Master the Half Marathon: The Ultimate Guide to Racing 13.1 Miles

You want to know the truth?

The half marathon isn’t just a race — it’s the realest test in running.

Thirteen-point-one miles of controlled fire.

Long enough to punish sloppy training, short enough to demand raw speed.

You can’t fake it, you can’t bluff it, and if you get it right, nothing feels sweeter than flying past fading runners in the last 5K.

Here’s why I love the half:

It’s the Goldilocks race. Not the all-out burn of a 5K, not the soul-grind of a full marathon. It’s just right.

Tough enough to demand discipline, but still possible to fit into a busy life without wrecking your schedule or body.

If you train smart — really smart — the half marathon will make you faster, stronger, and mentally sharper than you’ve ever been.

And I’m here to hand you the exact blueprint to own those 13.1 miles with power, precision, and purpose.

Sounds like a good idea? Let’s get to it.

Table of Contents

1. Why the Half Marathon is the Perfect Race
   1. Speed + endurance sweet spot
   1. Injury risk vs. full marathon
   1. The mental game
2. The Science of 13.1 Miles
   1. Aerobic vs. anaerobic balance
   1. Lactate threshold mastery
3. Fuel, Hydration & Electrolytes
   1. Pre-race carb load
   1. Mid-race fueling strategies
   1. Avoiding the hydration trap
4. Pacing Like a Pro
   1. Avoiding the death fade
   1. Adapting to course & weather
   1. Mile-by-mile mental strategy
5. The Training Toolbox
   1. Long runs & progression runs
   1. Threshold workouts & VO₂ max
   1. Hills, strides & cross-training
6. Race Week & Tapering
   1. Mileage drop without losing sharpness
   1. Mental game and logistics
7. Race Morning Execution
   1. Warm-up protocol
   1. Breakfast & pre-start fueling
   1. First 5K pacing strategy
8. The Final 5K Battle Plan
   1. Mental toughness cues
   1. Form checks & crowd energy
9. Post-Race Recovery
   1. Nutrition & active recovery
   1. Lessons learned for the next race

Why the Half Marathon Is the Realest Test Out There

I’ll be straight with you—the half marathon is my favorite race.

I cannot say this enough times.

While finishing off this article, I’m deep into my taper week before the Maybank Bromo HM (a must event if you ever come to Bali for holiday).

Why I love the HM? Because it’s got that sweet spot feel.

Not a sprint, not a sufferfest slog like the full 26.2.

It’s the Goldilocks of running: just enough to demand serious respect, but not enough to break your life in half while training for it.

You get to push your pace like in a 10K, but you also get that long-haul grit test you’d see in a full.

Training for a half usually clocks in around 60% of marathon volume. Translation? You get the benefits without blowing up your schedule.

If you’ve got a job, a life, or maybe even a couple of kids climbing on you post-run, the half marathon is your perfect target. Tough, yes. But doable. Even if you’re a complete beginner (my couch to hm plan is the proof).

Now think about your own training—how much more consistent could you be if you weren’t juggling 20-mile long runs every weekend?

Speed + Endurance = Strong, Not Broken

Here’s where it gets interesting. The half pulls in the best of both running worlds.

You’re running fast-ish, but for long. It’s about 98% aerobic, 2% anaerobic.

So yeah, it’s your endurance engine doing most of the work, but you better have some gears to shift into when things heat up late in the race.

It’s like stretching a 10K pace out over an hour or more. And it builds mental toughness too—holding steady near your lactate threshold takes guts.

Good news? You’re less likely to get injured training for a half than for a full.

Oh please don’t take my word for it. 

One study found that only 24% of half marathoners got race-related injuries compared to 30% of marathoners.

That extra pounding from longer runs and higher volume? It adds up.

The half lets you hit your limits without pushing your body off a cliff.

If you train smart—tempo runs, long runs, recovery days—the half rewards you.

You’ll get faster, stronger, and you’ll stay in the game longer.

You Can’t Fake the Half

Let me tell you something: you can wing a 5K. Maybe even tough out a 10K.

But you can’t fake your way through a half. You’re either ready, or you’re suffering.

I’ve seen it over and over.

Runners skipping long runs, ignoring tempo workouts—then wondering why they hit a wall at mile 10.

That last 5K? It’ll humble you fast.  The distances eliminates any opportunity to fake it ’til you make it.

Start out too fast because the crowd’s pulling you? Boom—“death fade” by mile 11. Misjudge your fueling or pace plan? Good luck hanging on.

Where Pacing Meets Grit

The half teaches you discipline like few other races can. It’s the ultimate lesson in holding back just enough early, and then going all-in when it counts.

You learn how to settle into your “honest pace”—not your dream pace, not your Strava-flex pace—your real-deal, I-can-hold-this-for-90-minutes pace. That takes humility. And yeah, it builds character.

Then comes mile 10. That’s where the real work begins.

Your legs ache, your brain screams, “Ease up!” But something inside you says, “Not yet.” You dig deep.

That’s grit (I talked about it here)

That’s the magic of 13.1. Every runner who’s crushed a half knows that internal battle.

And if you’ve never felt it? Oh, you will.

That’s why coaches call the half “the thinking runner’s race.” You don’t survive it with brute strength. You win it with brains and backbone.

What’s Going on in Your Body at 13.1

Here’s what’s happening under the hood while you’re grinding out those 13.1 miles.

This race is an aerobic party, no doubt—about 98% of your energy comes from your aerobic system.

That means your body’s burning carbs and fat with oxygen, steadily, efficiently. Your heart and lungs are doing the heavy lifting.

But don’t get too comfy.

Because unlike a marathon (which is slow-burn all the way), the half has some fire in the engine.

It’s run at a faster clip—right near your lactate threshold. That’s the point where your muscles start pumping out lactate faster than you can clear it.

So yeah, 2% anaerobic might not sound like much—but you’ll feel it. Especially in the final 2–3 miles.

That’s when breathing gets choppy, your legs turn to stone, and it’s all about holding on.

Your fast-twitch fibers kick in, and suddenly that “easy cruise” turns into a fight.

You can’t train for the half by just logging slow miles.

You’ve gotta build a big aerobic base, for sure. But you also need speed work—tempo runs, intervals, threshold training—to raise that red line so you can hold a faster pace longer without drowning in lactic acid.

Lactate Threshold: The Real Pace Boss

Let’s not sugarcoat this—your lactate threshold (LT) is the gatekeeper to how fast you can run a half without blowing up.

Here’s how I explain it to new runners I coach: your LT is the fastest pace you can hold without your legs catching fire.

It’s that red line you flirt with for about an hour. Go past it? You’re toast.

Muscles start to burn, pace drops, and you start wondering why you signed up in the first place.

Most trained runners can hold LT for 8 to 10 miles. That’s why the half marathon is sneaky hard—you’re riding the edge the whole time.

Miss the mark and you’ll be begging for the finish by mile 10. But train it right? You’ll feel like a machine.

I’ve seen it firsthand. Runners who skip their tempo runs? They look great early, then crumble late—not because they ran out of carbs, but because their legs just couldn’t keep up the effort.

On the flip side, folks who dial in their threshold pace with workouts like cruise intervals and steady tempo efforts?

They get stronger and faster. Their bodies learn how to handle the burn without falling apart.

Let me break it down with an example. Say your threshold pace is 8:00/mile.

You might aim to race your half around 8:15–8:20. But let’s say you build up that LT to 7:45/mile over time—that opens the door to a sub-1:45 half.

That’s why I call real progress and I freaking it love it.

The key? Run smart. Stay just under threshold early in the race, and you’ll have gas in the tank to close strong.

Go out too hot? Expect to suffer.

The best half marathoners know the edge—and don’t step over it until the final mile when it’s all-out time.

Fueling: Glycogen, Gels, and the “Why-Am-I-Dying?” Moment

Alright, let’s talk fuel.

A half marathon isn’t long enough to totally empty the tank—usually.

But if you’re out there for two hours or more? You’re flirting with empty.

Your body stores glycogen (your high-octane fuel) in your muscles and liver. You’ve got enough for about 90 minutes of race effort. Maybe more if you’re lucky or efficient. B

ut don’t roll the dice.

Faster runners who finish around 90 minutes usually beat the clock before glycogen runs out.

But mid-pack and back-of-the-pack runners?

You’re in the danger zone—especially if you skip fueling. I’ve seen strong runners hit the wall at mile 11 because they skipped their gel or didn’t eat enough beforehand.

Let’s keep it simple: take in 30–60 grams of carbs per hour. That’s like a gel every 30–45 minutes.

I also read about some research that even shows just rinsing your mouth with carbs can trick your brain into going longer. I always wondered why football players do that all the time.

So what to do?

Before race day? Carb-load smart. No, don’t crush three plates of pasta the night before.

Spread it over 2–3 days. Think 8–10g of carbs per kilo of body weight each day. Not for everyone, but if you’re racing hard and aiming for a PR, it helps.

