How to Train for Your First Half Marathon: The Complete Guide (From an Ultra Runner Who's Run Hundreds of Them)
- May 15
- 16 min read
By Andy Hood — Ultra-endurance runner, Runna Ambassador, Tour du Mont Blanc finisher (x2) Published: 15 May 2026
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In this Article
My Unusual Half Marathon Story
The half marathon is one of the most popular and accessible distances in running. Each year, hundreds of thousands of new runners train for the 13.1-mile distance, successfully completing their first half marathon and celebrating with friends and family what is, and I mean this, a genuinely incredible achievement. Finding a race is relatively easy, with thousands of events held around the world each year, and there is likely one in a town or city close to where you live. Websites like Find a Race are a great place to start.
In my running career, I've run many hundreds of half marathons. Yet I have never received a medal for a single one.
My half marathons are typically nestled inside a training block for an ultra or endurance event, which means my experience of covering 13.1 miles is pretty extensive, and almost always done at varying intensities. Some are easy runs: a very relaxed Zone 2 effort. Zone 2 is the secret sauce of running success, read my article on that, the science, the benefits and how to do it. Others are progressive runs, where pace increases every few miles. Some are tempo efforts, and that is where my faster half marathons live. For context, the average half marathon finish time is currently around 1 hour 35 minutes.
This experience, hundreds of half marathon-distance efforts across every intensity, embedded in training blocks for 100K mountain races and multi-day ultras, gives me a perspective on this distance that most half marathon guides don't have. I'm not here to tell you how to cross your first finish line (though we will absolutely cover that). I'm here to tell you what the half marathon distance actually is, how it fits into a bigger picture of running fitness, and how to approach it in a way that sets you up for whatever comes next.
So, let's take a detailed look at how to approach your first half marathon.
Is the Half Marathon the Right Distance for You?
The half marathon sits in a sweet spot in running. It is long enough to be a serious challenge and a meaningful achievement, but short enough that the training is manageable alongside a normal life. You do not need to give up your weekends or run every day. You do need to be consistent.
This guide is for you if:
You have completed Couch to 5K or similar and are ready for your next goal
You are a regular 5K or 10K runner looking to step up in distance
You are returning to running after a break and want a structured target
You are an experienced runner exploring a new challenge
A realistic starting point: Before beginning a half marathon training programme, you should be comfortable running 5K without stopping, and ideally running three or four times per week. If you are not there yet, spend four to six weeks building that base first. The half marathon will still be there.
As a guide, most beginners need between 12 and 16 weeks to prepare well for a first half marathon. Trying to rush that timeline significantly increases your injury risk.
Finding Your First Half Marathon Race
Choosing a race at the start of your training gives you a fixed goal and a countdown, both of which are powerful motivators when the training gets tough in week nine.
Where to find races:
Find a Race — the UK's most comprehensive race directory
RunBritain — for affiliated UK events
Parkrun — not a half marathon, but invaluable for weekly 5K benchmarking during your training block
Local running clubs — often the best source of information about regional events
Look for a race that is 14–16 weeks away from when you plan to start training. A flat or gently rolling course is easier for a first attempt. Road races are generally more predictable underfoot than trail events, though trail half marathons are wonderful once you have the base fitness.
The Right Shoes for Half Marathon Training
This section deserves more space than most training guides give it, because poor shoe choice is one of the most common causes of early injury in new runners.
You need running shoes, not gym trainers. This is non-negotiable. Gym and cross-training shoes are built for lateral movement and weight-bearing exercises. Running shoes are built for repetitive forward motion over long distances. The two are not interchangeable.
Get a gait analysis. Most specialist running retailers offer free gait analysis, where a member of staff watches you run on a treadmill and recommends shoes suited to your running style. Retailers like Runners Need, Up and Running, with Run North West in the UK being my go to store, and independent running shops are well set up for this. It takes around 15 minutes and is genuinely worth doing before spending £100+ on shoes.
