.

Great advice on using the hips and where the impact is on the foot.

 

[Thomas K]

I ran two Half Marathons in 2024 having never run a race. I ran the Havasu Half which was really flat and low elevation and I ran the Banff which was way harder, raining and at elevation. In the Banff, I crushed my previous time from Havasu with limited training. I think the Grizzly Bears on the course helped the speed.

IMHO if you can run a 10K you can finish a Half.

Just don't get an injury.

I've not been excited about running in 2025, but I need to get my ass out there.

Banff in Edmonton? Very cool place.

 

[Sportin' Wood]

Banff in Edmonton? Very cool place.

Alberta

HOME | Banff Marathon

www.banffhalf.com

 

[t&y]

Thank you!
I do have access to a track and also the course. I was planning on running the course to see what I'm in for.

I have been trying to keep my breathing and my stride the same during my runs. I will do three strides for a breath in, three strides for a breath out kinda thing. If I'm feeling a little winded then I shorten my stride. I don't think that will work very good while doing intervals.

Great advice on using the hips and where the impact is on the foot.

Great, and you are welcome. One thing to clarify is I would not suggest trying to maintain speed training from now until your race. Generally I would do two cycles of an 8 week program between now and then (given you are 6 months out). You will peak and or get burned out if you try to do speed work every week between now and October. A variety of runs is your friend.

Don't forget to change out your shoes. It's been mentioned already, but worthy of being repeated. Unless you are a smaller runner, meaning light weight, I wouldn't be putting more than 300 - 350 miles on a pair of shoes for long distance running. And make sure you put some miles on the shoes you are actually going to run in the day of the event. Small changes can really screw you up over miles.

 

[farmo83]

I've done everything from a 5k to an ironman and used to teach an endurance athletics class.

Based on what you've described you should do fine. It sounds like elevation will be more of an issue then heat so focus on a lot of hill work. Don't neglect the value of doing speed/sprint work and how it translates to long distances. There's lots of research on this. For example go to the track and run a lap as fast as you can and wait 2x that time and repeat 4 times.

Look up pose running as well. At a high level you want the ball area of your foot to strike the ground not your heel(This is how Fred Flintstone stopped his car) and you don't want your feet out in front of you.

Most importantly and most neglected prepare yourself mentally. The mind will quit LONG before the body will. When I did the IM my plan was to finish or get sent off in an ambulance.

Good luck !!

 

[Crazyhippy]

Most importantly and most neglected prepare yourself mentally. The mind will quit LONG before the body will. When I did the IM my plan was to finish or get sent off in an ambulance.

Good luck !!

Truth!!!

This too shall pass! Doesn't matter how much of a suck fest you are currently in (and over 13.1 mikes, there WILL be at least one), it will subside. Unfortunately that goes for the runners high too.

 

[ChumpChange]

Nope. Sounds painful.

 

[FCT]

Mental is huge. Just learn to love suffering and training gets easier. Be that 1% that enjoys torturing yourself