Let’s be real — the idea of running 13.1 miles used to sound like a joke to me.
But here’s the truth — and it’s not just me saying this. Coach Mark Coogan from Runner’s World says, “just about anyone can do a half marathon with the proper training”.
The half marathon is a sweet spot: it’s tough, but it doesn’t hijack your whole life like marathon training does.
In fact, it’s the ideal distance for beginners — especially if you’ve got a smart plan and some solid tips to follow.
I started out as a total newbie — couch-bound, red-faced, and completely wrecked after one mile. But I stuck with it. Week by week, I followed a Couch-to-5K style routine, mixing walking and jogging.
One mile turned into three. Then five. Then ten. By race day, I was running the last stretch grinning like an idiot.
That didn’t happen by accident — it happened because I kept showing up. It was consistency that changed the game.
So if you’re feeling nervous or doubting yourself — welcome to the club.
That doubt? That’s part of the journey.
But trust me when I say your future self — the one crossing that finish line — is already fist-pumping for you.
1. Picking the Right Race
Choosing your first HM isn’t just about the miles — it’s about the whole vibe.
Give yourself at least 12 to 16 weeks to train. Count backward from race day — do you have the space to train for 3–4 months without life imploding? If not, push the goalpost back and pick a later event. No shame in that.
Next up: check the course. Flat and fast is your friend when you’re new. Hills and heat? They’re brutal when you’re still figuring things out.
Look at the elevation profile before you sign up. If it’s hilly, great — just make sure you’ve got a few hill sessions in your plan.
If it’s pancake-flat, even better — you might be able to pick up the pace.
And don’t forget weather. If you train in cool temps but race in summer, it’s gonna hit different. Try to pick a race that lines up with your usual training weather — or be ready to adjust. Training in some rain, wind, and heat builds mental grit.
Crowds matter too. A big city race like the NYC Half or the Rock ‘n’ Roll series? Expect a party — music, cheering fans, energy everywhere. That noise can carry you through the dark miles.
On the flip side, smaller hometown races are quieter, more personal. Neither is better — it’s just about what feels right for you. If you’re flying to a race, plan your taper and recovery around travel days. Jet lag plus race nerves is a bad combo.
Also — don’t ignore the fine print. Some races have time cutoffs. If you’re planning to walk parts of it or expect a slower finish, make sure the course will still be open when you’re rolling in. Look into registration deadlines, race support, aid stations — all the stuff you’ll wish you’d read beforehand.
And here’s the big one: actually signing up makes it real. That click? That’s commitment. Most runners say once they’re signed up, they train way more consistently.
So grab a race that gets you fired up. Add it to your calendar. Tell your friends (yes, peer pressure can be a good thing). You don’t need to chase a time yet — just having a goal like “finish strong” is enough to stay focused.
Now your job is simple: train for the date on the calendar. That’s your north star.
2. Mapping the Training Timeline
If you’re starting from zero or close to it, your half marathon training plan will likely be somewhere between 12 and 20 weeks long. Break it into four chunks: Base, Build, Peak, and Taper.
Base Phase (Weeks 1–4)
This is about laying the foundation — building the habit. Think short, easy runs — 2 to 4 miles — three to four times a week. Don’t worry about speed. Total weekly mileage? Aim for 10 to 15 miles.
That’s it. Just keep it steady. Maybe hit 2–3 miles on Tuesday and Thursday, and a slightly longer one on the weekend.
Endurance Phase (Weeks 5–8)
Here’s where the long runs grow. You might go from 6 miles in week 5, to 7 in week 6, 8 in week 7, then dial it back to 6 again in week 8 for recovery. That “cutback week” helps your body absorb the training.
Your midweek runs stay between 3–5 miles. Total mileage goes up — but slow and steady.
Stick to the classic “10% rule” — don’t increase weekly mileage by more than that. I’ve seen runners ignore this and end up sidelined fast. Every 3–4 weeks, pull back the volume a little to stay healthy.
Peak Phase (Weeks 9–13)
This is where things get real. Your long run might stretch to 10 or even 11 miles — that’s plenty. This should be enough to help you finish strong on race day thanks to adrenaline and crowd energy.
If you’re feeling good, you can add a few short intervals or race-pace bursts during the week. But don’t overdo it — this isn’t a speed plan.
