Why the Half Marathon Is the Perfect Distance
The half marathon (13.1 miles) strikes the ideal balance:
Long enough to test your endurance and mental toughness Short enough to train for without overwhelming your life Fast enough to race at intensity (unlike the full marathon slog) Strategic enough to require smart pacing and fueling
Whether you're a 10K runner stepping up, a marathoner building speed, or a first-timer tackling the distance, the half marathon offers a rewarding challenge without the recovery toll of 26.2 miles.
Who This Guide Is For
This 12-week plan framework works for:
✓ First-time half marathoners who can comfortably run 4-5 miles ✓ Intermediate runners targeting sub-2:00, sub-1:50, or sub-1:40 ✓ Advanced runners chasing PRs and competitive age-group times ✓ Marathon runners using half marathon as speed work
Minimum base requirement: You should be running 15-20 miles per week comfortably before starting this plan.
The Three Training Phases
Phase 1: Base Building (Weeks 1-4)
Goal: Build aerobic endurance and introduce tempo work
Weekly volume: 20-30 miles Key workouts:
- 3-4 easy runs (30-50 minutes)
- 1 tempo run (20-25 minutes at comfortably hard effort)
- 1 long run (8-11 miles, building weekly)
Sample Week 2:
- Monday: Rest or easy 30 min
- Tuesday: Tempo run 25 min at half marathon effort
- Wednesday: Easy 40 min
- Thursday: Easy 35 min
- Friday: Rest or easy 30 min
- Saturday: Easy 45 min
- Sunday: Long run 10 miles easy
Focus: Build the aerobic foundation that supports all faster work.
Phase 2: Intensity Development (Weeks 5-9)
Goal: Increase training intensity and race-specific fitness
Weekly volume: 25-40 miles Key workouts:
- 2-3 easy runs (40-60 minutes)
- 1 tempo or threshold session
- 1 interval workout
- 1 long run (10-14 miles, some with race-pace segments)
Sample Week 7:
- Monday: Rest
- Tuesday: 6 × 1 mile at 10K pace (2 min rest)
- Wednesday: Easy 45 min
- Thursday: Tempo run 30 min at half marathon pace
- Friday: Rest or easy 35 min
- Saturday: Easy 50 min
- Sunday: Long run 13 miles (include 6 miles at half marathon pace)
Focus: Build speed endurance and teach your body to sustain race pace.
Phase 3: Peak & Taper (Weeks 10-12)
Goal: Race-pace rehearsals and recovery for peak performance
Weekly volume: Weeks 10-11 peak at 30-45 miles, Week 12 drops to 40-50% for taper
Sample Week 10 (Peak):
- Monday: Rest
- Tuesday: 4 × 2 miles at half marathon pace (90 sec rest)
- Wednesday: Easy 50 min
- Thursday: 8 × 800m at 5K-10K pace (90 sec rest)
- Friday: Easy 40 min
- Saturday: Easy 50 min
- Sunday: Long run 14 miles (final long run)
Sample Week 12 (Taper + Race):
- Monday: Easy 30 min
- Tuesday: 6 × 400m at 5K pace (90 sec rest)
- Wednesday: Rest or easy 25 min
- Thursday: Easy 30 min with 4 × 20-sec strides
- Friday: Rest
- Saturday: Shakeout 15 min easy + strides
- Sunday: RACE DAY!
Focus: Maintain sharpness while recovering for race day.
Essential Half Marathon Workouts
1. Tempo Runs (Threshold Training)
What: 20-40 minutes at "comfortably hard" pace (roughly half marathon to 10-mile pace) Why: Improves lactate threshold—the pace you can sustain before fatigue overwhelms you How: 10 min easy warm-up, 25-35 min tempo effort, 10 min cool-down
Sample workout: 10 min easy, 30 min at half marathon effort, 10 min easy
Effort: You should be able to speak in short phrases, but not hold a conversation.
2. Race-Pace Long Runs
What: Long runs with segments at goal half marathon pace Why: Teaches your body to run fast when fatigued
Sample workout:
- 12 miles total
- First 4 miles easy
- Middle 6 miles at half marathon pace
- Final 2 miles easy
Key: Don't start the race-pace segment too fast. Build into it.