Race morning? Eat a carb-rich breakfast 2–3 hours before the gun.

Banana, oats, toast—whatever sits right with you. Then take your gels mid-race like clockwork.

Miss one and, yeah, you’ll probably feel that regret around mile 10 when you’re holding pace with your soul.

Hydration: Quiet Killer of Good Races

Hydration doesn’t get the hype, but it should. It’s the silent assassin of many a race.

You might not feel it creeping in, but it’s there—stealing minutes off your finish time before you even realize you’re fading.

Lose just 2% of your body weight in fluid and studies show it’ll slow you down.

Not by seconds. By minutes. And in a race like the half? That’s huge.

You won’t always feel thirsty, especially in cooler weather. But make no mistake, you’re sweating—and losing fluid and salt fast.

I’ve seen folks go out too fast, skip early aid stations, and by mile 9 their heart rate’s spiked, pace is dragging, and their brain’s foggy as hell.

They didn’t hit the wall—they dried out.

The fix? Start hydrated. That means drink consistently the day before and sip the morning of.

Not chugging gallons, just sipping. Then during the race, hit those aid stations.

Even just a few ounces every 15–20 minutes keeps the engine cool.

Hot day? Bump that up and make sure you’re getting electrolytes too—especially sodium.

It helps your body actually use the water you’re drinking.

Over 13 miles, you might sweat out a liter or more. Don’t try to replace it all mid-race—but don’t ignore it either. Light urine color pre-race is a good sign. Too dark?

Time to drink. Too clear? Ease up—you don’t want to overdo it either.

And if it’s sweltering out? Use a sports drink, pop some salt tabs, wear a light hat, and maybe even splash water on your head at aid stations.

Half Marathon Pacing Strategy 

Let’s talk about the dreaded fade.

You know the one—mile 10 hits and suddenly your legs feel like sandbags, your pace nosedives, and that goal time?

Gone. That’s what I call the “death fade,” and I’ve seen too many runners fall into that trap. Heck, I’ve been that runner more than once.

And 9 times out of 10? It wasn’t fitness. It was poor pacing.

Don’t Blow Up at Mile 10

Look, pacing a half marathon is sneaky.

It feels fine at first—too fine. You’re jacked up on adrenaline, the music’s blasting, and those early miles are flying by.

But if you go out hot and run way above your lactate threshold in the first 5K, you’re basically setting a time bomb to go off around mile 9 or 10.

Trust me—I’ve coached runners who crushed the first 8 miles, then dragged themselves to the finish at a crawl.

A few seconds too fast early on, and boom—race torched.

Here’s how to avoid that crash-and-burn finish: ease into it.

Start 5–10 seconds per mile slower than your goal pace for the first 2–3 miles. Let your body warm up, settle in, and don’t spike your heart rate too early.

That 13.1 is a two-act show: patience in the first 10 miles, guts in the last 3.

If you feel “too good” at 5K? Perfect. That means you’re doing it right.

Train That “Honest” Half Pace

Here’s the deal: don’t just hope your goal pace will work—test it in training.

Run goal pace in your long runs. Do tempo intervals that mimic race day. Like 2 x 3 miles at goal pace with a short break. Or finish your long run with a few miles at race pace when you’re tired.

That’s how you build that sixth sense for pacing.

And yeah, it’ll also expose any wishful thinking.

Because let’s be honest—just because you crushed a 5K doesn’t mean you’re ready to hold that pace for 13.1.

That’s like benching 185 once and assuming you can do it for 12 reps. Doesn’t work that way.

Let that sink in…

By practicing your goal pace under fatigue, you’ll either gain confidence or realize, “Dang, this is too spicy.”

And that’s good. Better to adjust now than crash later.

Even Splits? Negative Split? Or Just Don’t Die?

So what’s the perfect pacing profile?

Data nerds (and yep, I’m one of them) will tell you that elite runners often run negative splits—second half faster than the first.

That’s ideal.

But for most of us mere mortals, a slight positive split might actually be your best bet.

I’m talking like a 1–2% slowdown in the second half.

That’s not a blow-up—it’s a “controlled fade.”

Totally normal. A big study of marathoners even found that most top age-groupers slowed just a hair at the end.

Here’s how I coach it:

✅ Even or Slightly Slow Start
✅ Settle Into Goal Pace by Mile 3–4
✅ Don’t Let Fatigue Steal More Than 5–10 Sec/Mile in Final 5K

Let’s say your first 10K is 55 minutes. You want the second 10K to be 56, not 60+.

If you’re fading by minutes per mile, that’s not a strategy—that’s a mess.

Course Conditions: Don’t Be a Slave to the Clock

You know what separates the smart runners from the stubborn ones? The ability to adapt.

I don’t care how perfect your training cycle was—if race day throws you wind, hills, or heat, you better adjust, or you’re gonna blow up before the finish chute.

Wind: Use It or Get Beat by It

Running straight into a headwind while trying to force your goal pace is like doing hill sprints while dragging a mattress.

Pointless and energy-draining.

And you don’t want that.

Instead, ease up into the wind, then open the throttle a bit when it’s at your back. On an out-and-back course with a tailwind going out, it’s okay to steal some “free speed” on the way out—but don’t forget you’re paying it back with interest on the return.

Drafting helps too. If there’s someone slightly ahead of you, tuck in and let them cut the wind a bit. Just don’t tailgate them like a rookie—stay respectful.

As coach Sinead Diver puts it: “You won’t see even or negative splits in heavy wind—accept the slowdown and focus on effort.” Boom. That’s the mindset.

Hills: Effort > Pace

Let me tell you right now—chasing even splits on a hilly course is a rookie mistake.

When the elevation spikes, your pace is gonna dip.

That’s normal.

What you want to keep steady is your effort, not your GPS numbers.

Run uphill with control, power down the back side, and keep your breathing under control.

Let’s say your target is 8:00/mile. Mile 5 hits you with a monster hill? 8:30 is totally fine.

Bomb down the other side at 7:30 and you’re back in the groove.

Even if you don’t fully make up the time, you’re not toasted for the rest of the race. That’s the win.

Heat: Respect It or Regret It

Hot day? Slower start, no exceptions.

I’ve seen too many runners ignore this and end up dragging themselves to the finish line, looking like melted crayons.

I’ve made this mistake too and ended up with a disastrous DNF at Solo Half marathon event.

Research shows that just 75°F (24°C) can slow you down by 5–8%—that’s not opinion, that’s just body mechanics.

Your heart rate spikes, your sweat rate goes nuts, and your engine overheats if you push too hard early.

Here’s a rough guide: for every 5°F over 60°F (16°C), back off by around 5 seconds per mile.

More if you haven’t trained in the heat. Hydrate often, and don’t be shy about dumping water on your head at aid stations.

I’ve done entire races looking like I ran through a car wash—and I’d do it again.

Learn more about the impact of temperature on running performance here.

Altitude: Thin Air, Thicker Pain

At elevation? Say, 5,000 feet or more? Expect things to feel harder, even if your pace doesn’t seem fast.

That’s just the reality of less oxygen. Adjust to effort and base your goals on what you’ve done in training up there—not what your sea-level legs think they can do.

Taper Smart — Stay Ready, Don’t Go Stale

Race week isn’t nap week.

I say this every time someone asks about tapering: you’re not a museum piece—we’re not trying to preserve you. You’re sharpening the blade, not wrapping it in bubble wrap.

The last 10 days before your half marathon? Critical.

This is when you dial back the miles just enough to shake off fatigue—but not so much that your legs forget how to move fast. You want to feel springy, not sleepy.

Here’s what works: drop your volume by about 30–50%.

So if you logged 50 miles in your biggest week, cut that down to around 25–30 miles leading into race day.

But—and this is where runners mess up—don’t ditch speed work completely. Keep the intensity, just trim the volume.

That’s the golden rule.

If you normally knock out a 5-mile tempo, cool—taper week, take it down to 2–3 miles at tempo.

Still push the pace, just don’t run yourself into the ground.

For intervals? Half the reps, full recovery, and hold race pace or quicker.

The idea is to keep your legs primed so they remember what race rhythm feels like.

There’s actual science behind this, too: studies in the Journal of Strength & Conditioning Research show that maintaining some high-intensity running while cutting volume by ~40% boosts performance more than just jogging around and calling it rest.

Trust me—those strides or short efforts aren’t going to wipe you out.

In fact, they’ll do the opposite. They’ll make your legs feel snappy, awake, ready to roll.

What you want to skip is the long, grinding stuff. That last 10–12 miler?

Get it done about two weeks out. After that, no runs close to race distance. Keep it short, keep it sharp.

Now here’s the danger zone: the over-taper. I’ve seen runners show up to race day feeling like they haven’t run in years because they spent the week doing nothing but short, easy jogs and stressing about phantom overuse injuries.

