In recent years, the half marathon has become the second most popular race distance. It has passed the marathon and moved up on the heels of the 5K. This has been a remarkable development.
Two decades ago there were almost no half marathons at all. Most runners raced the 5K, the 10K, and the marathon, occasionally filling in other distances from 5 miles to 20 kilometers. Then the organizers of the Rock ’n’ Roll Marathon Series decided to put their marketing might behind the half-marathon distance (13.1 miles). In the process they created a virtual running revolution.
Now the number of half marathons have vastly surpassed the marathon-distance races that spawned them. It’s easy to understand why. The half marathon takes much less training than a marathon, and offers a much faster recovery. Most half marathoners feel like new just a couple of days after the race, versus several weeks in the case of those recovering from a full marathon.
Many women and women’s groups have been drawn to the half marathon. It’s a challenging distance, but doesn’t require the more complete absorption of marathon training. This allows women to lead the balanced lives many aspire to, and has resulted in women making up roughly 60 percent of all participants in US half marathons.
What’s more, the half marathon has grown into such a major event that there are many exciting travel possibilities. I know one mother-daughter duo who plan to run a half marathon in each of the fifty states. Last time I checked with them, they had reached the high single digits, and their enthusiasm seemed to be growing with each race.
Of course, many men and women use the half marathon as a stepping stone to the marathon. They get a taste of the training and race effort without having to go all in. After one or several half marathons, you are almost guaranteed success at the 26.2-mile distance. You will know what it takes, and know you’re ready for the longer race.
While I applaud the half marathon’s accessibility, I have been mystified by the training approach followed by many. When it comes to the marathon, few would ever think about running beyond 20 miles in training—roughly 80 percent of the race distance. For the half marathon, on the other hand, many runners seem to feel they must cover the full distance in training before they go to the start line.
This makes no sense since the marathon presents serious glycogen-depletion problems after about 20 miles that are not an issue in a half marathon. If anything, half-marathon training should require proportionally shorter long runs than the marathon.
That’s why I’ve created a beginner’s half-marathon training program on page 117. If you can run 2 miles today, it will get you ready for a half marathon in just twelve weeks. Like my marathon program, it’s as simple as a plan can be, yet covers all the training basics.
Don’t sweat the distance: You don’t have to run 13.1 miles in training to complete a half marathon, just as you don’t have to run 26.2 miles for a marathon. If you get up to 8 to 10 miles in training, and run a smart (i.e., conservative, appropriate) pace on race day, you will reach the finish. It takes only race-day determination on top of your solid training efforts.
Don’t obsess about diet and hydration: They simply are not a big deal when you run a half marathon. In fact, if you eat and hydrate properly in the twenty-four hours before a half marathon, you can go the distance without anything more during the race (unless it’s unusually hot and humid). That said, who can resist the temptation of multiple aid stations?
OK, take advantage of the stations. But please don’t overdo it. In fact, consider walking at aid tables without actually drinking. Just enjoy the brief respite.
Run with a buddy: There’s no better way to complete your first half marathon than to run it with a training partner, or with a pace group provided by the event. I have both led pace teams and run with pacers at various half marathons. They always run steadily to get to the finish at the predicted time. It’s fun to meet new people at races, and even more fun if one of your regular training partners joins you.
Beginner’s Half-Marathon Training Plan (12 weeks)
This beginner’s plan uses a slow, steady, progressive schedule to prepare you for a half marathon in twelve weeks. To improve thereafter, you’ll have to train more. If you can comfortably do more than 2 miles a day—say, 3 or 4 miles—you can insert that amount on day one while still following the below pattern. Run by miles a day, not minutes.
