{"id":31040,"date":"2021-11-16T18:42:17","date_gmt":"2021-11-16T18:42:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=31040"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"training-plan-for-half-marathon","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/","title":{"rendered":"Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Sample_Half_Marathon_Training_Plan_For_Beginners_To_Intermediate_Runners\" >Sample Half Marathon Training Plan For Beginners To Intermediate Runners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Meal_Plan_For_Half_Marathon_Training\" >Meal Plan For Half Marathon Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Breakfast_Meals\" >Breakfast Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Snack_Options\" >Snack Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Lunch_Meals\" >Lunch Meals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Dinner_Meals\" >Dinner Meals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#How_Long_Is_A_Half_Marathon\" >How Long Is A Half Marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#How_Long_Does_It_Take_To_Train_For_A_Half_Marathon\" >How Long Does It Take To Train For A Half Marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Why_Is_A_Half_Marathon_Training_Plan_Necessary\" >Why Is A Half Marathon Training Plan Necessary?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Improve_Endurance\" >Improve Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Increase_Running_Speed\" >Increase Running Speed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Avoid_Overtraining_And_Injuries\" >Avoid Overtraining And Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Mental_Strength\" >Mental Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Increased_Confidence\" >Increased Confidence<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Improve_Time_Efficiency\" >Improve Time Efficiency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#How_Do_I_Choose_A_Half_Marathon_Training_Plan\" >How Do I Choose A Half Marathon Training Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Your_Current_Running_Ability\" >Your Current Running Ability\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#How_Much_Time_You_Have_Until_The_Half-Marathon\" >How Much Time You Have Until The Half-Marathon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#What_Your_Goal_Time_Is\" >What Your Goal Time Is<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#How_Busy_Your_Schedule_Is\" >How Busy Your Schedule Is<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#What_Happens_If_You_Get_Injured_While_Training\" >What Happens If You Get Injured While Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#What_Kind_Of_Strength_Training_Should_I_Do_To_Get_Ready_For_A_Half_Marathon\" >What Kind Of Strength Training Should I Do To Get Ready For A Half Marathon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Which_Gear_Should_You_Have_While_Training_For_And_Running_A_Half-Marathon\" >Which Gear Should You Have While Training For And Running A Half-Marathon?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#The_Right_Shoes\" >The Right Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Accessories_And_Dressing\" >Accessories And Dressing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Training_Plan_For_Half_Marathon_The_Bottom_Line\" >Training Plan For Half Marathon: The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Every runner knows that the key to succeeding in a race is training. You need to prepare your body and mind for success by following a pre-race plan designed specifically for you.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Many people don&#8217;t realize just how much work goes into preparing for a half marathon, but it&#8217;s necessary if you want to be successful on race day. There are many aspects of your life that will be affected from your training, this includes your job, social life, and family.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first step to a successful race is setting a goal that you know you can achieve, even with all the <a href=\"https:\/\/betterme.world\/articles\/10k-training-plan-beginner\/\">training involved<\/a>. The second step is researching if this goal is realistic, based on the time you have to train.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ready to start your half marathon <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">training<\/a>? We&#8217;ll take an in-depth look at what makes up a strong training plan and what you can expect when getting started with yours.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Half_Marathon_Training_Plan_For_Beginners_To_Intermediate_Runners\"><\/span><strong>Sample Half Marathon Training Plan For Beginners To Intermediate Runners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Rest day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> 30-minute run\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> 25-minute run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Cross training\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">3-mile run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Easy Walk<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Notes for this training plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You must have at least 2 rest days per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross-training activities include anything that focuses on strengthening muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday runs should vary in length as you get closer to race day, start with 3 miles, go all the way to 10 or more. You can run more or less depending on how your body feels that week.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday walks are an opportunity for active recovery-keep it simple and relaxing, preferably outdoors.