They call it “taper tantrums”—when your legs feel like bricks, and your brain’s spiraling. You avoid that by doing just enough fast stuff to stay mentally and physically in the groove.

What the Last 10 Days Should Actually Look Like

Let’s break this down into something practical. Here’s a general game plan for your final 10 days:

• 10–7 days out: Last hard workout—think short tempo or some half marathon pace intervals.
• 6–4 days out: Medium-length easy runs. Maybe toss in a light fartlek to remind the legs what’s up.
• 3–4 days out: Your key “opener” workout—race pace reminder (see above).
• 2 days out: Rest. Feet up, Netflix, foam roll.
• 1 day out: Short shakeout, maybe 15–20 mins easy + a few strides.

If you’re a newer runner, you might want a longer taper—closer to two weeks. Why? Because every run hits you harder, and your recovery tank isn’t as deep yet.

But if you’ve been racing for a while, 7–10 days usually does the trick. Just remember: no matter your level, the goal is to feel primed, not preserved.

Dress Rehearsal & Gear Lockdown

Don’t just wing it on race morning. Use race week to get dialed in—head to toe.

Do a short shakeout run early in the week in your race gear.

That means shoes, socks, shorts, shirt—everything. Find those hot spots and lube them up.

BodyGlide, Vaseline—whatever your anti-chafe weapon of choice is, use it. Inner thighs, underarms, toes… trust me, bleeding nipples at mile 11 is a rite of passage you want to skip.

Lay out your stuff the night before.

Bib number? Check.

Shirt? Check.

Socks that you know and trust? Big check.

This is not the moment to test those flashy new socks you got at the expo.

Keep it familiar. Shoes—make sure laces are solid.

Set your gel belt or pack—put in what you plan to use. Don’t guess.

And gadgets—charge your watch. Sync it. If you use a heart rate strap, double-check the battery. No surprises.

I always tell runners: don’t taper on autopilot. Be active about it. Take control.

You’ve worked hard—this is your chance to sharpen the sword, not snooze on the couch watching YouTube marathons.

Mental Game: Taming the Taper Crazies

Race week messes with your head.

One minute you’re pumped.

The next, you’re googling “signs of a stress fracture” because your ankle felt weird for 3 seconds.

It’s called the taper crazies. Everyone gets ’em.

Here’s what helps: Routine. Familiar stuff. If going for a short walk or easy jog helps calm your nerves, do it. Nothing fancy—just stay in your rhythm.

And breathe. Stretch. Throw on some mellow music or a podcast that chills you out. I’ve even done bedtime yoga—not because I’m zen, but because it helps me sleep without my brain running splits all night.

Visualization? Yeah, it works.

Picture yourself waking up on race day.

Eating that dialed-in breakfast.

Walking to the start line.

Running your race.

When you see it in your head, it’s less scary in real life.

I’ve coached runners who swear by this for keeping nerves in check.

Also—lock in your logistics. Know where you’re parking, what time you’re leaving, if the shuttle stops near a Starbucks. Eliminate unknowns that could turn into last-minute chaos.

And finally—protect your headspace.

Don’t hang around that one friend who’s always like, “What if you hit the wall at mile 14?” Nope. Hard pass. Surround yourself with positive energy and people who get it.

Remind yourself: You’re ready. The hay is in the barn. You’ve done the work—now let your body cash the check you’ve been writing in training.

Warm-Up: The Most Underrated Secret Weapon

Let’s get this straight—if you’re toeing the line for a half marathon and planning to go hard from the gun, skipping your warm-up is like racing with your shoelaces untied.

Just reckless.

And a freaking big mistake.

I hear this a lot: “Won’t I waste energy warming up?” Nope. It’s the exact opposite.

A solid race warm-up primes your engine—gets the muscles fired up, blood flowing, lungs open—so when the race starts, your body doesn’t panic and sputter like an old lawnmower.

So what do to do?

Jog easy for 5–10 minutes. Nothing crazy—just get moving.

Then toss in some dynamic drills: leg swings, hip openers, walking lunges, a little skipping to shake things loose.

Follow that up with 3–4 strides at race pace—just 20 seconds each, enough to elevate your heart rate and get your legs spinning.

By the end, you should be warm, maybe a little sweaty, and mentally locked in—not exhausted, just awake and ready.

Think of it like pre-heating the oven before baking something you want to come out right.

What’s more?

Cold weather? Warm-up becomes mandatory. Cold muscles tear easy. You don’t want to pull something in mile one because you stood around like a popsicle waiting for the start.

Even if it’s hot out, don’t skip it.

Maybe go shorter, but do something. Elites warm up for every half. Not because it’s trendy—because it works. If you want that PR, do what works.

Scared you’ll burn glycogen? Relax. A warm-up doesn’t drain you—it sets you up to actually use your stored fuel better. Besides, you’ll top off with a gel before or early in the race anyway.

When the Race Gets Real: Mile 9–12

Alright, let’s get honest here.

Around mile 9 or 10 of a half marathon, it starts getting real.

Doesn’t matter if your pace was textbook perfect and your fueling was dialed—this is when your brain starts throwing out excuses:

“Slowing down wouldn’t be the worst thing, right?”

That voice? That’s not your coach. That’s your comfort zone, and it’s lying to you.

This is where mental toughness punches in.

You don’t need more fitness here—you need fight.

The last 5K of a half isn’t about how fast your legs are, it’s about how well you managed the mental side earlier.

If you paced smart, good. But now you’ve gotta want it.

Chunk It Down, Don’t Freak Out

Thinking “3 more miles” at this point can mess with your head. So don’t. Zoom in. Say to yourself:

“Just get to mile 11.”

“Now just get to 12.”

I break it into bite-size battles. I’ve even dedicated each mile to someone I care about.

One for my dad, one for my sister that passed away 3 years ago, one for the version of me who trained in the dark when no one was watching.

It makes it personal.

It gives the suffering a purpose.

Go into the pain cave holding onto something greater than yourself and it’s not longer a cave.

You just immerse yourself into the pain and let it drive you forward.

Enough said.

Form Check: Save What You’ve Got

By now, your form’s probably slipping. That’s normal. But if you don’t check it, things get worse fast.

Here’s your quick checklist:

• Shoulders up in your ears? Drop ‘em.
• Hunched over like a zombie? Stand tall, chest out.
• Stride getting sloppy? Shorten it and quicken your cadence.
• Arms lazy? Pump ‘em to drive the legs.

This isn’t just for show—it actually makes you more efficient and distracts your brain from the burn.

Go Zen: Breathe, Count, Flow

One trick I use: match my breathing to my steps.

Try inhale for 3 steps, exhale for 2. Or count steps to 100, then start again.

It creates a rhythm, like you’re meditating on the move. Blocks out the pain chatter.

Train for This Part

Good training preps your legs. Great training preps your brain. That’s why I throw in finish-fast runs or final-mile surges in long runs—to get used to running hard while tired.

On race day, lean into that memory. Tell yourself:

“I nailed 3 x 2-mile repeats at this pace. I’ve only got one more of those now.”

That workout wasn’t for nothing. It was to build this exact moment.

Lock In on a Target

See that runner 50 feet ahead? Reel ‘em in. Catch them by 12.

Or find a group and don’t let go.

These mini-goals give your brain something to chew on besides “This sucks.”

Final Push: Run With Your Heart

At mile 12, flip the switch. Don’t think anymore—feel. Remember your “why.” Think of your kid, your training partner, your past self who believed you could do this.

Sometimes I’ll even let out a grunt or shout just to fire myself up. You think anyone cares at mile 13? They don’t. Go primal if you have to.

Tell yourself:

“10 more minutes of pain for a lifetime of pride.”

That’s not cheesy. That’s the truth.

When Trouble Hits Early (Mile 6–7 and You’re Already Toast)

Now, what if things start falling apart earlier than expected? You hit mile 6 or 7 and already feel like you’re in the pain cave?

Step one: Don’t panic.

Sometimes it’s just a bad patch.

Doesn’t mean your whole race is shot.

Give it a mile. Ease up 5–10 seconds per mile. Take a gel early. Grab some water.

I’ve had races in which I bounced back at mile 10 after nearly walking at mile 7.

It happens.

Here’s a quick checklist:

• Feel off? Fuel might help.
• Hot or windy? Back off and ride the wave.
• Form gone? Shake out arms, loosen the shoulders, refocus.
• Cramping? Salt or electrolytes might calm it down—grab what you can from aid.

If your early pace was too hot (been there), shift into damage control mode.

Don’t keep forcing a fantasy pace—that’s how you end up death-marching the last 5 miles.

Instead, reset your target:

“Okay, maybe not sub-2:00 today—but I can still beat my last time. Let’s rally.”

That mindset shift can save your race.

And if it’s truly not your day? That’s okay too. Use the race to practice. Try new fueling. Test a mental trick. High-five every spectator. Turn it into a lesson.