Key things to look for:
Fit: Your longest toe should have around a thumb's width of space at the end. Running shoes should feel snug but not tight across the midfoot.
Stack height and cushioning: More cushioning is generally more forgiving for beginners covering longer distances on road.
Drop: The difference in height between the heel and toe. Most beginners do better starting with a standard drop (8–10mm) rather than low or zero-drop shoes.
Rotation: Consider having two pairs of running shoes and alternating them. This extends the life of both shoes and reduces injury risk by subtly varying the load on your legs.
Do not buy race shoes to train in. Save any carbon-plated or super-shoe for race day once you have trained consistently in your everyday trainers.
Useful external reading: What shoes do I need for a half marathon? — Runner's World UK
Building Your Training: The 10% Rule
If there is one rule every beginner runner must know before they start, it is this: never increase your weekly mileage or training intensity by more than 10% from one week to the next.
This is not a suggestion. It is the single most effective way to avoid the overuse injuries, stress fractures, shin splints, runner's knee, IT band syndrome, that end training blocks before they get started.
Here is what it looks like in practice. If you run 15 miles in week one, week two should be no more than 16.5 miles. Week three, no more than 18 miles. It feels frustratingly gradual in the early weeks, but this is by design. Your cardiovascular system adapts faster than your bones, tendons and connective tissue. The 10% rule keeps your structural fitness catching up with your aerobic fitness.
Every fourth week, pull back. A well-designed training plan includes a recovery week every three to four weeks, where mileage drops by around 20–30%. This is not slacking, it is when your body actually absorbs and adapts to the training it has been accumulating.
The Runna training app, which I use and recommend, builds this into your plan automatically.
Increasing intensity counts too. The 10% rule applies to effort, not just distance. If you start adding tempo runs or interval sessions, do not add distance at the same time. More miles and harder sessions in the same week is a fast track to injury.
What a Half Marathon Training Plan Actually Looks Like
A good 16-week half marathon training plan follows a clear structure. Here is how to think about each phase:
Weeks 1–4: Foundation
Three to four runs per week. Easy-paced runs, building your long run from around 6–8 miles by the end of this phase. No hard sessions yet. Focus on consistency and getting your body used to regular mileage.
Weeks 5–10: Build
Four runs per week. Your long run progresses towards 10–11 miles. One run per week becomes a structured session, either a tempo run (sustained effort at a comfortably hard pace) or a progression run (starting easy, finishing faster). This is where the real fitness is built.
Weeks 11–13: Peak
This is your highest-mileage phase. Long run reaches 11–12 miles. Two structured sessions per week alongside easy runs. Fatigue is normal here, trust the process.
Weeks 14–15: Taper
Mileage reduces significantly. The hard work is done. Your body is recovering and preparing for race day. Resist the urge to cram in extra miles, it will not help.
Week 16: Race Week
Very easy running early in the week. Rest in the final two or three days. Race day.
This structure is exactly how the Runna app organises your plan, personalised to your current fitness, your goal race date, and how many days per week you can train. More on that below.
Nutrition for Half Marathon Training
You cannot train for 13.1 miles on poor fuel. Nutrition becomes increasingly important as your weekly mileage climbs.
Daily Nutrition
Carbohydrates are your primary fuel. As a runner building towards a half marathon, carbohydrates should make up a significant portion of your diet, oats, rice, pasta, bread, potatoes. Do not fear carbs; your body needs them.
Protein supports recovery. Aim for around 1.4–1.7g of protein per kilogram of body weight per day. Chicken, fish, eggs, legumes, Greek yoghurt. This supports the muscle repair your body is constantly doing during a training block.
Do not undereat. A common mistake among new runners is eating less because they are trying to lose weight while training. Underfuelling impairs recovery, increases injury risk and makes training feel far harder than it should.
Pre-Run Fuelling
For runs under an hour, eating a light snack 60–90 minutes before is sufficient, a banana, a slice of toast with peanut butter, a small bowl of porridge. For runs over 90 minutes, have a proper meal two to three hours before.