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\">10K Training Schedules: The Dos And Don\u2019ts Of Getting In Shape For A Marathon<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33435 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_Plan_For_Half_Marathon_Training\"><\/span><strong>Meal Plan For Half Marathon Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fueling your training with the right foods increases your endurance so you can run at a good pace for longer (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-019-0312-9\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Here&#8217;s a sample meal plan for half-marathon training:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breakfast_Meals\"><\/span><b>Breakfast Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overnight oatmeal with raisins and almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-wheat toast with peanut butter, banana, and honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat-free Greek yogurt mixed with 1 tbsp. chopped walnuts and 1 tsp chia seeds<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Snack_Options\"><\/span><b>Snack Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tangerine or other whole fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Multi-grain crackers with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat chocolate milk (must be reduced fat to 1%)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat-free Greek yogurt topped with blueberries, and chopped walnuts<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33424 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunch_Meals\"><\/span><b>Lunch Meals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat pita stuffed with roasted vegetables, low-fat ricotta, tomato sauce and topped with arugula and a drizzle of olive oil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any non starchy vegetable on the approved list plus 1\/2 cup cooked brown or wild rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any lean protein on the approved list plus any non starchy vegetable on the approved list\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dinner_Meals\"><\/span><b>Dinner Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 ounces roasted chicken breast with 1\/4 cup quinoa and saut\u00e9ed kale\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any lean protein on the approved list plus any non starchy vegetable on the approved list<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Is_A_Half_Marathon\"><\/span><strong>How Long Is A Half Marathon?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A half marathon is 13.1 miles long. People run at different paces according to their ability so time taken to complete a half <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-run\/\">marathon<\/a> varies. The average run time is about 123 minutes (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0191688\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). People who are more advanced runners can finish the race faster than that.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33434 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Train_For_A_Half_Marathon\"><\/span><strong>How Long Does It Take To Train For A Half Marathon?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A half marathon <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">training plan<\/a> can vary in length, depending on how much time you have to train. On average, a person who has no <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">running<\/a> experience should expect to take 9 weeks to prepare for the race. If you&#8217;re already a runner and this is your first half-marathon, it will take around 5-6 weeks of training. People who are more experienced can shave off 2-3 weeks from those estimates.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_A_Half_Marathon_Training_Plan_Necessary\"><\/span><strong>Why Is A Half Marathon Training Plan Necessary?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several benefits associated with following a pre-race training plan:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Endurance\"><\/span><b>Improve Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To run for 13.1 miles, you not only need to have endurance for your legs, but also to keep going despite the discomfort you&#8217;ll likely feel around halfway. According to research, a high training volume and long endurance runs increase the chance of success and are not associated with increased risk of injury (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/sms.13725\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running long distances is taxing on your body, specifically because it requires you to have strong endurance. This is why following an organized training program that gradually increases the distance you run over time is beneficial. By increasing your mileage up until race day, you are preparing both your muscles and bones for the challenges they will undergo at half marathon.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33433 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Running_Speed\"><\/span><b>Increase Running Speed<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training plans will vary depending on their length and whether there are any speed components involved. However, running plans for all distances will increase your speed around the time of the race by encouraging you to run-walk intervals, where you alternate jogging and walking during your training sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By incorporating both long distance training as well as intervals during which you are challenging yourself to go at a quicker pace, you will be able to keep up with other runners throughout the duration of the entire 13.1 miles of the half marathon.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Overtraining_And_Injuries\"><\/span><b>Avoid Overtraining And Injuries<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running a half marathon is a big feat in and of itself, so why overwork your body more than necessary? To avoid injuries and have the greatest chance of finishing the race, it is important to put in consistent but not excessive amounts of <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">training<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t follow a schedule, it can be easy to get carried away with more days spent training which could result in more injuries since your muscles might need time to recuperate after each day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This also means that you will be able to keep up with your running schedule despite unpredictable factors like bad weather conditions or large fluctuations in schedules at work or school.