One bad race doesn’t define you. I’ve had races where I bombed the plan but walked away prouder than ever—because I fought through it.

The Half Marathon Training Toolbox

Let’s get one thing straight—training for a half ain’t about stacking up miles just to say you did.

You’re not collecting stamps. You’re building the exact fitness you’ll need to crush 13.1 miles on race day.

That means workouts with purpose. Workouts that hurt just right. Workouts that teach your body and brain how to go the distance.

Let’s crack open the toolbox.

Long Runs: Your Backbone Builder

Long runs are where the rubber meets the road, literally.

You want to build real endurance? You show up for your long run—week after week.

No skipping.

No shortcuts.

During a solid half marathon block, you’ll start with whatever distance you can handle now and build it up to 10, 11, maybe 12 miles.

That’s the sweet spot.

Most smart plans top out long runs around 10–12 miles.

Strava data backs that up too—sub-2:00 finishers usually peak in that range. You knock out 10 or more miles in training, and come race day? That finish line is yours.

How to Build It Smart:

Use the good ol’ 10% rule—bump your long run by no more than a mile or so each week, then take a step back every few weeks.

Something like: 8 → 9 → 10 → back to 8 → then 11 → 12, etc. You’ll peak your long run about two weeks before race day, then taper. Trust me—this slow and steady buildup keeps you healthy and running strong.

Long Run Styles: Easy Grind vs. Fast Finish

Most of your long runs should be easy—like, talk-to-your-running-buddy easy.

That means about 60–90 seconds per mile slower than your goal half pace.

Feels chill, but it’s doing the work. It’s building that aerobic engine you’ll need to go the distance.

But every now and then, you throw in a little spice.

Fast Finish Long Runs:

You start chill. Then, with 2–3 miles to go, you dial it up—hit your goal pace or even a little faster.

Like this: run 7 miles easy, then close the last 3 at half marathon pace.

That teaches you to run hard when you’re already tired. Just like the end of a race.

Or you can sprinkle in some race pace in the middle: maybe 2 x 2 miles at half pace in the middle of a 12-miler.

Helps you practice fuel timing and mental sharpness too.

But please…

Don’t overdo these. Two or three in a training cycle is plenty.

The rest? Keep them easy. This isn’t about turning every weekend into race day—it’s about building the legs that can handle race day.

Threshold Runs: Where Speed Meets Endurance

If I had to pick just one speed workout for half marathon training—it’s this.

Threshold runs, or tempo runs, are your secret weapon.

They sit right in that “comfortably hard” zone—about what you could hold for a 1-hour all-out race (15K pace, give or take).

Not a jog.

Not a sprint.

Just that deliciously brutal effort that builds your engine without frying your legs.

Here are my favorite routines:

• 20–40 minute steady tempo at threshold pace
• 4 miles at tempo
• 2 x 2 miles at tempo with a short jog between
• Cruise intervals like 4 x 1 mile with 1-minute recovery (sneaky hard!)

These runs help you clear lactate like a pro and keep pushing strong deep into the race.

After a few weeks of these? Half pace starts to feel… dare I say… smooth.

I’ve seen runners go from dying at mile 7 to cruising through mile 11 just from consistently hitting these workouts.

Mix It Up: Marathon Pace & VO2 Max Workouts

Now, threshold runs are the meat. But you need the sides too.

Marathon Pace Runs

These are steady runs about 20–30 seconds per mile slower than half pace.

Not easy, not killer—just steady.

Think 6–8 miles of smooth effort. These build stamina and efficiency without pushing the redline. I like tossing these in midweek when I’m not up for hammering, but still want a solid aerobic workout.

VO2 Max Intervals

These are short, fast, and spicy. You’re hitting 800s or 1000s at 5K pace. Stuff like:

• 5 x 1000m at 5K–10K pace
• 6 x 800m with jog recoveries
• Fartlek sessions with 2–3 min hard, equal recovery

These boost your top-end and make your half pace feel easier by comparison. You don’t need a lot—maybe once a week early in the training block.

Then shift more toward threshold and race-specific stuff as race day nears.

Hills: Power Without the Pounding

If you’re training for a half marathon and you’re not doing hills, you’re leaving speed and strength on the table.

I’m serious.

Short hill sprints—like 8 x 20 seconds on a steep grade—build explosive power in your glutes and calves without trashing your legs like track sprints.

You get all the muscle recruitment, none of the hamstring drama.

Want to go longer? Try 2–3-minute hill repeats at hard effort.

These mimic race-day climbs and jack up your lactate threshold like interval training does—except with less injury risk because hills force you into better form at slower speeds.

Plus, hills toughen you up.

You know that moment in a race when everyone else starts fading on a climb? You won’t—because you’ve been there in training.

Most coaches I know (myself included) love to build a hill phase early in a cycle.

It makes flat running feel like cheating later.

Tip: Think of hills as the gym workout your legs actually like.

They build “strength endurance”—the kind of grind-it-out toughness that carries you through the last 3 miles of a race.

Progression Runs: Learn to Finish Strong

Bored of always doing the same pace? Good. You should be.

Progression runs keep things interesting and teach you how to speed up when you’re tired—the most underrated skill in racing.

Try this: 8-mile run where you start chill, then nudge the pace up every couple miles. Finish at tempo pace, where it feels like work but you’re still in control.

Advanced plans? Some go longer—like a 10-miler with the last 3 miles at your goal half marathon pace.

That’s money.

Gets your body and brain used to closing hard when your legs are already talking back.

Progression runs aren’t sexy, but they teach you how to negative split. And that’s how you beat people who go out too hot and crater at mile 9.

Strides: Speed Without Suffering

If you’re not doing strides, start yesterday.

I really mean it.

These are your “secret speed shots.” Quick, controlled 20-second accelerations—like 4 x 100m—done after easy runs or right before a workout.

Strides wake up your nervous system, sharpen your form, and help you run smoother at all paces.

They’re like brushing your teeth, but for turnover.

And here’s the best part: they don’t make you tired. You get speed benefits without needing a nap afterward.

I like to think of strides as “speed insurance”—they keep your fast-twitch fibers engaged so your half pace feels easier over time.

Build the Week: Training Balance That Works

The best half marathon weeks are built like this:

• 1 long run
• 1 workout (tempo, threshold, etc.)
• 1 speed/strength day (intervals, hills)
• Everything else = easy runs or rest

Here’s a real-world example:

• Tuesday: Tempo run
• Friday: Hill repeats or intervals
• Sunday: Long run
• Mon/Wed/Thurs/Sat: Easy or recovery runs (super chill, convo pace only)

If you’re doing two quality days, mix it up—don’t do two super fast sessions back-to-back. Let one be threshold, the other short reps or hills.

Cross-Training & Mobility: Don’t Just Run, Move Smart

Got a cranky knee? Prone to shin splints? Or just want to stay fresh while upping volume?

Cross-train.

Please.

Throw in cycling, swimming, or elliptical on easy days. These give your joints a break while keeping your heart and lungs sharp.

Some plans run 4 days/week and cross-train 1–2. Solid setup for anyone juggling injury risk or time constraints.

Had a bad ankle week?

Sub a hard ride for that threshold run instead of skipping entirely.

And don’t neglect mobility.

Five minutes of dynamic stretching and foam rolling a day can save you from two weeks on the injury bench. Especially after hills or long runs—tend to your calves, hips, and quads.

I’ve seen more runners sidelined by stubborn tightness than by actual effort. A little daily maintenance goes a long way.

Race Morning Breakfast: Don’t Screw It Up

Look, your race-day breakfast can either set you up to fly—or have you hunched over at mile 3 cursing your oatmeal. This is not something to wing.

Why eat? Simple: your liver glycogen tanks out overnight, and you want to top it up and kick off with some blood sugar in the bank. But not so much that your stomach feels like a washing machine by mile one.

If your race starts at 7AM, yeah, I’m telling you to set that alarm for 4. Roll out of bed, shovel something in, then lie down again if you want.

Not glamorous—but it works.

If 3 hours isn’t happening, at least give yourself 90 minutes before the gun, and go light and smart.

Easy-to-digest carbs, low fiber, low fat. That’s the rule. 

Here are my favorite options:

• Bagel with peanut butter and banana (classic, and it works)
• Oatmeal + honey + a bit of nut butter
• White toast with jam
• A sports bar you’ve actually tested in training
• Even pancakes or white rice with a little syrup

Keep it carb-heavy with a little protein. No greasy bacon, no bran muffins, and definitely no trying something new because it “looked good” at the hotel buffet.

How much? Depends on your gut and how early you’re eating.

If you’re eating 3 hours out, shoot for around 1.5g carbs per kilo of body weight—so a 70kg runner might aim for ~100–110g of carbs.

That’s around 400+ calories from carbs, plus whatever protein sneaks in.