Most runners cap their weekly mileage at 20–30 miles, which is more than enough for a first-timer. You don’t need marathon-style mileage to nail your half — consistency wins here.
Taper Phase (Last 2–3 Weeks)
This is your recharge zone. You cut back your weekly miles by about 30 to 50%. That might feel weird — your legs will get jumpy, your head might get anxious. That’s normal. Trust it. You’ve done the work. Now it’s about freshening up. Add some sleep. Maybe a bonus rest day. Back off the pace. Let the tank refill.
Oh — and don’t panic if life gets messy. If you catch a cold, miss a run, or have to skip a long day, it’s not the end. Just pick up where you left off. Better to show up slightly undertrained than injured or burnt out. Keep the long view in mind.
3. Weekly Structure That Works
If you’re just starting out, three to four runs a week is your sweet spot.
That’s enough to build momentum without frying your legs. You don’t need to run every day — trust me, more miles isn’t always better when you’re new.
Here’s a simple setup that works for most runners:
- Tuesday: 3–4 easy miles.
- Thursday: Another 3–4 miles — or maybe throw in some hill work if you’re ready.
- Saturday or Sunday: The long run (starting around 4–6 miles and building from there).
The rest of the week? That’s your space for recovery or cross-training.
The reality is, everyone’s schedule looks different. I’m a morning-ish guy — I knock out my runs before sunrise so I can focus on work and life. But I’ve coached plenty of runners who thrive in the evening. The time of day doesn’t matter.
What matters is building a routine you can stick with.
Set yourself up for success:
- Lay out your running gear the night before
- Put your runs on your calendar like appointments
- If you’ve got kids, run during playtime or ask for a 30-minute favor
And rest days? Non-negotiable. Your body rebuilds and gets stronger when you’re off your feet. One to two full rest days a week is essential. If your legs feel totally trashed, shift things around. The schedule is there to help you — not stress you out.
4. The Long Run: Where the Magic Happens
If the half marathon has a “secret weapon,” this is it — the weekly long run. It’s the part that turns runners into distance runners. It’s where your body learns to go farther and your mind learns to believe it.
Make it a non-negotiable appointment. Same day every week — usually a weekend — block out the time and honor it.
Start with a plan. The night before: lay out your gear — shoes, socks, clothes, whatever you need. No scrambling in the morning. Get to bed early if you can. On long run mornings, I eat something light — banana and peanut butter or toast, maybe oatmeal. If your stomach’s sensitive, even a sports drink or gel can hold you over.
Now the run itself. Keep the pace easy. You should be able to chat without gasping. If you’re huffing by mile two, you’re going too hard. Podcasts help pass time. Music works too. I sometimes break my route into mental chunks — “run to the bridge,” “then to the roundabout,” etc.
Long runs also train you for race day conditions — especially heat or cold. You learn how your body reacts. No fancy lab testing needed. Just real miles under real conditions.
Here’s where you really dial it in:
- Gear check: Long runs are your dress rehearsal. This is when you find out if your socks cause blisters, or if that waistband starts chafing at mile six. Never debut gear on race day. “Nothing new on race day” — that mantra is gospel for a reason. Practice in your race kit at least twice.
- Fuel during the run: If you’re out there longer than an hour, you’ll need more than just water. The sports nutrition rule is about 25–30g of carbs every 30 minutes once you’re past the one-hour mark. Think energy gels, dried fruit, candy, or even half a bagel. Try a gel around the 40-minute mark — see how your gut handles it.
- Hydration tip: For sweaty runs, I carry two bottles — one water, one electrolyte drink. On cooler days, I get by with just one. You’ll need to experiment. Some experts say aim for half an ounce of fluid per pound of body weight daily, and ~15–20 oz per 30 minutes of exercise. That’s a good starting point.
- Recovery: You’re not done when you stop your watch. Walk 5–10 minutes to cool down. Stretch. Get some carbs and protein within the hour — a shake, a sandwich, whatever works. Later, maybe a cold shower. Keep moving throughout the day — easy bike or slow stroll — to keep blood flowing. You’ll feel the fatigue later — that’s a sign you worked. Rest smart.
