To train effectively for a half marathon, follow these key guidelines:

Training Duration and Frequency

• Plan for a training period of about 12 to 16 weeks, depending on your current fitness level and running experience

• Aim to run at least three to four times per week, including one long run, shorter midweek runs, and possibly some speed or interval training

Building Mileage

• Start with a manageable weekly mileage (e.g., 10-15 miles for beginners) and gradually increase it to peak around 25-30 miles per week

• The long run is critical: progressively increase your long run distance each week, starting around 3 miles and building up to 10-11 miles before tapering

Long Runs

• Perform your long runs at an easy, conversational pace to build endurance without overexertion

• Schedule your long runs once a week, typically on weekends or a day that fits your schedule

Cross-Training and Rest

• Incorporate cross-training activities such as swimming, cycling, or elliptical workouts on non-running days to improve cardiovascular fitness without extra running impact

• Take at least one rest day per week, especially after your long run, to allow recovery

Strength Training

• Include strength training twice a week focusing on full-body workouts, especially lower body and core exercises like squats, deadlifts, lunges, and core work to improve running economy and reduce injury risk

Additional Tips

• If you’re new to running, build up to running a 5K comfortably before starting a half marathon plan

• Use a training plan that fits your level: beginner plans focus on building endurance and consistency, while advanced plans include tempo runs and intervals for speed

• Consider a taper period in the last one to two weeks before race day to allow your body to rest and recover

By following a structured plan that includes progressive mileage, long runs, cross-training, rest, and strength work, you can prepare effectively for a half marathon and arrive at race day confident and ready