How to Train for a Half Marathon

As an avid runner, and someone who has completed many half marathons, I have experienced both prescribed and self-developed training plans. Here you will find my insiders knowledge on tackling a half marathon.

The Half Marathon Events (21.1km) are commonly known to be that sweet spot distance, being that it is much less daunting than tackling the full marathon, but still entices more challenge than the 10km distance. Albeit an event that is doable for all, and less time consuming than the full marathon, it still takes commitment to training and education around fueling and injury to successfully complete it.

With my fastest time thus far being 1hr 45minutes, sitting comfortably at around the 4:45/4:50min km’s, I am no Olympian when it comes to half’s, but I am more than passionate and have personal experience in both good and bad races.

Training Plans and Trainers.

There are countless training plans and trainers out there, whether you are needing online or face to face, there is something out there to suit everyone. It is just a matter of finding one that suits you and your lifestyle. (Note the individuality…) Quality training plans are not and should not be a one size fits all approach, so steer clear of those who claim to do so. Using these as a guide for how to progress your distances weekly is understandable, but there is no consideration taken for external factors like lifestyle, current fitness and training, injury history, stress load and so much more.

Finding a plan and/or trainer that takes into consideration the above factors will ensure you are coming into and out of the half marathon events injury free. Alongside this, following a training plan will give you the support and guidance, keeping you accountable during those lower motivation days. It also gives an understanding into how to progress week by week to ensure you are feeling ready and confident.

I would also like to preface that a training plan should not bleed your bank account dry, you can #onehundredpercent get accountable programs at an affordable cost. If you are an experienced runner or someone who is wanting to reach some new race goals then go for gold if you have the funds to do so, but if you are approaching this as a beginner or someone who is just looking for guidance and information, there is ample resources available.

Fueling

Adequate fueling throughout the training period is a priority to consider as it is crucial to identifying fuel and foods that work and do not work. And trust me, if something does not work, you will know…

Our need for energy intake increases exponentially as energy expenditure does, and thus this should be accounted for during your training. If adequate fueling is not considered, you will reach a plateau in training efforts and abilities as your body works harder and harder to try and keep up with the growing stress and demands. This again is extremely individualised; meaning what works for your friend or partner may not work for you and your tolerance. Prioritize balanced meals; inclusive of carbohydrates, protein and healthy fats, alongside the addition of a snack in between meals (this is where you can make up for additional kj's needed with energy dense foods).

The inclusion of sports drinks and sports foods can definitely be considered; however it is integral that you trial with these during the training period. These foods can be testing on the gastrointestinal tract and everyone will have a different tolerance for these, so as to not jeopardize your performance on race day, make sure you trial and error eating regimes throughout the training period to find what works best for you.

Hydration is so IMPORTANT to training and fueling. Do not underestimate the importance of entering a training session hydrated, and rehydrating afterwards. This can have both health and performance implications, just as under fueling can. If you are someone who does not consume near enough water and fluids in a day, this is something to consider from day one. Find ways to increase your intake without causing discomfort and without having to skull a litre straight after a session/right before bed.

Pacing

If you are someone who has only ever ran in 5km to 10km runs, it can be hard to fathom how slowing down your pace in the beginning will allow you to be faster in the long term. When training for endurance, the first thing to consider is building up the distance. Speed should not be priority for the initial phases of a program, not until you have allowed your body the experience of running for extended periods of time. To put it bluntly, if you go out like a horse from the gates, you will not make the distance.

Slow down to begin with and focus on building up the km’s week by week, working on breathing patterns and maintain your form. This will work to 1. build endurance and 2. Prevent the onset of injuries. As a trainer and someone who develops my own programs, I like to get two paces. A max 5km pace, where you run at your best pace for 5km pushing the paces, and a comfortable 10km pace, where you are still able to speak with little effort. This allows for an understanding of where you should sit in the beginning, alongside what your full capacity is pushing the limits when pace work comes into play.

Trust the process, slow down and enjoy the mental and physical clarity endurance running brings you. You will be amazed at your ability to increase speed once you have done the groundwork to build your endurance base.

Recovery

Important to all aspects of life, recovery is a fundamental and top tier priority. Recovery comes in many forms regarding training; and is inclusive of pre- and post-run routines, refueling, taper weeks and so on.

Ensuring you have good activation and warm up routines pre-run, and good cool down routines post-run is integral for durability in these endurance training events. Working for the prevention of injury, achieving performance results, feeling good physically throughout your runs, understanding why (for example) we activate our gluteal muscles and go through a dynamic warm up is important and valuable to us as runners. *Stay tuned for a more in depth article on this.*

Taper weeks and rest days are also important to a training regime, taking into consideration higher stress periods where work load may need to be reduced to allow the body and mind time to refresh. As an athlete, I have personally gone through the inevitable feeling “lazy” or as if I am “back tracking” when I take a lighter week after smashing out some solid training weeks. But after reaching points of fatigue where your body can physically no longer push on, you begin to respect the lighter weeks. Taking the time to rest your body for a short period allows you to push even further for the weeks to come, and will in turn enhance the performance outcomes. Similar to the pacing concept, slowing down will allow you to go further.

These are just some of my fundamentals when beginning your journey to a half marathon, the ones I consider top tier in the list of prioritising. Just remember, although not every run will be amazing and you will not always feel like you are making the progress you seek, every run is one step closer to achieving your goal, and you are more than capable of doing so. If you have any questions regarding training, programs, or any running related queries feel free to send them through!

-Love Always, Ange. Xx