How to train for a half marathon?

That’s the million dollar question! The drive is there, maybe you’ve already signed up! But what next? How do you choose the right half marathon training plan?

Congratulations! You’ve come to the right place. Let’s choose the right training plan to help you not only rock your race day, but most importantly, enjoy the training process.

Choosing the right training plan to help you run a half marathon can feel overwhelming. Should you pay for a half marathon plan? Should you get a free half marathon training plan online? With so many half marathon training plan options, finding the right plan can feel almost as hard as it is to run a half marathon. So let’s dig in!

Start Where You Are.

The easiest mistake to make is grabbing a plan and jumping in based on how many weeks there are to race day. For example, let’s say you get a 12-week half marathon training plan that is in 11-weeks. Do you jump into week 2? MAYBE. Look back at your last 3 weeks of running (if you’ve been running). If your 3 week history is 0, you most likely want to find a training plan that starts you off with 10-20 minute runs 2-3 days a week. If your last 3 weeks of training have a few 30-minute runs and one 45 minute run, you want your training plan to look similar.

Ideally, your plan should have similar mileage/volume to what you’re doing right now. Your long run will most likely grow by 1 mile or 10-20 minutes every weekend.

Make sure you’re not taking on too much too soon by jumping into a training plan.

Grab Your Journal and Define Your Why.

Before diving headfirst into the world of half marathon training plans, take a moment to reflect on your own expectations and goals. Are you a seasoned runner looking to set a new personal best, or a newbie dipping your toes into the world of long-distance running? Are you unsure if you can run a half marathon or feeling confident about your ability to stick with a plan and accomplish what you set out to do?

What is your goal? What does your goal say about you?

Understanding what’s intrinsically motivating you will help you narrow down your options and find a plan that suits your needs.

Find A Plan That Fits Your Schedule.

Consider the amount of time you have available to dedicate to training each week. Are you a busy bee with a packed schedule, or do you have the luxury of a few extra hours to devote to your running pursuits? The bare minimum running days a half marathon running plan will require is 2 strength training sessions, 2 running days, and 1-2 cross training days. But most will ask 3-4 running days, 1-2 cross training days, and 2-3 strength sessions. The plan you choose should align with the time you have to dedicate to your training. Be realistic about your time constraints and schedule and choose a plan that fits comfortably into your life without causing undue stress or frustration.

Choose Your Level.

Half marathon training plans come in all shapes and sizes, from beginner-friendly programs designed for first-time half marathoners to advanced plans tailored for seasoned veterans aiming to crush their time goals (PR’s or Personal Records). Take a moment to check in with yourself about your current fitness level and choose a plan that aligns with your abilities and ambitions.

Here at the Badass Lady Gang, we offer four different levels of Half Marathon Training Plans. Why? Because we know that many runners are looking for a challenging plan with a busy schedule. Level 1 doesn’t mean you’re a beginner. It may mean that the amount of time required is what you have to give!

Level 1 Half Marathon Running Plan- Offers 3-4 days of running (with 1 speed play day and 1 long run), 1 -2 cross-training day(s), a long run that starts at 40-minutes and builds over 12-weeks to a 2 hour long run, 1-2 rest day(s), and 2 strength training days.  

Level 2 Half Marathon Running Plan- Offers 3-4 days of running (with 1 speed play day and 1 long run), 1-2 cross-training day(s), 1-2 rest day(s), a long run starts at 40-minutes and builds over 12-weeks to a 2 hour long run, and 2 strength training days.

(What’s the difference between Levels 1 and 2? The amount of time on your feet during those mid-week runs and speed play days. Level 2 has a little more running than Level 1.)

Level 3 Half Marathon Running Plan- Offers 4-5 days of running (with 2 speed play days and 1 long run), 1-2 cross-training days, 1 complete rest day, a long run that starts at 60-minutes and builds over 12-weeks to a 2 hour long run, and 2 strength training days.

Level 4 Half Marathon Running Plan- 5-6 days of running (with 2 speed play days and 1 long run), 1-2 cross-training days, 1 complete rest day, a long run that starts at 90-minutes and builds over 12-weeks to a 2 hour 30 minute long run, and 2-3 strength training days. (*Runners must currently be running at least 25-miles/40 km a week to participate in level 4) 

Not sure which level is right for you? Shoot us an email! We’re always happy to help!

Find A Plan With Variety

Look for a training plan that offers a good balance of conversational paced runs, speed work, cross training, strength training, and recovery. A well-rounded plan will help you build endurance, improve your speed, and reduce your risk of injury—all while keeping things interesting and fun.

Flexibility is key!

While it's important to follow your running plan diligently, it's equally important to listen to your body and adjust accordingly. If you're feeling fatigued or experiencing pain, don't be afraid to take a step back, rest, and recover. Remember, it's better to arrive at the starting line slightly undertrained than injured and sidelined. Your plan should support you and adjust with you.

Life has a funny way of throwing curveballs when you least expect it, so be prepared to adapt and adjust your training plan as needed. Whether it's unexpected work commitments, family obligations, or a global pandemic, learning to roll with the punches and stay flexible with your training is the goal. Perfection isn’t the goal.

Trial and Error.

Don't be afraid to experiment with different running plans EVEN AFTER you find one that's perfect for you. You’re always learning, growing, and changing. Stay curious and open to doing this differently. What works for one runner may not work for another, and what worked once before may not be right anymore. Remember to stay open to trying new things and tweaking your approach as needed.

Find a coach.

If you're feeling overwhelmed or unsure where to start, consider seeking advice from a certified running coach or experienced runner. They can offer personalized guidance, answer your questions, and help you choose the best training plan for your unique needs and goals.

The same goes for runners looking to really get the most out of their training. The best running coaches help you work on your mindset, mental game, and how you train. The goal of a running coach is to help you understand how and why you’re training so that the tools they put in your tool belt are yours forever.

Here at the Badass Lady Gang, we offer Training Experiences and a Training Team to provide runners support, coaching, and resources at an affordable price. CLICK HERE to learn more about all the ways you can train with us!

It’s All About the Process

Half marathon training is as much about the journey as it is about the destination. MOST of your runs won’t feel great. Many will be forgettable. It’s up to you to define what success looks like on any given day. Every run is an opportunity to practice mindfulness and your ability to get comfortable being uncomfortable. Embrace the highs and lows, the sweat and tears, the triumphs and setbacks. Each step you take brings you one step closer to crossing that finish line, so savor every moment and enjoy the ride.

Trust the Process

Finally, progress isn’t linear. You have to trust the process and build faith in yourself. With dedication, perseverance, and a healthy dose of humor, you'll be well on your way to crushing your half marathon and earning yourself a shiny new medal to show off to all your friends. So lace up those shoes, hit the pavement, and let the adventure begin!

Need help getting started? Reach out! We’d love to help you get started!