How to Run a Half Marathon
13.1 miles / 21.1 km
The distance that changes everything
Beginner
2:10 to 2:45
Intermediate
1:45 to 2:09
Advanced
1:30 to 1:44
Elite
Under 1:30
The half marathon is the distance that turns runners into distance runners. At 13.1 miles, it demands serious training, smart pacing, and proper nutrition. But unlike the full marathon, it does not consume your entire life for months. Most runners can train for a half marathon on 4 to 5 runs per week, making it the ideal big-distance goal for people with jobs, families, and lives outside of running. It is no wonder the half marathon is the fastest growing race distance worldwide.
Who is this for? Runners who can comfortably run a 10K and want a meaningful distance challenge. Also perfect for marathon-curious runners who want to test the waters of distance racing.
12-Week Training Plan
Base phase. 4 runs per week. Easy midweek runs of 4 to 5 miles. Weekend long run builds from 6 to 8 miles.
Build phase. Introduce tempo and speed work. Midweek runs include one tempo effort. Long run reaches 9 to 10 miles.
Peak phase. Highest mileage weeks. Midweek runs of 5 to 7 miles with quality sessions. Long run hits 11 to 12 miles.
Taper and race. Reduce volume by 30 to 40%. One final long run of 10 miles in week 10. Week 12: race day.
Key Workouts
Long Run
EasyBuild to 12 miles over 10 weeks. Run at a pace 60 to 90 seconds slower than your goal half marathon pace. This is your most important weekly workout.
Half Marathon Pace Run
ModerateAfter a warm-up, run 4 to 6 miles at your goal race pace. Teaches your body exactly what race effort feels like.
Yasso 800s
HardRun 800m repeats where your time in minutes:seconds matches your goal half marathon time in hours:minutes. Want a 1:45 half? Run 800s in 1:45. Repeat 6 to 8 times.
Long Run with Race Pace Miles
ModerateRun 10 miles total: 7 easy, then 3 at half marathon pace. The gold standard workout for half marathon preparation.
Recovery Run
Easy3 to 4 miles at a very easy pace. These feel slow but are essential for absorbing hard training without adding fatigue.
Common Mistakes
Not doing enough long runs
You need at least 6 long runs over 8 miles during your training cycle. These are non-negotiable for half marathon readiness.
Going out too fast on race day
The first 3 miles of a half marathon feel deceptively easy because of adrenaline. Run them at goal pace or slightly slower. Save energy for miles 10 to 13.
Not practicing race nutrition
You will need fuel during the race. Practice with gels or chews during your long runs to find what works for your stomach.
Undertaping
Many runners keep training hard right up to race day. Reduce volume by 30 to 40% in the final 2 weeks. Trust your training.
Race Day Tips
Lay out everything the night before: shoes, bib, gels, clothes. Morning-of decisions lead to mistakes.
Eat your proven pre-race meal 3 hours before. Nothing new.
Start in the correct corral. Do not line up with faster runners to avoid going out too fast.
Take a gel at miles 5 and 9. Water at every station.
Miles 10 to 13 are the race. Everything before is a warm-up. Dig deep when it hurts.
Nutrition
Night before: Carb-rich dinner (pasta, rice, bread). Morning of: Familiar meal 3 hours before (oatmeal, toast, banana). During race: Gel at miles 5 and 9, water every 2 to 3 miles. After: Protein shake or meal within 30 minutes.
Gear Checklist
Run at least 30 miles in your race shoes before the half marathon. Blisters at mile 8 will ruin your race.
Carry your own gels so you control your nutrition timing. Do not rely solely on course aid stations.
Apply generously to inner thighs, nipples (seriously), underarms, and anywhere your clothing rubs. 13 miles amplifies every friction point.
Pacing is everything in a half marathon. Real-time pace feedback prevents the number one mistake: going out too fast.
Train with Motera
Training for a half marathon means running 4 to 5 times a week for 12 weeks. That is 50+ training runs, and every single one of them counts in Motera. Your easy runs capture new blocks. Your long runs claim massive territory loops spanning miles. Your tempo runs defend zones from rivals. By race day, you will have a map covered in your color, a visual testament to every step of your journey.
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MoteraFrequently Asked Questions
How long does it take to train for a half marathon?
10 to 12 weeks if you can already run a 10K. If starting from scratch, add 8 weeks for base building. Total: about 5 months from zero to half marathon.
What is a good half marathon time for a beginner?
2:00 to 2:30 is typical for first-timers. Finishing under 2 hours is a common goal. For your first half, just focus on finishing strong.
Can I walk during a half marathon?
Yes. Many runners use a run-walk strategy (run 4 minutes, walk 1 minute) and still finish in under 2:30. Jeff Galloway popularized this method and it works well.
How many miles per week should I run during training?
25 to 35 miles per week for most half marathon plans. Beginners start around 15 to 20 and build up. Your peak week should be 3 to 4 weeks before the race.
Is a half marathon dangerous for beginners?
Not if you train properly. Gradual mileage buildup, rest days, and listening to your body prevent injury. The half marathon is a safe distance for well-prepared runners of all levels.
Should I run the full 13.1 miles before race day?
No. Most training plans peak at 11 to 12 miles. The adrenaline and race atmosphere will carry you the extra distance on race day. Running the full distance in training adds unnecessary fatigue.
