How to Train for a Half Marathon: 12-Week Plan, Pacing, Nutrition, Strength, Taper

Key Takeaways

Build a 12–16 week half marathon training plan with base, build, peak, and taper phases anchored to race day.
Structure weekly training: 4–5 runs (2–3 easy, 1 long, 1 quality tempo/interval), 1–2 strength sessions, and at least 1 full rest day.
Progress the long run gradually (small weekly increases, planned cutback weeks) and set paces using recent 5K/10K results, RPE, or HR zones.
Prioritize recovery and injury prevention: limit mileage jumps (~10%), rotate shoes, add mobility, sleep 7–9 hours, and space hard sessions by 48 hours.
Dial in fueling and hydration: daily carbs/protein targets, 30–60+ g carbs per hour and 0.4–0.8 L fluids with sodium on long runs; practice race nutrition.
Taper smart before race day (20–40% volume reduction, maintain intensity), rehearse pacing, and finalize gear and logistics to finish strong.

Signing up for a half marathon feels bold and exciting. I remember my first training run and how huge the distance looked. With a simple plan and steady effort the goal gets closer every week. You do not need fancy gear or elite speed. You need clear steps and a routine that fits your life.

In this guide I’ll share how I build mileage recover well and stay motivated. We’ll cover how to set a timeline choose the right runs and balance rest with work. I’ll keep it simple so you can start today with confidence and finish strong on race day.

How To Train For A Half Marathon: The Essentials

Train for a half marathon by building smart mileage, layering quality runs, and prioritizing recovery.

Plan the timeline

Set a 12 to 16 week window for consistent training.
Anchor race day on the calendar and map backward in weeks.
Group weeks into base, build, peak, and taper blocks.

Structure the week

Run 4 to 5 days with 2 to 3 easy runs, 1 long run, and 1 quality workout.
Add 1 to 2 strength sessions across nonconsecutive days.
Keep 1 full rest day with zero training.

Progress the long run

Increase the long run by small steps across weeks and insert down weeks for recovery.

Week	Long run miles
1	6
2	7
3	8
4	6
5	9
6	10
7	8
8	11
9	12
10	9
11	10
12	8

Define the key runs

Run easy for aerobic volume, for example 3 to 6 miles at conversational effort.
Run tempo for threshold, for example 20 to 40 minutes near 10K to half marathon pace.
Run intervals for VO₂max, for example 6×800 m at 5K pace with equal jog.
Run long for endurance, for example 8 to 12 miles at easy to steady effort.

Set training intensities

Calibrate paces with recent 5K or 10K results or a 30 minute time trial.
Use RPE or heart rate zones to stay consistent across terrain and heat.

Run type	RPE 1–10	HR percent max	Pace anchor
Easy	3–4	60–70%	60–90 sec per mile slower than marathon pace
Long easy	4–5	65–75%	45–75 sec per mile slower than marathon pace
Tempo	7	85–90%	10K to half marathon pace
Intervals	8–9	92–95%	3K to 5K pace

Lift for durability

Train major movers with 2 to 3 sets, for example squats lunges deadlifts calf raises.
Load 2 days per week during base and build, then reduce volume during peak.

Fuel for training and race day

Hit daily targets for carbs protein fluids and sodium to support endurance and recovery.
Practice race fueling during long runs to dial gut comfort and timing.

Topic	Target	Context
Carbs daily	5–7 g per kg body mass	Moderate training days
Carbs long runs	30–60 g per hour	Runs over 90 minutes
Protein daily	1.2–1.7 g per kg body mass	Muscle repair and adaptation
Fluids during runs	0.4–0.8 L per hour	Heat humidity terrain modify
Sodium during runs	300–600 mg per hour	Heavy sweaters increase
Pre run meal	1–4 g carbs per kg body mass 1–4 hours pre	Low fiber low fat

(Source: American College of Sports Medicine position stands on nutrition and hydration)

Guard against injury

Cap weekly mileage growth at about 10 percent across most weeks and insert down weeks.
Rotate shoes and replace pairs after 300 to 500 miles.
Mobilize calves hips hamstrings with 5 to 10 minutes of drills after easy runs, for example leg swings ankle rocks.