3. Interval Training
What: Repeated fast efforts with recovery Why: Builds VO2 max and running economy
Classic half marathon interval workouts:
- Mile repeats: 4-6 × 1 mile at 10K pace (2 min jog rest)
- 1000m repeats: 6-8 × 1000m at 10K pace (90 sec rest)
- 2-mile repeats: 3-4 × 2 miles at half marathon pace (2-3 min rest)
Rest periods: Active recovery (jogging), not standing still.
4. Progression Runs
What: Start easy, gradually increase pace, finish strong Why: Builds mental toughness and teaches negative splitting
Sample workout:
- 10 miles total
- Miles 1-4: Easy
- Miles 5-8: Moderate
- Miles 9-10: Half marathon effort
5. The Long Run (Sunday Ritual)
What: Weekly long run building from 8 miles to 14 miles Why: Builds endurance, mental toughness, and race-day confidence
Variations:
- Standard: Easy effort throughout
- Progression: Start easy, finish at moderate-hard effort
- Race-pace segments: Include 4-8 miles at goal pace
- Back-to-back long runs: (Advanced) Two moderate-long runs on consecutive days to simulate fatigue
Peak long run: 13-14 miles (done 2-3 weeks before race)
Pacing Strategy for Race Day
The Half Marathon Pacing Challenge
13.1 miles is not a sprint, but it's fast enough to hurt if you pace it right.
The ideal strategy: Even effort or slight negative split (second half faster than first)
What goes wrong:
- Starting too fast: You'll blow up at mile 9-10 and suffer through the finish
- Starting too conservatively: You'll finish with energy but a slower time
How to Pace Your Half Marathon
Miles 1-3: 5-10 seconds slower than goal pace
- The first mile will feel ridiculously easy
- Let the crowd thin out
- Settle into rhythm, resist the urge to surge
Miles 4-10: At goal pace
- This is your work zone
- Stay relaxed and rhythmic
- Monitor effort, not just pace (hills affect pace but not effort)
- Take nutrition/water as planned
Miles 11-13.1: Push hard
- If you've paced well, you'll still have energy
- Gradually increase effort from mile 10 onward
- Give everything in the final mile
- Sprint the final 400m
Pacing by Feel
| Mile Range | Effort | Breathing | How It Feels |
|---|---|---|---|
| Miles 1-3 | 80-85% | Controlled | Could hold a short conversation |
| Miles 4-10 | 85-90% | Hard but rhythmic | Single word responses |
| Miles 11-13 | 90-100% | Labored to maximal | Focused solely on finish |
Fueling and Hydration
Pre-Race Fueling
2-3 hours before: Carb-rich meal (300-500 calories)
- Bagel with peanut butter
- Oatmeal with banana
- Toast with honey
30-60 min before: Optional small snack (gel, banana, energy chews)
Avoid: High fiber, high fat, dairy, or new foods on race day
During the Race
Water:
- Take small sips at every aid station (miles 3, 5, 7, 9, 11)
- Don't skip water, but don't overhydrate either
Fuel:
- Under 1:45 finish: Most runners don't need fuel
- Over 1:45 finish: Take 1-2 gels (at miles 6 and 10)
- Practice fueling in training during long runs
Sports drinks: Can replace gels if you tolerate them well
Post-Race Recovery
Within 30 min: Carbs + protein (chocolate milk, recovery shake, sandwich) Within 2 hours: Full meal with carbs, protein, veggies Hydration: 16-24 oz water per pound lost during race
Common Training Mistakes
1. Running Every Workout Too Hard
Problem: No easy days, every run feels like a race
Solution: 80% of your miles should be easy (conversational pace). Save intensity for workouts.
2. Skipping Speed Work
Problem: Only running easy miles without tempo or intervals
Solution: Include 1-2 quality sessions per week (tempo or intervals) to build race-specific fitness.
3. Neglecting Recovery
Problem: Not taking rest days or running through fatigue
Solution: Rest days are mandatory. Recovery is when your body adapts and gets stronger.
4. Doing Too Much Too Soon
Problem: Increasing mileage by more than 10% per week
Solution: Build gradually. Patience prevents injury.