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33425 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/marathon-training-plan\/\">Marathon Training Plan: The Ultimate Guide For Beginners<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mental_Strength\"><\/span><b>Mental Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There&#8217;s something about having a plan that keeps one working towards achieving it, which builds mental strength and determination in individuals who might not otherwise push themselves beyond their limits.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Confidence\"><\/span><b>Increased Confidence<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you have completed an organized training program, you get a boost of confidence because you can see your accomplishment on paper, represented by the number of miles you have accumulated. This gives you a sense of purpose because it gives you something to strive for each day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Time_Efficiency\"><\/span><b>Improve Time Efficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you do not follow a training plan, it may be difficult to incorporate your running into your day-to-day life. When you have a long-term goal of completing the race and want to make sure that running is also working towards achieving other aspects of your life, pre-race training plans are perfect because they are designed specifically with busy schedules in mind.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Choose_A_Half_Marathon_Training_Plan\"><\/span><strong>How Do I Choose A Half Marathon Training Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One size does not fit all when it comes to training, so it&#8217;s important to find a plan that is tailored specifically for your individual needs and preferences. Some key considerations to make while choosing a <a href=\"https:\/\/betterme.world\/articles\/12-week-body-transformation-workout-plan\/\">training plan<\/a> include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Your_Current_Running_Ability\"><\/span><b>Your Current Running Ability\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been running for a while and have completed 5k and\/or 10k races, then chances are that you&#8217;ll be able to complete a half marathon with just about any training program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you&#8217;re new to running or haven&#8217;t yet reached the distance in your current fitness level, then it&#8217;s best to stick with plans that are geared towards beginners or intermediate runners.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that even beginner plans will require you to run at least 3-4 times per week, but these runs should be short (less than 30 min) to allow for proper recovery. There are many training plans so take your time to choose that which matches your fitness level (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/8\/3\/35\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Much_Time_You_Have_Until_The_Half-Marathon\"><\/span><b>How Much Time You Have Until The Half-Marathon<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have just a few months until your half marathon, then it&#8217;s best to look for an 8-week plan. However, if you have more than 8 weeks before the race, then you can use one of the longer plans and still be in good shape to cross the finish line in your goal time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you have 10+ weeks before your event, don&#8217;t be discouraged from using a longer plan. Many runners find that these programs increase their endurance and mental strength while they&#8217;re running (no matter how slow).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also helpful to keep in mind that recovery is another important aspect of training (<\/span><a href=\"https:\/\/www.nifs.org\/blog\/the-importance-of-recovery-after-exercise\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re following a 16-week plan but it calls for 5 hard runs per week, then chances are you&#8217;ll burn out before the half marathon even arrives.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33431 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Your_Goal_Time_Is\"><\/span><b>What Your Goal Time Is<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most plans will have several suggested goal times at the beginning of the program ranging from 1:30 to 3 hours, depending on your previous race times and running ability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your primary motivation is simply to finish the race, then choose one of the longer programs or consider signing up for a &#8220;fun&#8221; run where all participants receive a finisher&#8217;s medal regardless of their finishing time. But if you want to achieve a specific time goal, then follow one of the shorter training schedules so that your body can properly adapt to running 13.1 miles on race day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Busy_Your_Schedule_Is\"><\/span><b>How Busy Your Schedule Is<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a busy person who works 9-5 Monday through Friday, then you&#8217;ll need to choose a training plan that will fit into your daily schedule. Some plans are designed for runners with extremely busy schedules because they call for workouts during the weekdays and long, slow runs on Saturdays and Sundays.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on how often you&#8217;re able to run, the type of program can be either beneficial or harmful because it allows you to spread out your training over 4-5 days each week instead of 3-4 consecutive days.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33430 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Get_Injured_While_Training\"><\/span><strong>What Happens If You Get Injured While Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Runners typically suffer from some type of injury at least once per year. The most common injuries are muscle strains and shin splints, but other common problems include runner&#8217;s knee, blisters, and plantar fasciitis (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0114937\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In order to avoid these injuries, it is essential that you stick with a training plan that allows your body to adapt to the demands of running 13.1 miles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re following one of the shorter training plans (6-8 weeks) then you&#8217;ll need to take several days off if your legs feel tight or sore after any run. If you&#8217;re following one of the longer programs (12+ weeks), then do not take more than 1 day off per week (unless necessary).