If you’re eating closer to race time (90–120 minutes out), keep it lighter—like a 200–300 calorie snack.

And don’t forget the most sacred ritual of runners everywhere: the pre-race poop.

My weak point to be honest.

Allow time for it. Coffee or tea can help. But don’t overdo the caffeine if you’re not used to it.

Hydration? Yes—but don’t chug like a fish. Sip 8–16oz of water or sports drink when you wake up.

Then keep sipping every so often.

Stop the heavy stuff about 45 minutes before the start, or you’ll be hunting down porta-potties mid-warmup.

If you ate early (like 4AM), throw down a small snack 60–90 minutes before start—half a banana, part of a gel, or a handful of chews. Just a top-up.

Mid-Race Fueling: Don’t Wait to Bonk

You ever seen someone go from flying to fried in 10 minutes flat? Yeah.

That’s the mid-race bonk—comes fast and hits hard. But it’s preventable if you fuel right.

Unless you’re finishing under 1:20, chances are you’re out there long enough to need carbs during the race. Your glycogen stores can last about 90 minutes at race intensity—but most of us go over that.

So if you don’t fuel mid-race, you’re gambling.

What’s the target? Roughly 30–60g of carbs per hour. In real-world terms: that’s one energy gel every 30–45 minutes.

Two for a 2-hour finish. Maybe three if you’re out there longer.

Don’t like gels? That’s fine. Try chews, blocks, or even liquid calories.

But whatever you choose—practice with it. Your gut is not the place to experiment at mile 7.

And here’s a golden rule: never take a gel without water.

Seriously.

Dry-swallowing a gel is like eating glue in a desert. It’ll just sit in your stomach and make you nauseous—or worse.

Most races have water tables every 2–3 miles. Time your gels right before those so you can wash them down.

I like to pop one at mile 5, one around mile 10. Some folks go every 40 minutes. Your call—but be consistent.

If you use chews, break them up. Don’t eat the whole pack at once unless you’re stopping to picnic. One or two every mile or so works. They’re easier on the gut and can keep blood sugar steady.

If you hate gels, I’ve seen folks carry gummy bears, dried fruit, or even maple syrup packets. Sugar is sugar. Just don’t carry something you can’t chew at pace or store without making a mess.

Electrolyte Management: Don’t Let the Heat Break You

Let’s get real. If you’re running a half marathon in heat and humidity, and all you’re sipping is plain water, you’re setting yourself up for a crash—maybe even a trip to the med tent.

I’ve seen it too many times: a runner feeling fine through mile 7, then bam—sluggish legs, fuzzy head, cramps, or worse.

That’s not “just fatigue.” That’s your electrolytes tanking.

Know Your Sweat

Everyone sweats, but not all sweat is created equal.

Some runners finish with salt-crusted shirts and hats — the “salty sweaters.”

Others barely stain. You’ve got to know which camp you fall into.

Here’s the deal: when you sweat, you lose sodium.

Lose too much, and if you only replace fluid with water, your blood sodium can dip dangerously low (that’s hyponatremia, and it’s no joke).

Even without going that far, electrolyte imbalance just wrecks your pace and mood.

• Hot Day Game Plan: Sports drink isn’t just for flavor — it’s your backup salt source. Sip it at a few aid stations, especially if you’re out there for 2+ hours or running through a heatwave. That 8oz cup? It packs ~150mg of sodium. Grab two cups per station and you’re likely hitting the 300–500mg/hr sweet spot endurance athletes aim for.
• Extra Salty? If your gear looks like a pretzel when you finish long runs in training, it’s not a fashion statement. It means you likely need more than just a little Gatorade. That’s where salt tablets or electrolyte chews come in handy mid-race.
• Humidity Warning: Just because you don’t see the sweat doesn’t mean it’s not happening. In humid weather, sweat doesn’t evaporate well — so you’re still losing fluid and sodium, even if you’re not soaked.

Don’t Overdrink Either

Here’s a mistake I see with slower runners or first-timers: drinking too much water “just in case.”

That might seem smart, but if you’re sipping nonstop and not replacing salt, you’re actually diluting your blood sodium — and that’s when trouble hits.

• Rule of Thumb: Drink to thirst. If it’s cool out, don’t force down every cup. If it’s hot, sure, drink more—but mix in sports drink. On average, 16–20 oz per hour is solid. That’s 4–5 little race cups. Grab 1–2 at each aid station in the heat and you’re golden.
• Weight Drop Tip: If you’re sweating off 2 pounds per hour in heat (you can check this by weighing before/after long runs), aim to drink enough to only lose about 1 pound/hr. Some loss is fine. Replacing every drop? Not the goal.

Post-Race Recovery: Rebuild Like a Pro

You crossed the finish. Your legs are shot. You’re sweaty and grinning (or grimacing).

Now what?

Within 30–60 minutes, get some carbs and protein in your system. A 3:1 carb-to-protein ratio works well—think 60g carbs, 20g protein.

Chocolate milk? That’s the classic combo.

Banana and protein bar? Also solid.

It’s not just about feeling better tomorrow—it helps repair muscle damage and refill the tank.

Then eat what you want. You earned it. I’ve seen runners down burgers, pancakes, and yes, even beer, post-race. Just don’t skip the recovery fuel before the real party starts.

Now let’s get to the actual training plans.

Couch to Half: From Zero to 13.1 – You Can Do This

This one’s for the brave beginners. The folks coming off the couch, the ones who never thought “13.1” would be a number they’d chase.

First off—mad respect. Signing up is already a win. Now let’s build a plan that won’t break you.

Your Mission: Finish Strong, Injury-Free

🗓️ Timeline: 14–16 weeks
📈 Peak Mileage: ~25–35 km/week (15–22 mi)
🎯 Goal: Finish upright, maybe smiling, definitely proud

Week-to-Week Breakdown:

Weekly Setup:

• 3 Run/Walk sessions
• 2 Cross-training or walk days
• 2 Full-on rest days

The first few weeks? We’re just getting your body used to moving. Think 2 minutes jogging / 3 minutes walking, repeated 5–6 times. Over time, the jogs get longer, walks shorter.

Mileage Starts Light, Builds Slow

• Week 1: Around 10–15 km (6–9 mi) total
• Final Weeks: Peaking at ~35 km (22 mi)

Long runs are the anchor. They start short — maybe 4–5K (2–3 miles) — and gently build every 1–2 weeks. By race week, you’ll have a 16K (10-mile) long run under your belt. That gives you the confidence to cover 13.1 with race-day adrenaline.

Speed? Nope. Just Endurance.

All running should feel easy. Conversational pace. No need for tempo runs or sprints—yet. We’re building your base and your durability.

Later on, you can toss in a few strides or short “pickups” to train form and efficiency. But we’re keeping the risk of injury low.

Cross-Training = Secret Sauce

On your non-running days, hop on a bike, swim, walk briskly, or even dance around your living room. It all builds aerobic base without the pounding.

Strength training once a week keeps things balanced:

• Squats
• Glute bridges
• Calf raises
• Core work

Simple stuff. Just enough to prep your body for the miles.

Rest Hard, Too

You get two full rest days per week. Don’t skip them. That’s when the body rebuilds. And every 3–4 weeks? You get a down week with reduced mileage. It’s like a reset button—trust it.

Example Week (Week 10 of 16):

• Mon: Rest
• Tue: Run 5K (10 min run, 1 min walk repeats)
• Wed: 30 min cross-train
• Thu: Run 6.5K (run 5K straight if you can, walk the rest)
• Fri: Rest or gentle yoga
• Sat: 30-min brisk walk + strength circuit
• Sun: Long run – 10K run/walk

Your Victory Lap Awaits

Come race day, maybe you’ll jog 5K straight, maybe 10. Maybe you’ll run the whole thing slowly. Doesn’t matter. You showed up. You trained smart. You’re about to do something huge.

Estimated Finish Time: 2:30–3:00
Real Finish Line: Pride. Strength. Proof you can do hard things.

Goal: Half Marathon Under 2:30

(~12 weeks / 30–40 km per week / Focus: Aerobic Base)

So you’ve got a 5K or 10K under your belt and you’re ready to chase down that half marathon.

Not in it to break records, just want to finish strong—no walking, no meltdowns. I like it.

This plan’s for you if you’re aiming somewhere around 2:15 to 2:30. That’s roughly 6:24 to 7:06 per km (or 10:18–11:25 per mile).

It’s not “fast,” but it’s solid—and with the right base, it’s damn doable.

🔁 Weekly Breakdown:

• Plan Length: 12 weeks (go 14 if you want a little buffer)
• Starting Point: 20 km/week split over 3–4 runs
• Build: We’ll start around 25 km/week and work up to 40 km/week (15–25 mi). Peak hits ~3 weeks before race day, then taper down by 30%.

Run Frequency: 4 Days a Week

You’ll run 4 times. Some plans push 5, but let’s be real: most runners at this level do better with 4 runs + a little cross-training or yoga to stay fresh.

