054: How To Run a Half Marathon

The half marathon is said to be for those who are only half crazy.  Angie and I both tried our first half marathon to see what was possible at that distance, while knowing that we were not ready for a full 26.2.  In this episode we dive into the half marathon from several different angles.

We cover:

• Why to run it in the first place
• How long you will need to train
• Key workouts to boost your preparation
• The little extra things you should do when prepping for a race this long.  

The half marathon is a great challenge race for a time strapped runner.  The distance requires a long run, but not to the same extent as a full marathon.  It also requires you to stay connected to you speed, but without the super fast workouts around a 5k that require extensive rest and tend to last a long time.  

A safe number to be fully prepared for a half marathon is around 12 weeks.  This number depends on your starting point and your goal for the race. Runners trying to complete the race distance can focus their training on making sure they are capable of covering the distance injury-free.  If you are just starting to run, and have decided you running journey is going to begin with a 13.1 mile race, you should plan on devoted 6-12 months to the process. Runners looking to compete in the race, whether against others or simply the clock, should be looking for a solid three months after building a base up to consistent 6-8 mile runs with a long run of 10.  

While there are so many great workouts that will prepare you for the half marathon, and some will be more beneficial than others, we have a list of some of our favorites.

• Increase the long run up to 10 miles for completion and 12-15 for competition
• Increase the distance of your fartlek training by stretching how long you can bounce between up and down intensity until you are up to 6 miles
• Run mile repeats (5-6 repeats) around 10k effort with 50% recovery

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