How to Crush a Half Marathon and Achieve Your Goal Time

🏃‍♀️Set a goal time that is realistic and challenging, but not simply based on doubling your best 10K time.

⏰Train consistently for 10-12 weeks, running around 25 miles per week or more.

📈Include a variety of training sessions, such as long runs, steady runs, tempo runs, and speed sessions.

👟Focus on proper recovery, including rest days and easy runs, to avoid overtraining and reduce the risk of injury.

🏋️‍♂️Incorporate cross-training and strength training exercises to improve overall fitness and prevent muscle imbalances.

How long should my long runs be during half marathon training?

—Start at around 9-10 miles (14-16 kilometers) and gradually build up to 13-14 miles (21-22 kilometers).

What pace should I run my long runs at?

—Run at a pace that is comfortable and conversational, slower than your half marathon goal pace.

How many days a week should I run while training for a half marathon?

—It's recommended to run 3-4 days a week, allowing for proper rest and recovery.

Do I need to do speed workouts for a half marathon?

—Yes, incorporating speed workouts like tempo runs or interval training can improve your race pace and overall performance.

Should I taper before a half marathon race?

—Yes, it's important to reduce training intensity and volume in the final days leading up to the race to allow your body to recover and be fully prepared for the race.

00:51A half marathon is 13.1 miles (21 kilometers) and can be a great challenge to achieve a specific goal time.

01:40Setting a goal time should be based on realistic expectations and not simply doubling your best 10K time.

02:24Training consistently for 10-12 weeks, running around 25 miles per week or more, is recommended for half marathon preparation.

03:30Including a variety of training sessions such as long runs, steady runs, tempo runs, and speed sessions can improve overall performance.

07:15Proper recovery is crucial to avoid overtraining and reduce the risk of injury. Rest days and easy runs should be included in your training schedule.

08:07Incorporating cross-training and strength training exercises can improve overall fitness and prevent muscle imbalances.

09:15Long runs should start around 9-10 miles (14-16 kilometers) and gradually increase to 13-14 miles (21-22 kilometers).

09:57Running long runs at a comfortable, conversational pace is recommended.