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just like with your workouts, make sure you listen to your body when it comes to taking time off. If something doesn&#8217;t feel right when you run, then stop immediately and rest for a day or two.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, if despite taking all these precautions, you get injured while training, it doesn&#8217;t mean you have to quit being active altogether. Cross-training is a great way to continue working towards your goals without straining your injured muscle groups (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/36\/what-is-cross-training-and-why-is-it-important\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how cross-training works:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are following a 12-week training plan, but get injured after week 3, then continue running 3 times per week and do your cross-training on the other 4 days. Some examples of cross-training exercises include biking, elliptical workouts, swimming, yoga classes, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should still limit the amount of time you spend doing these alternative activities to about 20-30 minutes at a moderately high-intensity level. For example, if you were supposed to run for 30 minutes, then simply bike for 15 minutes instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just remember that your goal is to stay active throughout the recovery process rather than sitting on the couch feeling sorry for yourself. As long as you listen to your body and cross-train without straining yourself, you should be able to recover quickly and get back to running again before you know it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-37143 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4989-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4989.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4989-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4989.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4989.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Kind_Of_Strength_Training_Should_I_Do_To_Get_Ready_For_A_Half_Marathon\"><\/span><strong>What Kind Of Strength Training Should I Do To Get Ready For A Half Marathon?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you think of a half-marathon training plan, you may not think of strength training as a necessary component. However, strengthening muscles contributes towards your overall fitness, improves endurance, and reduces the risk of injury (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The kind of strength training you choose can be tailored to your current level of fitness. If you are new to exercise, it is best to start slow with guidance from a physical trainer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When training for a half marathon, focus on exercises that work for strengthening all major muscle groups. In order to minimize injury, spend at least one day per week in the gym concentrating on resistance exercises that target large muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend aiming for eight slow, controlled repetitions of each exercise with 60-90 seconds of recovery between sets. Continue to slowly build up the number of exercises you perform and repetitions over time so that you can work all large muscle groups without overtaxing any one area or increasing your risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a list of strength training exercises that you may do during a half marathon training regimen, and the muscles they work:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press &#8211; Chest, Triceps, Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest Press &#8211; Chest, Triceps, Shoulders\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Bench Press &#8211; Upper chest, Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Flyes &#8211; Upper chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Flyes &#8211; Back and shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Military Press &#8211; Shoulder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Shrugs &#8211; Traps or upper back if done with shoulder presses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder press Machine- Shoulder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat Pulldowns to Front- Mid Back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent Over Row &#8211; Middle back &amp; Arms if using barbells for this exercise.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33428 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4923.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Gear_Should_You_Have_While_Training_For_And_Running_A_Half-Marathon\"><\/span><strong>Which Gear Should You Have While Training For And Running A Half-Marathon?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training, of course, comes first. Without that crucial step, you won&#8217;t be ready to run 13.1 miles all at once. However, an often-overlooked part of the training process is acquiring and wearing the proper gear for your half-marathon activities. Here are some pointers:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Right_Shoes\"><\/span><b>The Right Shoes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t underestimate the importance of proper footwear as they are important when it comes to sport (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/20\/1290\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You need to have supportive, well-fitting shoes that are comfortable enough to wear for long periods of time. Something with good arch support will help prevent pain in your feet and legs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, avoid anything too bulky or heavy, as they&#8217;ll just slow you down. During your training process, it&#8217;s a good idea to visit a local running store where staff members can take measurements and help recommend the best shoe options for you based on previous purchases and what you tell them about how you run (or intend to).