Recover with intent

Sleep 7 to 9 hours nightly for hormonal and neuromuscular recovery.
Space hard sessions by at least 48 hours unless stacking by design.
Log RPE sleep and soreness to spot early fatigue trends.

Taper before race day

Cut weekly volume by 20 to 40 percent across the final 10 to 14 days and keep intensity.
Keep strides and short race pace segments to stay sharp.
Pack race kit and fueling plan during taper to reduce stress.

References: ACSM Nutrition and Athletic Performance 2016, ACSM Exercise and Fluid Replacement 2007, ACSM Sleep and Athletic Performance 2021, CDC Physical Activity Guidelines 2023.

Setting Your Goal And Timeline

Setting my goal and timeline starts with the race date and a realistic finish target.

Pick: I pick a race date in 12 to 20 weeks, if I want enough time to train for a half marathon with steady progress.
Define: I define a finish goal that fits my current fitness, if my recent 5K or 10K gives a clear pace anchor.
Map: I map 12 to 16 weeks, if my base sits at 15 to 25 miles per week.
Calibrate: I calibrate paces from a recent race, if I plug results into a calculator like McMillan or Daniels McMillan Running Pace Calculator VDOT by Daniels.
Select: I select an evidence-based plan length, if I want structure like Hal Higdon’s 12-week half marathon plan Hal Higdon Half Marathon Plans.
Plan: I plan a gentle load ramp, if I respect progressive overload guidance from ACSM for endurance training adaptation across weeks ACSM Guidelines.

Training windows and pace anchors

Item	Option A	Option B	Source
Timeline length	12 weeks	16 weeks	Hal Higdon, ACSM
Base mileage	15–20 mi per week	20–30 mi per week	ACSM
Long-run peak	10–12 mi	12–14 mi	Hal Higdon
Quality days per week	1–2	2	ACSM
Taper length	7–14 days	10–14 days	Hal Higdon

Goal setting from current fitness

Set: I set a time goal with a proof race, if I raced a 5K or 10K in the last 8 weeks.
Convert: I convert that time to half marathon pace, if I use VDOT or McMillan to estimate sustainable pace.
Check: I check the long run cap against the goal, if my peak long run reaches at least 75 to 90% of race distance.

Example goal-to-pace map

Recent Race	Finish Time	Est. HM Pace	Est. HM Time	Tool
5K	25:00	9:05–9:15 per mi	1:59–2:01	VDOT, McMillan
10K	52:00	8:40–8:50 per mi	1:54–1:56	VDOT, McMillan
10K	62:00	9:55–10:05 per mi	2:10–2:12	VDOT, McMillan

Week-by-week timeline cues

Anchor: I anchor the plan with one long run, one quality run, and two easy runs, if my schedule allows four days.
Progress: I progress the long run by 1–2 miles every 1–2 weeks, if my legs feel fresh after easy days.
Insert: I insert a cutback every 3–4 weeks, if fatigue lingers beyond 48 hours.
Lock: I lock paces by feel and heart rate, if conditions change heat, hills, or wind.

Milestones that guide how to train for a half marathon

Week 1–4: I build consistent frequency, if pace stays conversational on easy days.
Week 5–8: I add tempo or cruise intervals, if recovery between quality days stays complete.
Week 9–12: I extend long runs and race-pace segments, if niggles don’t escalate.
Taper: I trim volume 20–40%, if I keep short strides to stay sharp.

American College of Sports Medicine, aerobic training guidance and progressive overload principles: https://www.acsm.org/education-resources/trending-topics-resources/position-stands
Hal Higdon Half Marathon training plans, 12-week structures and taper ranges: https://www.halhigdon.com/training/half-marathon-training
McMillan Running Calculator and Daniels VDOT Calculator for pace setting: https://www.mcmillanrunning.com/run-calculator and https://runsmartproject.com/calculator

Building Your Base: Weekly Mileage And Key Runs

I build a steady half marathon base by stacking consistent miles and targeted sessions. I anchor each week with easy runs, one long run, and one quality workout.