Key Runs Each Week:

• Long Run: The cornerstone. Starts around 8 km and builds to 18 km. That final long run? Two weeks out. Take it easy, build endurance. If you can handle 11 miles on tired legs, the race won’t scare you.
• Medium-Long Run: Midweek effort, 60–75% of your long run. Maybe you run 10 km easy Wednesday when Sunday’s long one is 16 km. Some runs finish a little brisker—just to remind the legs what “steady” feels like.
• Form or Speed Work (Every Other Week): No need to hammer intervals yet. We’re talking 5 x 2-min fartleks or some short hill reps. Purpose? Leg turnover, good form, and some variety so you don’t go flat mentally.
• Easy Running: Most of your running—like, 80%—should be “can-chat-while-running” easy. Sprinkle in about 20% at moderate effort, maybe marathon-ish pace.

Tip: A 2:20 goal (about 6:37/km or 10:40/mi) doesn’t mean you run every day at 6:37. Easy pace might be 7:30–8:00/km. Let your ego chill and train smart.

Cross-Train or Chill

Got energy on Mondays? Hop on a bike or swim for 30 mins. Otherwise, rest. No guilt either way. If you want to add aerobic volume without trashing your joints, this is the spot.

Strength: 1–2 Short Sessions

Just 20 minutes! Think lunges, step-ups, planks, clamshells, calf raises. Machines or bodyweight both work. Key is consistency—schedule these on easy days, not before long runs.

How It All Progresses:

• Weeks 1–4: Build mileage slowly
• Weeks 5–8: Stabilize mileage, increase long run
• Week 7: Deliberate cutback to recover (~20% reduction)
• Weeks 9–11: Sharpen & hold steady
• Week 12: Taper to rest up

Mid-Plan Example Week:

• Mon: Rest or light swim
• Tue: 6 km easy + strides
• Wed: 10 km medium run (last 2 km at goal half pace)
• Thu: Rest or yoga
• Fri: 5 km easy + strength work
• Sat: 30 min bike or optional 3 km jog
• Sun: 14 km long run, easy pace

Race-Day Goal:

By week 12, you’ll be cruising through 20+ km weeks, have logged at least one 18 km long run, and built the legs and lungs to go 2.5 hours without imploding. That’s the win. We’re not chasing splits—we’re building confidence to finish strong.

Goal: Half Marathon Under 2:00

(~14 weeks / 40–50 km per week / Focus: Tempo + Pacing Skills)

Alright, chasing the sub-2-hour badge, huh? That’s a classic benchmark—and for good reason. It’s a pace of 5:40/km (9:09/mi), and it takes solid training, especially on the pacing front.

This plan’s for runners who’ve maybe gone 2:05–2:15 in the past or have a decent 10K under 55 mins. You’ve got a base. Now we sharpen it.

Mileage Targets:

• Start Around: 40 km/week (25 mi)
• Peak: 50–55 km/week (31–34 mi)
• Taper: Down 25% two weeks before race, 50% during race week. Gotta show up fresh.

Run Schedule: 5 Days a Week

You’ll run five days. Could get away with four if life’s busy—but 5 days gives us flexibility for hard efforts, easy recovery, and endurance.

Quality Sessions:

• Tempo Runs Weekly: 20–30 mins at comfortably hard pace. Think 10K pace (~5:20/km or 8:35/mi for most sub-2 runners). Could be continuous or broken into 2 x 2.5 km with short rest.
• Race Pace Reps (Every Other Week): Practice holding 5:40/km. For example, 3 x 3 km with 3-minute jog between. Or build into it: 10 km with the middle 4–6 km at race pace.
• Long Runs Weekly: You’re gonna hit 20–22 km at peak. Trust me, doing a full-distance run (or close) in training kills the mystery and boosts your mental game. Do one at 22 km if you can, about 3 weeks out.
• Speed or Hills (Every 1–2 Weeks): Short intervals or hill sprints. Could be 6 x 800m @ 10K pace or 8 x 90-sec hill efforts at 5K effort. Boosts your top-end and makes race pace feel easier.
• Recovery Runs: 4–5 km easy, or a bike ride/swim. Active recovery beats lying flat and stiffening up.

Pacing is a Discipline, Not a Vibe:

Sub-2 runners must learn to run easy on easy days, and lock into pace on race day. Don’t be that guy who trains at 5:40 every day then bonks at mile 8. Your easy pace should be 6:30–7:00/km. Save the gas for the real work.

Pro tip: Learn your feel for pace, not just what your watch says. You won’t always have signal or ideal conditions.

Strength Work: Twice a Week or You’re Leaving Speed on the Table

I get it—you’d rather be running than lifting. But here’s the deal: strong runners are faster runners, period.

Strength training isn’t just for gym rats or sprinters. If you want to shave minutes off your half, you’ve gotta hit the iron.

We’re not talking bodybuilding splits here. Twice a week is the sweet spot.

Think core, glutes, hips, hamstrings, and calves—basically all the stuff that keeps your form tight and your engine running smooth in the back half of a race.

My go-to moves? Dumbbell step-ups, goblet squats, planks, Russian twists, single-leg deadlifts. Simple stuff, but brutal when done right.

Here’s some science to back it up: distance runners who added strength work saw a 4% boost in running economy.

That might not sound huge—but it’s like getting free speed. A few percent over 21 kilometers? That’s minutes off your finish time. So yeah, we keep it in.

Cross-Training: Optional But Smart

If you’re logging five runs a week, there’s room for one cross-training session—totally optional, but a nice recovery tool. Cycling, pool running, rowing… whatever gives your joints a break but keeps the blood moving.

If you’re injury-prone (been there), you can even sub out an easy run for a spin on the bike or some water jogging. Just don’t let it mess with your quality sessions. The golden rule? Don’t sacrifice your key runs for cross-training fluff.

Sample Week for a Sub-2:00 Half Goal (~53 km)

This plan’s built to get you comfy running 5:40–5:50/km for long stretches—without falling apart in the final miles.

• Mon: Off or 30 min easy bike (active recovery).
• Tue: Workout – 2 km warm-up, then 5K tempo at threshold pace (say ~27:00), 2 km cooldown.
• Wed: 8 km easy + core work.
• Thu: 12 km easy, finish with last 2 km at goal pace.
• Fri: Off or 5 km super-easy recovery jog.
• Sat: Workout – 1.5 km warm-up, 3×2 km at half marathon pace (around 11:20 per rep) w/ 2-min jog recoveries, 1.5 km cooldown.
• Sun: Long run – 18 km easy (2 hours on your feet).

👉 This adds up to around 53 km (or adjust as needed). By race day, you’ve logged a solid long run, hit race-pace workouts, practiced fueling, and kept the balance between training hard and staying fresh.

Going Sub-1:45? Welcome to the Pain Party (50–65 km/week)

You’re stepping into serious territory now. Sub-1:45 means running around 5:00/km for 21K straight—and that takes more than just guts. You need threshold work, split tempos, and the stamina to hold speed deep into the race. You’re no longer an average half marathon runner.

Mileage & Frequency

We’re talking 5–6 runs per week, building toward 60–65 km/week at peak. You’ll still have cutback weeks to recover, but overall, this is a grind. Week-to-week might look like: 45 → 55 → 60 → cutback → 62 → 65 → taper.

Workouts That Build Real Grit

• Threshold / Tempo Runs: These are your bread and butter. Think 20–30 min at threshold (~10K pace, like 4:35/km if your 10K is ~46:00). We’ll also use split tempos: 2×15 min or 3×10 min at tough but sustainable pace with short jog rests. These teach your body (and brain) how to stay steady when things start to suck.
• Speed / VO2max Intervals: These give your top gear a bump so you can sustain race pace easier. 5×1000m at 5K pace or 6×3 min hard with equal rest. Mix in longer reps too—3×2000m at 10K pace—because they hit that borderline threshold zone and build strength endurance.
• Combo Workouts (Split Tempo + Intervals): Now we’re getting spicy. Something like: 3K at half pace → 3 min jog → 4×800m at 5K pace → 90s rest → 2K at half pace. That’s race simulation stuff. Great for building mental toughness and practicing gear shifts when you’re tired.
• Half Marathon Pace Segments: Every other week, throw some race pace into your runs. Like 8 km at goal pace midweek, or finish your long run with 5K at goal pace. Even better: race a 15K or 10K as a tune-up.

Long Runs: The Backbone

You’ll work up to 22–24 km (14–15 miles), sometimes with structure—fast finishes, fartleks, or chunks at race pace. For example: 12 km easy + 6 km at half pace = chef’s kiss for building race-day confidence.

Strength Training: Still In, But More Dialed-In

Twice a week is ideal, but we’re talking maintenance mode now. Focus on running-specific strength: barbell squats, deadlifts (low rep/moderate weight), box jumps, single-leg work, Pallof presses. Core and hip stability keep your form clean when you’re running on fumes at mile 20.