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this isn&#8217;t an option, be sure to read reviews online from other runners or from the manufacturer to get a general idea of how well the shoe performs. Shoes may seem expensive, but they can last for years if properly cared for, so it&#8217;s an investment well worth making.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33427 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1024x576.png\" alt=\"training plan for half marathon\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Accessories_And_Dressing\"><\/span><b>Accessories And Dressing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to shoes, consider getting a sports watch or tracker with GPS capabilities and a heart rate monitor. These will help keep track of your pace and mileage in real-time, which is great when you&#8217;re trying to plan out long runs in advance (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/2055207619900059\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll also want a comfortable sports bra to wear that provides enough support without restricting your breathing or movement too much.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also want to invest in compression socks that work well when you&#8217;re running long distances. The tight graduated fit helps support your muscles and keep blood flowing throughout your body so you don&#8217;t feel fatigued at the halfway point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, be sure to have a water bottle on hand at all times when you run; hydration is key when training for endurance activities like the half-marathon (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3418934\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, an athletic band will help with sweat control and keeping hair out of your face during runs. You&#8217;ll look chic while training for a half-marathon!\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, choose comfortable shorts or pants that are loose enough to allow full movement but not so loose they get in the way during activities like leaping over hurdles or climbing up hills. Running skirts are always cute options too if that&#8217;s what you prefer!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\"><img decoding=\"async\" class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Training_Plan_For_Half_Marathon_The_Bottom_Line\"><\/span><strong>Training Plan For Half Marathon: The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training for a half marathon is a difficult undertaking that requires strict discipline and dedication. However, if you keep your eyes on the prize and remain patient during the process, you&#8217;ll be rewarded with an incredible sense of accomplishment when it&#8217;s all said and done. By following these guidelines, you can ensure that your body is adequately prepared for 13.1 miles of pure endurance training without injury or overtraining.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Training_Plan_For_Half_Marathon\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/36\/what-is-cross-training-and-why-is-it-important\/\"><span style=\"font-weight: 400;\">Cross Training: What It Is and Why It Is Important<\/span><\/a><span style=\"font-weight: 400;\"> (2009, acefitness.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.mdpi.com\/2075-4663\/8\/3\/35\"><span style=\"font-weight: 400;\">Factors Affecting Training and Physical Performance in Recreational Endurance Runners<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mdpi.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3418934\/\"><span style=\"font-weight: 400;\">Half-Marathon and Full-Marathon Runners&#8217; Hydration Practices and Perceptions<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0114937\"><span style=\"font-weight: 400;\">Injuries in Runners; A Systematic Review on Risk Factors and Sex Differences<\/span><\/a><span style=\"font-weight: 400;\"> (2015, journals.plos.org)<\/span><\/li>\n<li><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-019-0312-9\"><span style=\"font-weight: 400;\">International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing &#8211; Journal of the International Society of Sports Nutrition<\/span><\/a><span style=\"font-weight: 400;\"> (2019, biomedcentral.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">Overtraining Syndrome<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/20\/1290\"><span style=\"font-weight: 400;\">Running shoes and running injuries: mythbusting and a proposal for two new paradigms: \u2018preferred movement path\u2019 and \u2018comfort filter\u2019<\/span><\/a><span style=\"font-weight: 400;\"> (2015, bjsm.bmj.com)<\/span><\/li>\n<li><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0191688\"><span style=\"font-weight: 400;\">Similarities and differences among half-marathon runners according to their performance level<\/span><\/a><span style=\"font-weight: 400;\"> (2018, journals.plos.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">Strength training: Get stronger, leaner, healthier<\/span><\/a><span style=\"font-weight: 400;\"> (2021, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.nifs.org\/blog\/the-importance-of-recovery-after-exercise\"><span style=\"font-weight: 400;\">The Importance of Recovery After Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nifs.org)<\/span><\/li>\n<li><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/2055207619900059\"><span style=\"font-weight: 400;\">The utility of wearable fitness trackers and implications for increased engagement: An exploratory, mixed methods observational study<\/span><\/a><span style=\"font-weight: 400;\"> (2020, journals.sagepub.com)<\/span><\/li>\n<li><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/sms.13725\"><span style=\"font-weight: 400;\">Training for a (half\u2010)marathon: Training volume and longest endurance run related to performance and running injuries<\/span><\/a><span style=\"font-weight: 400;\"> (2020, onlinelibrary.wiley.