During Your Long Run
Once your long runs exceed 75–90 minutes, you need to fuel during the run. This is where energy gels, chews or sports drinks come in. Practice using them in training, never try anything new on race day. Your gut needs to learn to absorb carbohydrates while running.
A simple guide: take a gel or equivalent carbohydrate source every 30–45 minutes on runs lasting longer than 75 minutes.
Hydration
Drink water consistently throughout the day, not just around runs. For runs over an hour in warm conditions, consider electrolyte drinks to replace sodium and other minerals lost through sweat.
Useful external reading: Maurten Fuel Guides
Managing Injuries: How to Train Smart
Injuries are part of running. Every runner deals with them. The difference between runners who get through a training block and those who do not is usually how they respond when something starts to hurt.
The Pain vs Discomfort Distinction
Running involves discomfort, muscle fatigue, breathlessness, tiredness in the legs. That is normal. Sharp pain, pain that worsens as you run, pain that causes you to alter your gait, or pain that persists after running, these are signals to stop and pay attention.
Common Half Marathon Training Injuries
Runner's knee (patellofemoral pain): Pain around or behind the kneecap, often worse going downstairs or after sitting for long periods. Usually caused by weak glutes and hip flexors, strength training helps significantly.
IT band syndrome: Sharp pain on the outside of the knee, particularly during runs. Often caused by increasing mileage too quickly. Rest, foam rolling and addressing hip weakness.
Shin splints: Pain along the shin bone, particularly in early training. Reduce mileage, ice, and ensure your shoes are appropriate.
Plantar fasciitis: Pain in the heel or arch, worst first thing in the morning. Calf stretching and supportive footwear are key.
The Golden Rule
If something hurts, do not push through it hoping it will resolve. Two days off is far better than six weeks off. If pain persists for more than a few days, see a physiotherapist. A single physio appointment can save an entire training block.
Cross-Training
When injury prevents running, cross-training maintains cardiovascular fitness without impact loading. Cycling, swimming, pool running and rowing are all useful. Do not treat a forced break as failure, use it.
The Benefits of Strength Training for Runners
Strength training is not an optional extra for runners. It is part of training.
I include structured strength work in every training block, and it has been one of the biggest factors in keeping me injury-free across multi-year high-volume ultra training. As a runner now in my fifties, the strength and mobility work has become as important as the run sessions themselves.
Why it matters:
Stronger glutes, hips and core reduce the risk of knee and hip injuries
Improved running economy — you use less energy to run at the same pace
Better posture and form as fatigue accumulates in the later miles of a race
Increased bone density, which reduces stress fracture risk
What to do: You do not need to spend hours in a gym. Two 20–30 minute sessions per week targeting glutes, hamstrings, calves, hip flexors and core will make a measurable difference. Squats, lunges, single-leg deadlifts, glute bridges, calf raises and planks cover the fundamentals.
The Runna app includes structured strength and mobility sessions built into your weekly plan, they are genuinely useful and run-specific, not generic gym programmes. This was one of the features that genuinely surprised me when I started using the app.
Useful external reading: Strength training for runners — NHS Sport & Exercise Medicine
Why Monthly Leg Massages Are Worth It
I have a leg massage every month throughout a training block, and I recommend every runner training for a half marathon considers doing the same.
Here is why. Running, particularly at increasing volume, creates micro-tears in muscle fibres, builds up waste products and can cause connective tissue to tighten progressively. You often do not feel this accumulating tightness acutely, until something gives way. A monthly sports massage works through that accumulated tension before it becomes a problem.
What to look for: A sports massage therapist with experience working with runners. They will target the calves, quads, hamstrings, IT bands and hip flexors, the areas that bear the greatest load in running.
Timing: Avoid booking a massage in the 48 hours before or after a long run or race. The sweet spot is mid-week during a normal training week, or at the start of a recovery week.
