I did it! Several weeks ago I signed up for the Palm Desert Half Marathon! It’s in February, which leaves me about a month left to train. At my age, I don’t expect to run my best half marathon, but like many runners, I want to enjoy myself and finish strong. If you feel the same, read on to see my tips for running your best half marathon.
I haven’t done much racing lately. While I ran this same race a year ago, I recently backed out of a half marathon. So, basically, just one race in the last year. I guess I should have fresh legs!
While the marathon seems to be a goal for many runners, the half marathon is currently the most popular race distance in the United States. Yes, the marathon provides a multitude of challenges, but training to run your best half marathon is tough as well, and not preparing properly can lead to a bad race or even worse, an injury.
One advantage of half marathon training is that it is not as time (and life) consuming as training for a marathon. Therefore, training to run your best half marathon is a great goal for most runners.
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13.1 Tips to Run Your Best Half Marathon
1. Give Yourself Time to Train. If you want to run your best half marathon, plan to give yourself at least 12-16 weeks to prepare. A note about my own training. While my race is only about five weeks away, I have been steadily increasing my mileage and even adding some tempo training, so I feel comfortable with the shorter training time.
2. Build Your Base. Take time in the beginning phase of your training to build your running base. Depending on where you’re starting, this can take from several weeks to a couple of months.
3. Add Interval Training. Most of your interval training work will be around 800-1600 meter repeats at about your 10-15k pace. Don’t be afraid to throw in some faster, shorter intervals, though, especially at the start of the speed training phase of your training. This will help build your VO2 Max and improve your form. Here are a few half marathon interval workouts.
4. Lactate Threshold Training is Key. Tempo runs at a pace between your 15k and half marathon pace will improve your lactate threshold and help you run faster longer.
5. Train for the Course. Get to know your racecourse. Is it hilly? That means both uphill and downhill training. Is it on the road or the trail? You’ll want to do the majority of your training on a similar surface.
6. Find a Training Partner or Group. Ideally, find a friend who is training for the same race. If that’s not possible, joining a running club/group can help you find running partners of similar pace and experience. That will help with motivation and accountability.
7. Practice Your Goal Pace. Get to know what your goal pace feels like. Much of race training is usually done at a pace either faster or slower than race pace, so including pace training in some of your runs will help you know what it feels like. This can be done for a few miles in the middle or end of a long run, or a specific race pace/tempo run.
8. Build Your Endurance. While there is certainly no need for 20-mile runs, building your long runs up to about 12-14 miles will help your run your best half marathon.
9. Include Shorter Races in your Training. Running a couple of shorter races during your training will help prevent boredom in your training, allow you to practice your race day preparation, and give you an idea of how your training is working. Keep your eye on the prize, though. Allow yourself a 5k in the second month of training, and a 10k in the third (at least three weeks before your half marathon). Racing too often will detract from your training.
10. Taper. Just like marathon training, you should take some time to allow your body to recover before your half marathon. Generally, a week to 10 days is enough time. Ease up on the mileage and speed so that you’ll have fresh legs on the start line.
11. Create Your Race Day Plan. If you just stand at the start line and start running when the gun goes off, you’ll probably not run your best half marathon that day. Have a plan, both for the run and for your race day nutrition and hydration. Visualize the race. Starting out a little slower than your goal pace is always a good idea, working into pace after a couple of miles, aiming for a negative split. If you use gels or other nutrition during the run, plan that too.
12. Eat Like a Champion. Many runners fall into bad habits when they train for longer distances. They are burning a lot of calories, so they figure they earned those burgers and fries. Instead of that, think of your body like a finely tuned race car. Give it the best fuel and you will get the best result. Unless your goal is weight loss, you should strive to maintain your weight during training, so make sure to eat enough healthy calories.
13. Stay Hydrated. Maintaining proper hydration while training for longer distances can be difficult, especially during warmer weather, so be sure to get enough fluids and electrolytes before, during, and after your runs.
13.1. Have Fun. If it’s not fun, then why are you doing it? Yes, running a half marathon is hard, occasionally frustrating, and often humbling. But in the end, don’t we do it because we enjoy it?
Here are some tips from my Runners’ Roundup Cohosts:
Lisa @ Mile by Mile: Half Marathon Training Tips for Beginners
Deborah @ Confessions of a Mother Runner: Half Marathon Recovery, How to Reverse Taper
What’s your favorite race distance?
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Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
The half-marathon is such a great distance! Its so much more manageable to train for. These are all such important tips!
Thanks, I really love the half marathon.
These are great tips, Debbie!
All the best with your half marathon next month, it’s awesome that you signed up for it.
I’m sure you will come away with an age group award!
Lol, thank you! I hope so!
Taking extra time to build my base has always helped me in the long run. Good luck and have fun w your training
Thank you! Starting with a strong base is so important.
I’m hoping to return to the half marathon this year. I already feel mentally and physically capable of it, so let’s see what I can do. Of course, first I have to pick the right one! Fingers crossed I find it!
I’m going to focus a little more on speed work this year. Just to see what happens.
Good luck with whatever race you finally choose!