If time’s tight, keep it to 30 min. Quality > quantity.

Example Week: Peak Phase – Where the Grind Meets the Gains

Let’s talk about what a serious week looks like when you’re aiming to break 1:45 in the half. This is that sweet spot where training starts getting spicy but still manageable for most recreational runners.

Here’s a sample peak week I’d give someone deep in the zone:

🗓 Monday: 8 km super chill. Keep the pace easy enough you could sing. Toss in some mobility drills at the end—hips, glutes, ankles. You’re just greasing the wheels.

🗓 Tuesday (Workout Day): This is where the work gets real. After a 2 km warm-up, hit:

• 3×2 km at around 4:45/km (your 10K pace), 2 minutes recovery jogs.
• Then 2×1 km at 4:30/km (5K pace), 90 seconds jog.
• Cool down 1.5 km.
  That’s ~12 km of serious business. VO2 and threshold in one punch.

🗓 Wednesday: 11 km easy + 6×100m strides. Think of the strides like turning the ignition on race pace—but without redlining.

🗓 Thursday: 14 km medium-long run. Easy effort, but here’s the kicker: last 4 km at goal half pace (~5:00/km). Teaches you to push when tired.

🗓 Friday: Optional rest day. Or just a chill 5 km jog if your legs feel okay. No hero miles here.

🗓 Saturday (Quality Day):

• Warm-up 2 km.
• Tempo: 20 minutes around 4:35/km (threshold pace), ~4.3 km.
• 3 min jog.
• Then a 10-minute faster effort (~4:25/km), about 2.2 km.
• Cool down 1 km.
  Total ~13 km of solid work.

🗓 Sunday (Long Run): 22 km easy. If you’re feeling spicy, finish the last 2 km fast. This one builds your fuel tank.

⏱ Weekly Mileage: ~80 km. That’s a lot, and honestly a bit much for some sub-1:45 hopefuls. But if you’re recovering well? Go for it. Otherwise, cut a few easy miles and land around 65–70 km. You’ll still be golden.

🏁 Race-Ready Takeaway: With weeks like this, you’re raising your lactate threshold, building real stamina, and getting dialed on race pace. Sub-1:45 is absolutely on the table. And by the way—threshold runs like those Saturday tempos? That’s where you know you’re sitting in the 1:40–1:45 zone. Bonus: 10K time is probably down to ~45–46 minutes.

Oh—and the “contrarian” part of this? You don’t obsess over mileage. You train smart, not maximum. If life throws a curveball and you skip an easy run? You’ll live. Prioritize quality. Purpose beats volume every time.

Level-Up: Chasing Sub-1:30 (A.K.A. Enter the Pain Cave)

Now we’re talking about runners who are sniffing club-competitive level. You’re training like a marathoner, but you’ve still got wheels. I’ve already written about how to run a sub-1:30 HM (a goal I struggled with a for a while)

🎯 Goal Pace: 4:15/km or 6:52/mi. That’s no jog—it’s racing.

Training Structure:

• Mileage: Peaking around 80–85 km/week (50–53 mi). Some freaks of nature go lower and still crush it, but most of us benefit from that aerobic grind. 6 days of running, 1 day off. Don’t get cute and run 7 unless you’ve got years of durability.

Key Workouts:

1. Goal Pace Long Runs: These aren’t lazy slogs. Think:

• 24 km with 3×3 km at race pace thrown in. I also wrote a guide about this.
• Or a 16 km moderate cruise, then hammer the last 5 km at half pace.
• Or, my favorite death march: 18 km progression, ending near 10K pace. That’ll build steel in your legs.

2. Race Sims / Tune-Up Races:

• 3–5 weeks out, do a “practice half”—not all-out, just at goal or slightly slower. Use it to test pacing, gels, race gear.
• Or sub in a 15K or 10-miler. Key is to feel out race rhythm.

3. VO2 Max Intervals:

• 8×1000m at 5K pace (90s rest), or
• 5×1600m at 10K pace (2 min rest).
  You’re keeping that top-end sharp.

4. Split Tempos (a personal fave):

• 6 km at threshold pace (~4:10/km),
• 3 min jog,
• 4×1 km slightly faster than half pace,
• Then finish with 2 km at goal pace.
  Total: ~12 km of work that mimics fatigue and teaches you how to close strong.

5. Double Thresholds (if you’re savage): Morning: 5×6-min intervals. Evening: 30-min tempo. Only for experienced runners with big engines and recovery dialed.

Strength Work: Don’t Skip It

Sub-1:30 runners aren’t skipping S&C. At this level, your form matters. We’re talking:

• Plyos (hops, bounds, drills).
• Heavy lifts (squats, deadlifts) to build leg stiffness and bounce.
• Core: weighted planks, single-leg balance drills, anti-rotation work.

Keep joints mobile. Foam roll like it’s your side hustle.

Cross-Training? Meh.

Most at this level stick to running unless they’re banged up. If needed, hop on a bike or hit the pool for active recovery—but running rules the schedule.

Taper Time

Usually 10–14 days, depending on how you recover. Here’s the recipe:

• Week 1: Cut volume 20–30%. Workouts stay sharp, just shorter.
• Race week: Drop another 40–50%. More rest, some strides, one short tune-up.
• Last hard session: 5–7 days out. Something like 10K at marathon pace, or a few short intervals.

Sample Week (Mid-Peak)

Mon: 12 km easy + 8×100m hill sprints. Core after.

Tue: Key workout — 3×(2 km @ 10K pace + 1 km @ HM pace) w/ 2’ jog. Add warm-up & cooldown for ~14 km.

Wed: 16 km easy. Bread and butter volume day.

Thu: Quality — either:

• 10 km tempo @ marathon pace (~4:30/km), or
• 5×1200m threshold reps (~4:10/km).

Fri: Rest or 8 km easy cruise.

Sat: 8 km easy + strides. Toss in some prehab work.

Sun: Long run – 24 km. Last 6 km at goal pace or alternate every km.

Weekly Total: ~82 km. A strong, clean week.

Race Day Ready

If you can handle weeks like that consistently, you’ll make 4:15/km pace feel like a groove. You’ve got the volume for endurance, the speed to close strong, and the mental reps to stay locked in.

5K in ~19 minutes? Check. Fueling dialed? Check. Confidence? Earned.

And here’s the kicker: this plan doesn’t throw in fluff miles.

Every run has a purpose.

Even recovery runs recover you.

And if life throws you off plan? Cut smart. Better to run 70 km with purpose than aim for 85 and limp through race week.

Gear for the Long Haul: Don’t Let Your Stuff Sabotage You

Running might seem simple—just put one foot in front of the other. But when you’re racing 13.1 miles, your gear better be dialed. And if it isn’t? It’ll let you know real fast.

Shoes: Train Heavy, Race Light (Maybe)

Shoes are the biggest gear decision you’ll make. Most runners have two pairs:

• A cushioned, sturdy pair for training—think Brooks Ghost, ASICS Cumulus.
• A lighter, faster pair for race day—maybe with carbon plates if you’re feeling fancy.

Race shoes feel fast, no doubt. The research says they can improve running economy by around 4%. That’s several minutes over a half marathon. But they can also be less stable, especially for overpronators or folks with weaker ankles. So don’t gamble.

If you’re gonna race in them, train in them first. Do a few tempo runs or long finish-fast workouts. Make sure they don’t blister you, mess up your gait, or leave your calves shredded.

And for the love of your feet—don’t wear new shoes from the expo. That’s how Sandra’s race fell apart. Race in shoes you’ve logged 20–30 miles in at least. If they feel invisible mid-race, you’ve got a winner.

Clothes: Test Everything, Lube Everything

Chafing is no joke. Nipples, thighs, underarms, waistband—if it rubs during a 5-miler, it’s gonna tear you up by mile 10. Moisture-wicking gear only. No cotton. Ever.

Race morning checklist:

• Glide on thighs, underarms, nipples, sports bra seams—anywhere there’s skin-on-skin or fabric friction.
• Bandaids or nipple guards for men (seriously, don’t be the bloody nipple guy in race photos).
• Thin socks that don’t bunch or soak up sweat.
• Hat or visor if it’s sunny or rainy—keeps water and sweat out of your face.

And again: do a dress rehearsal. Run a 6–10 miler in your full race-day kit. If anything chafes, sags, rides up, or rubs—fix it. Change it.

Rainy race? Coat your feet with a thin layer of Vaseline. Same with thighs. Helps repel water and prevent trench-foot blisters. Lightweight hat with a brim will save your eyes and sanity.

Bottom line? If you notice your gear on race day, it’s probably because it’s hurting you. The best gear disappears. That’s your goal.

Race Belts, Pockets & Fuel Strategy

Let’s talk gear. Specifically, how you carry your fuel and fluids without looking—or feeling—like a Christmas tree.