5. Building Mileage Without Breaking
Let’s get real: building up mileage is a fine line between progress and pain. You’ve gotta teach your legs to handle more, but if you stack on miles too fast, you’re asking for trouble.
There’s a reason runners talk about the 10% rule — don’t bump your weekly mileage by more than 10% each week.
It sounds slow, and yeah, it can feel like you’re crawling, but that slow build keeps you running instead of sidelined by overuse injuries. I’ve seen runners crush one big week — adding 10 or 15 miles out of nowhere — only to get wrecked with injury and sit out for weeks.
Here’s how a smart mileage buildup might look for a beginner:
- Week 1: 2-mile (Tue), 2-mile (Thu), 4-mile (Sun long run). Total = ~8 miles
- Week 2: 2, 3, 5 = ~10 miles (+25%, which is already pushing it)
- Week 3: 3, 3, 6 = ~12 miles
- Week 4 (Recovery week): 2, 2, 4 = ~8 miles (back off and regroup)
- Week 5: 3, 4, 7 = ~14 miles
- …and so on
You’ll notice small increases week by week, with a built-in “step-back” every 3–4 weeks. That’s key. Give your body time to catch up. Even when the long run goes from 12 to 14 miles, that’s under a 20% jump — which is manageable when you’re paying attention. You don’t need fancy spreadsheets — just a notepad and a little discipline.
Now let’s talk warning signs. Lingering soreness for more than two days? Sharp pain? Constant fatigue that doesn’t go away with rest? That’s your body screaming for a break. In fact, I’d dare say that if the pain feels like more than a 3 or 4 on a 1–10 scale, and rest doesn’t help, you’re in red flag territory.
Common culprits? Shin splints (that deep ache along your shins), runner’s knee (pain near the kneecap), IT band friction, Achilles issues, and plantar fasciitis. Don’t play hero. If those start creeping in, sub in a cross-training session or take a rest day. Trust me — it’s smarter to ease off than to force your way into injury.
And yeah, life happens. If you miss a few runs — because of work, travel, sickness — don’t freak out. Just pick up where you left off with a slight cutback. I’ve missed whole weeks and still hit strong finish times because I got back on track with a smart plan.
Here’s the mindset: ask yourself at the end of each week — am I tired but solid, or beat down and limping? If it’s the latter, it’s time to dial back. Add a rest day. Swap a run for a bike ride. Take that cutback week seriously. Fix the small stuff before it becomes a forced break.
Long-term gains aren’t about grinding nonstop. They’re about listening, adjusting, and playing the long game.
Rest Days: Don’t Skip Them
Let’s get one thing straight — rest isn’t optional.
It’s where the real gains happen.
You’re not building strength while hammering miles; the magic happens when you’re off your feet. Most beginner training plans bake in at least two full rest days a week, and for good reason.
I’ll be real with you — if your joints are aching or your energy’s in the gutter, you need to back off.
A long-time runner once told me, “If you don’t listen to your body, it’ll make you listen later.” That one stuck. If you’re dragging every day, getting cranky for no reason, or those tiny pains start adding up, that’s your body waving a red flag.
When I take rest days, I treat them like recovery missions. Hydrate like it’s your job. Get your protein in. Roll out your legs. Sleep more than usual.
Sometimes I’ll go for a short walk, just to keep the blood flowing — but nothing hard.
Jeff Galloway (yeah, that Jeff Galloway) actually suggests two full rest days a week during half-marathon prep. And you know what? He’s right. I always take a full day off after my long run. Sometimes I’ll do a little yoga, but that’s it. No running. I’ve learned the hard way that skipping recovery catches up with you fast.
Bottom line? Rest and cross-training aren’t soft. They’re the key to staying in the game. Taking it easy between workouts isn’t slacking — it’s smart running. You’ll show up fresher on your next big run, and the risk of injury? Way lower.
Mixing in other movement helps too. Yoga, swimming, even a chill bike ride — all of it counts. These low-impact options work muscles you might ignore on runs. They help you stay strong, without beating up your joints. Trust me — your knees will thank you.
Race Morning Tips
Don’t let your training go to waste by messing it up come race day. Here’s what you need to do:
Get there early
I can’t stress this enough — nothing rattles your nerves like showing up late with a full bladder and no time to warm up. Porta-potties get backed up fast, so knock that out first.