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Every runner knows that the key to succeeding in a race is training. You need to prepare your body and mind for success by following a pre-race plan designed specifically for you. Many people don&#8217;t realize just how much work goes into preparing for a half marathon, but it&#8217;s necessary if you want to be [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":33423,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,59],"tags":[],"coauthors":[123],"class_list":["post-31040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you need a training plan for half marathon? We&#039;ll walk you through everything you need to know, including what gear to get and more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation\" \/>\n<meta property=\"og:description\" content=\"Do you need a training plan for half marathon? We&#039;ll walk you through everything you need to know, including what gear to get and more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4915.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1344\" \/>\n\t<meta property=\"og:image:height\" content=\"756\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/66807ec5914848488899e84aef163e2b\"},\"headline\":\"Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/\"},\"wordCount\":3094,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4915.png\",\"articleSection\":[\"Cardio Workouts\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Every runner knows that the key to succeeding in a race is training. You need to prepare your body and mind for success by following a pre-race plan designed specifically for you.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Many people don't realize just how much work goes into preparing for a half marathon, but it's necessary if you want to be successful on race day. There are many aspects of your life that will be affected from your training, this includes your job, social life, and family.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The first step to a successful race is setting a goal that you know you can achieve, even with all the <a href=\\\"https:\/\/betterme.world\/articles\/10k-training-plan-beginner\/\\\">training involved<\/a>. The second step is researching if this goal is realistic, based on the time you have to train.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Ready to start your half marathon <a href=\\\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\\\">training<\/a>? We'll take an in-depth look at what makes up a strong training plan and what you can expect when getting started with yours.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Sample Half Marathon Training Plan For Beginners To Intermediate Runners<\/strong><\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Monday:<\/b><span style=\\\"font-weight: 400;\\\"> Rest day\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Tuesday:<\/b><span style=\\\"font-weight: 400;\\\"> 30-minute run\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Wednesday:<\/b><span style=\\\"font-weight: 400;\\\"> 25-minute run<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Thursday:<\/b><span style=\\\"font-weight: 400;\\\"> Cross training\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Friday:<\/b><span style=\\\"font-weight: 400;\\\"> Rest day<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Saturday: <\/b><span style=\\\"font-weight: 400;\\\">3-mile run< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/\",\"url\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/\",\"name\":\"Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4915.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you need a training plan for half marathon? 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We'll walk you through everything you need to know, including what gear to get and more!","og_url":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1344,"height":756,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4915.png","type":"image\/png"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/66807ec5914848488899e84aef163e2b"},"headline":"Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/"},"wordCount":3094,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4915.png","articleSection":["Cardio Workouts","Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Every runner knows that the key to succeeding in a race is training. You need to prepare your body and mind for success by following a pre-race plan designed specifically for you.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Many people don't realize just how much work goes into preparing for a half marathon, but it's necessary if you want to be successful on race day. There are many aspects of your life that will be affected from your training, this includes your job, social life, and family.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The first step to a successful race is setting a goal that you know you can achieve, even with all the <a href=\"https:\/\/betterme.world\/articles\/10k-training-plan-beginner\/\">training involved<\/a>. The second step is researching if this goal is realistic, based on the time you have to train.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Ready to start your half marathon <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">training<\/a>? We'll take an in-depth look at what makes up a strong training plan and what you can expect when getting started with yours.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Sample Half Marathon Training Plan For Beginners To Intermediate Runners<\/strong><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Rest day\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> 30-minute run\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> 25-minute run<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Cross training\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Rest day<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">3-mile run< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/","url":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/","name":"Training Plan For Half Marathon: The Ultimate Guide To Pre-Race Preparation - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/training-plan-for-half-marathon\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4915.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you need a training plan for half marathon? 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