5. Ignoring Race-Pace Practice
Problem: Never running at goal half marathon pace in training
Solution: Include race-pace segments in long runs and tempo workouts.
Race Day Checklist
The Night Before
- Lay out race outfit, bib, shoes, fuel
- Carb-rich dinner (pasta, rice, potatoes)
- Hydrate consistently throughout the day
- Get to bed early (sleep 2 nights before matters more than race eve)
Race Morning (2-3 hours before)
- Light carb breakfast
- Coffee (if you normally drink it)
- Sip water consistently
- Arrive 60-75 min early
Pre-Race Warm-Up (30 min before start)
- 10-15 min easy jogging
- Dynamic stretching (leg swings, high knees, butt kicks)
- 4-6 strides (20-30 sec accelerations)
- Use the bathroom one last time
- Line up 5-10 min before start
After the Gun
- Start conservatively! (5-10 sec slower than goal pace)
- Settle into rhythm by mile 2-3
- Take water at every aid station
- Fuel as planned (if using gels)
- Push hard miles 11-13
- Sprint to the finish line!
Time Goals and Training Paces
Use this table to determine training paces based on goal half marathon time:
| Goal Half | Per Mile Pace | Easy Pace | Tempo Pace | Interval Pace (10K) |
|---|---|---|---|---|
| 2:30:00 | 11:27 | 12:30-13:00 | 11:00-11:20 | 10:30-10:50 |
| 2:15:00 | 10:18 | 11:20-11:50 | 9:50-10:10 | 9:20-9:40 |
| 2:00:00 | 9:09 | 10:10-10:40 | 8:45-9:05 | 8:15-8:35 |
| 1:50:00 | 8:24 | 9:20-9:50 | 8:05-8:25 | 7:35-7:55 |
| 1:40:00 | 7:38 | 8:35-9:05 | 7:20-7:40 | 6:50-7:10 |
| 1:30:00 | 6:52 | 7:50-8:20 | 6:35-6:55 | 6:05-6:25 |
| 1:20:00 | 6:06 | 7:00-7:30 | 5:50-6:10 | 5:20-5:40 |
After Your Half Marathon
Recovery Timeline
- Week 1: Rest or easy activity (swimming, walking, yoga)
- Week 2: Resume easy running (50% normal volume)
- Week 3: Return to normal training volume
- Week 4: Resume quality workouts
Rule of thumb: Take 1 easy day for every mile raced (13 days of easy running/rest)
What's Next?
Option 1: Run another half marathon
- 12-16 weeks out
- Focus on improving your time
- Work on your weak areas (speed or endurance)
Option 2: Move up to marathon
- 16-20 week build
- Use your half marathon fitness as foundation
- Gradually increase long run distance
Option 3: Get faster at shorter distances
- Train for 10K PR
- Build speed with more interval work
- Use half marathon endurance as advantage
How kovaa Helps Half Marathon Runners
Training for a half marathon PR requires balancing:
- Easy mileage for aerobic base
- Tempo runs and intervals for speed
- Long runs for endurance
- Recovery to prevent injury and burnout
kovaa's adaptive training provides:
- Personalized 12-week half marathon plans based on your current fitness
- Automatic adjustments when you miss workouts or feel fatigued
- Pacing guidance for every workout (easy, tempo, intervals, race pace)
- Recovery tracking via HRV, sleep, and readiness scores
- Race-day strategy based on your training data
The platform learns from every run and evolves your plan in real-time—smarter than static plans, more flexible than rigid programs.
Ready to Run Your Best Half Marathon?
13.1 miles is the perfect distance to test your limits without destroying your body.
Whether you're chasing:
- Your first half marathon finish
- A sub-2:00, sub-1:50, or sub-1:40 breakthrough
- A Boston Marathon qualifying stepping stone
Smart training, disciplined pacing, and quality workouts will get you there.
Download kovaa for an adaptive half marathon training plan that evolves with your fitness and prepares you for race day.
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Disclaimer: This content is for informational and educational purposes only. It is not intended as medical advice or a substitute for professional coaching. Consult with a qualified healthcare provider or certified coach before starting any new training program, especially if you have pre-existing health conditions or injuries.