The combination of regular strength work and monthly massage has kept me training consistently across long blocks of high-volume running. For a beginner building towards their first half marathon, it is a very worthwhile investment.
How Runna Structures Your Half Marathon Training
I have been using Runna for over three years. It is the app that helped me cut 25 minutes off my marathon time and complete multiple ultra-endurance events including the Tour du Mont Blanc twice. It is also the app I would recommend to anyone training for their first half marathon.
Here is why it works, and why it is different from a generic training plan you find on a website.
It Is Personalised to You
When you set up Runna, you tell the app your goal race, your current weekly mileage, how many days per week you can train, and your target finish time or fitness level. It builds a complete training programme around those inputs. You are not following someone else's plan, you are following your plan.
It Structures Every Session
Before every run, you can see the complete session breakdown: warm-up pace and distance, the main session, cool-down. During the run, real-time audio coaching guides you through every transition and keeps you on your target pace. For structured sessions like tempo runs and intervals, this makes a significant practical difference, you do not need to stare at your watch or design the session yourself.
It Adapts as You Go
If you miss a week due to illness, a work trip or life in general, Runna adjusts your remaining plan accordingly. If your performance data shows you are running faster than your initial assessment suggested, the app updates your pacing targets. It is not a static document, it is a dynamic programme that responds to you.
It Monitors Your Performance
After every completed session, Runna generates personalised feedback on what you executed well and where pacing drifted. Over time, this builds a detailed picture of your development and sharpens your pacing discipline. I have found this post-run feedback to be one of the most genuinely useful features, particularly for learning to pace longer runs.
It Includes Strength and Mobility
Built into your weekly plan are strength sessions, mobility routines, and warm-up and cool-down guidance. For a beginner runner, having these integrated alongside your runs removes the guesswork entirely.
It Works With Your Watch
Runna integrates with Garmin, Apple Watch, Coros and Suunto. Once your session is synced to your watch, you can leave your phone at home. I run with an Apple Watch Ultra 3 paired with Shokz OpenRun Pro 2 headphones, the experience is seamless.
Get 2 Weeks Free — Exclusive Trial Code The standard Runna trial is 7 days. Using my ambassador code ANDY2, you get a full 14-day free trial — double the standard period, with complete access to every feature. Download the app: Available on iOS (App Store) and Android (Google Play) Enter code: ANDY2 at signup Or click this link: https://web.runna.com/redeem?code=ANDY2
Two weeks is more than enough time to experience a structured training plan, test the audio coaching on a long run, and know whether Runna is the right training partner for your half marathon journey.
Race Day: What to Expect
You have done the training. Here is how to make the most of it on the day.
The Week Before
Taper properly. Your mileage should be significantly reduced. Trust the training, there is nothing you can do in race week to improve your fitness, but there is plenty you can do to compromise it. Sleep well, eat normally, avoid anything unusual.
Race Morning
Wake up early enough to eat a proper breakfast two to three hours before your start time. Whatever you have been eating before long runs in training, eat that. This is not the morning to try a new café. On long efforts I will take a gel with breakfast and intake 500ml of water with electroyltes, perhaps Precision Fuel & Hydration PH range. I will stop drinking 30 minutes before the run and take another gel in the 10 minutes prior to start.
Arrive at the start with time to spare. Walk the start area, find the baggage drop, locate the toilets (queues will be longer than you expect), and settle into your start corral with at least 10–15 minutes to go.
Pacing: The Most Important Decision You Will Make
Start slower than you think you need to. This is the single most common mistake at a first half marathon. The adrenaline, the crowd, the excitement, everything pushes you to go faster than planned in the first two miles. Resist it absolutely.
A useful guide: if you feel comfortable at mile three, you have paced it correctly. If you feel like you are working hard at mile three, you have gone off too fast and the second half is going to be very difficult.
Negative splits, running the second half slightly faster than the first, is the ideal execution for a first half marathon.
Miles 10–13
This is where half marathons are won and lost. The final three miles after mile 10 are where many first-timers hit the wall. If you have paced sensibly and fuelled during the race, you should have enough to push through. If you have gone off too fast, this is where it gets hard.