Then do a short jog and some dynamic stretches — high knees, leg swings, that kind of stuff. It calms the nerves, steadies your heart rate, and gets your legs firing.
A few deep breaths and a mental “I’ve got this” go a long way. Picture the start. Visualize a strong finish. You trained for this — don’t let nerves tell you otherwise.
Pacing = Survival
The starting line is a trap. The adrenaline, the crowds, the music — it makes everyone want to bolt. Don’t. I’ve seen way too many runners crash and burn because they ran their fastest mile first.
So here’s what I tell my runners: let mile one be your warm-up mile.
Start just a bit slower than you think you can hold. Break the race into chunks — first 5K, second 5K, final push. Keep those segments steady. A half marathon isn’t about showing off in mile 3; it’s about still having gas in the tank at mile 10.
One mantra I like: run happy early, finish strong late.
In the Race
Stick to your fueling game plan. If water stops show up every 2–3 miles, grab a sip. Don’t wait until your mouth feels like sandpaper. Same with gels — if you practiced taking them at 30–45 minutes, then 60–75 minutes, stick to that. Race day is not the time to play guesswork with your gut.
And don’t panic if the weather shifts — heat, cold, wind — just do a quick check. Adjust your pace or gear if needed. You trained through that stuff.
Mentally, break the race down
Don’t think about all 13.1 miles at once — that’s a recipe for overwhelm. Focus on the next mile marker. Taking it “one mile at a time” helps you stay grounded. Celebrate small wins.
Hit a rough patch? Try this: pick someone just ahead and reel them in slowly. Or wave to the crowd. That little spark can reset your brain.
Stick to your plan
Don’t ditch your pacing strategy mid-race just because you’re hyped — or hurting. If you planned on 9:00 miles, don’t suddenly try to hammer 7:30s. Same goes for fuel and hydration.
Don’t try out anything new on race day — just stick to the pacing, fueling, and hydration strategies you’ve practiced. Race day experiments = race day regrets. No new gear, no new foods, no sudden pacing changes. Trust what got you here.
Final Stretch
When you hit 10 miles (or around 12K), that’s where the real race starts. Your body knows this distance by now. One foot in front of the other. If there’s a crowd, feed off it. Music helps too.
Running with a group? Try to pick up the pace just a touch in the final 2 miles. Remember: the people around you are hurting too. Dig deep — you might surprise yourself.
Finish Line Feels
Whether you ran the whole thing or did run-walk, whether you crushed your goal or just finished upright, YOU DID IT. Keep moving for 5–10 minutes after you cross.
No collapsing.
Stretch if you can, or at least keep those legs from locking up. Grab some water and a snack — bananas, oranges, bagels — whatever they’re handing out. And let your people cheer you on. That moment? You earned it.
I’ve seen grown adults cry at the finish line — tears of joy, pain, shock, pride. Let it hit. That line isn’t just the end of a race — it’s a reminder of every single mile you logged to get here.
Conclusion: Just Keep Showing Up 🏁
If I could go back and give myself one piece of advice at the start of this journey, it’d be this: trust the process — and trust yourself. Every runner remembers that first nervous step. You took it. And that alone puts you in rare company.
This training gave you more than just a finisher’s medal. It gave you grit. Confidence. A version of yourself that doesn’t back down when things get hard.
Remember where you started — those early runs when you questioned everything. “Can I really do this?” The answer’s yes. Not because it was easy, but because you showed up. Over and over again. The real win wasn’t crossing the finish line — it was every single time you laced up when staying in bed sounded way better.
Life will get hectic again. That’s just how it goes. But don’t forget what you did here. Keep a mental log of your wins: “I ran 5 miles. I finished 10. I made time to train.” Let those reminders carry you when motivation dips.
The biggest transformation? It’s you. Not the race itself, but the person you became training for it. That identity doesn’t fade. Whether you chase another half, try something totally new, or just run to clear your head — you’re a runner now.
So take a beat. Rest. Celebrate. Then when the itch returns, lace up again. Doesn’t matter what the next goal is. What matters is you keep showing up — for your health, your mindset, your life.
You once wondered if 13.1 miles was even possible. Now it’s your reality. And the best part? You’re just getting started.
Let’s go. 👊 Keep running.