For most half marathons, you’ll need to stash a couple of gels, maybe a drink if you’re picky or the aid stations are sparse. Here’s what works:

Race belts. These things are simple and effective. Most are stretchy, sit tight on your hips, and have little loops for gels or a bib holder. No more stabbing your tech shirt with safety pins. I’ve used one on race day and totally forgot it was there—that’s the goal. No bounce, no chafe.

Pockets. If you’ve got half tights with side pockets or shorts with a back zip, you’re golden. Just make sure your stuff stays put. Nothing worse than hearing a gel fly out at mile 5.

Coach Tip: Practice your gel grab in training. If you fumble with it on the run, you’re wasting energy. Make it smooth. Make it muscle memory.

Water bottles? Maybe. If you’re fine with sipping every 5K (which is how most races space water stops), cool—no need to carry anything. But if it’s hot or you’ve got a sensitive stomach and need your mix, a handheld bottle can be clutch.

Some runners swear by them. Others curse them by mile 3. If you go this route, train with it. No surprises on race day.

Bottom line? Whatever you carry needs to “disappear” once you start moving. If it sloshes, bounces, or rubs—ditch it or fix it. Trust me, mid-race chafing from a loose belt will make you want to cry.

Socks & Footcare: Don’t Let Your Feet Be the Weak Link

You can be fit as hell—but if your feet fall apart, so do you.

Socks matter. Go with synthetic or merino wool blends—no cotton unless you want to discover new levels of blister pain. I’m a fan of double-layer socks like WrightSock—they cut down on friction and save your skin.

Also: don’t try new socks on race day. If you’re gonna wear new shoes, at least make sure your socks are old friends. They can make or break a shoe’s comfort.

Electronics: GPS Watches, Heart Rate & Music

Yeah, gadgets are great—until they mess with your head.

GPS watches can help you pace smart, but don’t worship the numbers. They’re not perfect. Watches often read long, especially in crowded races or under trees. Use the “average lap pace” per mile/km if you want a steady effort.

Heart rate monitors? Good training tool. On race day though, adrenaline can spike your numbers. Know your race-day HR zones from past hard workouts. If you’re the type who spirals seeing a high HR early on—maybe ignore it on race day and run by feel and pace instead.

Music: If it helps you grind through mile 10 when your brain says “quit,” then make that playlist and go for it. Just keep the volume low so you don’t miss race instructions—or that runner trying to pass you. One heads-up: watch your tempo. A fast beat can trick you into picking up the pace too early.

The “Little” Things That Actually Matter

• Sunscreen: Slather that SPF 30+ on exposed skin if it’s a sunny race. Sunburn dehydrates you and zaps energy.
• Sunglasses: Not just fashion—squinting wastes energy and tenses your face. Wear ‘em if they don’t bounce.
• Hat/Visor: Rain, sun, wind—you want a brim to protect your eyes and brain. Cold morning? Start with a beanie and ditch it mid-run.
• Hydration vests: Save these for the trails. For road halves, they’re usually overkill. Too hot. Too heavy. Too much. Aid stations exist—use them.

Advanced Half Marathon Hacks: Mental, Physical & Marginal Gains That Actually Matter

Race Starts in Your Head: Visualize Like You Mean It

You can train your body into the best shape of your life, but if your mind folds on race day, none of it matters. That’s why mental training isn’t optional — it’s your secret weapon.

In the weeks leading up to the race, carve out a few minutes a day to run the race in your head. Yeah, I mean literally close your eyes and see it. Picture the start line jitters, the grind of mile 7, the sharp pain at 10, and the final kick to the finish. See yourself pushing through fatigue, holding your form, staying calm under pressure.

This isn’t woo-woo stuff. It works. There’s legit science behind it — mental imagery can fire up the same pathways as physical training. It reduces race-day anxiety because your brain thinks, “Hey, I’ve been here before.” That calmness? It’s free speed.

Bonus hack: self-talk cues. Come up with your own go-to phrases and rehearse them in hard workouts. Stuff like, “You’re built for this,” “Strong and steady,” or even a simple “Let’s go.” Make those words automatic so they’re there when things get ugly.

The truth is, a strong mind can save your race. It won’t show up in a training log, but it can shave real minutes on race day.

Warm Up Like You Mean It

Jogging a few minutes and doing some ankle rolls ain’t cutting it. If you want to run fast, you need to wake your body up like you mean it.

Advanced warm-ups go beyond jogging. Think: leg swings to open your hips, skips and high knees to wake up the elastic system, butt kicks, mobility drills — all to turn the lights on before the gun goes off.

And here’s a next-level move: 5 to 10 minutes before the race, throw in a 30-second hard effort.

Not all-out, but sharp.

hat short sprint gets oxygen delivery revved up so your body doesn’t lag during mile one. Research backs this — it improves VO2 kinetics, meaning your engine runs smoother sooner. Less “getting into the groove,” more being in the groove from the start.

Some runners use resistance bands pre-race — like lateral band walks to activate glutes (goodbye dead-leg syndrome). Plyometric hops? A few of those can add spring to your stride. Not overkill — just a little pop to get the legs firing.

One rule: finish your warm-up 5–10 minutes before go time. If it’s cold, keep moving or throw on a layer so you don’t stiffen up like a board waiting around.

Strategic Deload: Pull Back to Jump Ahead

If you’re in an 8-week heavy block and haven’t scheduled a down week yet — you’re playing with fire.

Smart runners plan recovery weeks — not just rest days — where you back off volume and intensity by 30–50%. Think of it as a mini-taper that gives your body space to absorb the work and come back stronger. You’ll feel fresher, faster, and more mentally hungry.

Here’s the move: after 6–8 weeks of solid grind, take a week where mileage drops, intensity dips, and you swap in fun stuff — bike rides, easy hikes, maybe even some rest days with zero guilt. You’ll bounce back sharper, not softer.

Advanced trick? Microcycle overloads — say 10 days of hard training, followed by 3–4 days easy.

Works well if you know your body, but you’ve gotta listen close. The line between adaptation and breakdown gets real thin.

Pro tip: the best gains happen between workouts — not during them. Think long game. Staying healthy and training uninterrupted for 6 months beats peaking for 6 weeks then getting hurt. Always.

Marginal Gains That Actually Stack Up

This is the ninja-level stuff — not essential, but when the foundation’s solid, these little extras can tip the scales.

• Form drills – Stuff like A-skips, B-skips, high knees. Two to three times a week. Helps with efficiency, posture, and foot strike.
• Strength maintenance – Keep it short and focused: 15 minutes, 3x a week. Glutes, hips, core. No fluff, just the good stuff. Band work, lunges, planks. You’re not building bulk — you’re keeping the machine aligned.
• Foam rolling – Not glamorous, but huge. A few 10-minute sessions a week can boost circulation and reduce stiffness. Looser muscles = better stride economy.
• Eccentric calf work – Heel drops off a step. Boring but gold. Builds Achilles strength and improves springiness — which literally saves energy every step you take. Elites do it. So should you.
• Tech edge – Got a Stryd or power meter? Cool. You can pace smarter on hills by targeting wattage instead of pace. That can save you from burnout on uphills and help you make the most of downhills. Marginal gain? Maybe 1–2%. But over 13 miles, that’s real.
• Altitude or hypoxic work – Not for everyone, but there’s a reason elites live in Flagstaff or hit training camps in the Alps. Boosts red blood cell count. If you can swing it, it’s a boost.

But here’s the warning: don’t let the extras steal focus. These are the sprinkles. You need the cake — consistent running, smart training, recovery, good sleep, solid nutrition. That’s your engine.

Once those are dialed? Layer in the little stuff.

Final Thoughts: Why 13.1 Is the Sweet Spot

Let me shoot it to you straight—the half marathon is that golden middle ground that keeps you honest but keeps you coming back. It’s not so short you can fake your way through it, and it’s not so long it wrecks your life. It’s the perfect storm of challenge, grit, strategy, and growth. That’s why I keep racing it. That’s why I coach people toward it. That’s why it keeps pulling runners back in.

And the best part? It’s fun. You can run long with friends, enjoy the grind, chase time goals, or just see what you’re made of. You can race it every few months, or use it to springboard to other distances. And every time you toe the line, you learn something new.

I’ve run faster halves. I’ve run slower ones. But each one gave me something—another layer of toughness, another dose of joy, another reason to keep going.

So wherever you are—whether you’re eyeing your first finish or chasing a PR—remember this:

The half marathon doesn’t just build your legs. It builds your mindset. Your confidence. Your resilience. And those gains? They stick with you long after the finish line fades.

You’re not just training to run fast. You’re training to run your life better.

So go chase that 13.1 with power, precision, and purpose. And when you crush it—and you will—I’ll see you at the next starting line. Smarter. Stronger. And damn ready to run.