Focus on small goals, the next mile marker, the next kilometre sign. The finish line always comes.
After the Race
Congratulations. You have earned this. Walk, eat something, rehydrate, and resist the urge to run again for at least a week. Your body needs genuine recovery time after a race effort. A sports massage four or five days after is excellent for clearing the residual fatigue.
Frequently Asked Questions
How long does it take to train for a first half marathon?
Most beginners need between 12 and 16 weeks of structured training to prepare well for a first half marathon. 16 weeks is preferable as it allows for gradual progression and recovery weeks without feeling rushed. If you are already running regularly and comfortable at 10K, a 12-week programme can work well.
Can a complete beginner run a half marathon?
Yes, with the right training programme and enough time. Most beginners should be comfortable running 5K before starting a half marathon programme, and should allow at least 16 weeks of training. Trying to go from no running to a half marathon in 8 weeks significantly increases injury risk.
What is a good first half marathon time?
The average half marathon finish time is around 1 hour 55 minutes for men and 2 hours 10 minutes for women. For a first-timer, finishing is the goal. If you are asking what a genuinely solid first attempt looks like, anything under two hours is a strong performance.
What is the 10% rule in running?
The 10% rule states that you should not increase your weekly mileage or training intensity by more than 10% from one week to the next. This gradual progression allows your bones, tendons and connective tissue to adapt alongside your cardiovascular fitness, significantly reducing overuse injury risk.
Is Runna good for beginner half marathon runners?
Yes. Runna builds a personalised training plan around your current fitness level and goal race date. It caters to runners from complete beginners training for their first 5K through to ultra-distance athletes. The audio coaching and session-by-session structure make it particularly well suited to beginners who are learning how to pace and structure their training. Use code ANDY2 for a free 2-week trial.
What should I eat before a half marathon?
Two to three hours before your race, eat a meal you have practiced during training, typically something carbohydrate-based and easy to digest, such as porridge, toast with peanut butter, or a banana and yoghurt. Avoid anything new, high in fat, or high in fibre on race morning.
How do I avoid injury training for a half marathon?
Follow the 10% rule religiously, include rest and recovery weeks in your plan, incorporate strength training twice a week, listen to your body and do not push through sharp pain. Monthly sports massages help manage accumulated tightness before it becomes a problem.
What is the best app for half marathon training?
Runna is the app I use and recommend. Unlike basic GPS trackers or training log apps, Runna functions as a genuine coaching platform, personalised plans, real-time audio guidance, performance monitoring, and plan adjustments based on your progress. It integrates with Garmin, Apple Watch, Coros and Suunto. Use code ANDY2 for a 2-week free trial (double the standard 7-day period).
Do I need special shoes for a half marathon?
You need proper running shoes, fitted by a specialist if possible. Many running retailers offer free gait analysis to recommend appropriate shoes for your running style. Avoid training in gym shoes or fashion trainers. If possible, rotate two pairs of running shoes throughout your training block to reduce repetitive load.
How do I deal with hitting the wall in a half marathon?
Hitting the wall — a sudden drop in energy, usually caused by glycogen depletion, is less common in half marathons than marathons but can happen, particularly if you have gone out too fast or not fuelled during the race. Prevention is better than cure: start conservatively, take energy gels or equivalent every 30–45 minutes on runs over 75 minutes, and practice your fuelling strategy in training.
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Article by Andy Hood. Andy is an ultra-endurance runner, cancer survivor and Runna Ambassador based in North Devon, England. He has completed multiple ultramarathons including the Tour du Mont Blanc twice, and has been using Runna as his primary training platform since 2022. Andy advocates for running as a tool for recovery, resilience and mental health, and shares his journey at runningwestwardho.co.uk.
All views are Andy's own. This article contains a referral link for Runna. Andy is a Runna Ambassador and may receive a benefit when the code ANDY2 is used.
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