Easy Runs And Long Runs

Easy runs and long runs grow half marathon endurance and durability. I keep easy days at conversational effort at about 60 to 75 percent of 5K pace or Zone 2 heart rate per ACSM aerobic guidance (ACSM, 2018). I cap long runs at 25 to 35 percent of weekly mileage to manage load per Daniels’ progression model (Daniels, 2013).

Run easy most days for aerobic base, examples Monday, Wednesday, Friday.
Run long once per week for time on feet, examples 80 to 140 minutes.
Run soft surfaces for lower impact, examples dirt path, cinder track, grass.
Run progressive finishes only when fresh, examples last 10 to 20 minutes a bit faster.

I progress the long run by 1 to 2 miles every 1 to 2 weeks when recovery trends positive. I cut volume by 20 to 30 percent every third or fourth week for consolidation.

Weekly mileage ranges and long run targets

Level	Weekly Mileage mi	Long Run mi	Easy Run Duration min
Beginner	15 to 25	8 to 12	30 to 50
Intermediate	25 to 40	10 to 14	40 to 60
Advanced	40 to 60	12 to 16	50 to 75

Sources: ACSM Position Stand 2018, Daniels Running Formula 3rd Ed 2013

Tempo Runs And Intervals

Tempo runs and intervals sharpen half marathon pace and efficiency. I set tempo pace near my one hour race effort or about 88 to 92 percent of 10K speed per Daniels and Coyle lactate threshold research (Daniels, 2013).

Do tempo blocks for sustained stress, examples 2 by 15 minutes or 3 by 10 minutes with 2 to 3 minutes easy jog.
Do cruise repeats for controlled threshold, examples 5 by 5 minutes or 6 by 1 km with 1 to 2 minutes jog.
Do VO2 intervals for aerobic power, examples 4 by 3 minutes or 5 by 800 m at 3K to 5K pace with equal jog.
Do strides for economy, examples 6 by 20 seconds fast with full walk back.

I keep quality volume at 6 to 10 percent of weekly mileage for early base and 8 to 12 percent for peak base. I separate hard sessions by at least 48 hours per endurance scheduling data from Seiler on hard easy patterns (Seiler, 2010).

Rest And Recovery Days

Rest and recovery days lock in half marathon adaptations and reduce injury risk. I place 1 to 2 rest or cross training days each week and I protect sleep at 7 to 9 hours per night per ACSM guidance.

Plan full rest after long run or intervals, examples Sunday or Thursday.
Plan mobility for 10 to 15 minutes, examples hips, calves, feet.
Plan low impact cross training, examples cycling, swimming, elliptical for 30 to 45 minutes Zone 1 to 2.
Plan fueling within 60 minutes, examples 20 to 30 g protein and 1 to 1.2 g per kg carbs per hour for 3 to 4 hours after long efforts.

Sample weekly structure

Day	Session
Monday	Easy run plus strides
Tuesday	Tempo or intervals
Wednesday	Easy run or cross training
Thursday	Easy run plus drills
Friday	Rest or short easy run
Saturday	Long run
Sunday	Rest or mobility

Structuring Your 12-Week Plan

I map my half marathon build across 12 weeks that balance volume, intensity, and recovery. I keep one long run, two easy runs, one quality workout, and two strength blocks each week, based on established run training models (Daniels, 2014, https://www.humankinetics.com/products/daniels-running-formula-3rd-edition).

Sample Weekly Schedule

I set clear run types by day to anchor rhythm and reduce decision fatigue.

Day	Session	Duration or Miles	Intensity	Focus
Mon	Rest or Mobility	20–30 min	Easy	Reset joints, restore range
Tue	Quality Run	5–7 mi	Threshold or intervals	Tempo blocks, or 400–1600 m reps
Wed	Easy Run + Strength	3–5 mi, 20–30 min	Easy, moderate	Aerobic base, total body lifts
Thu	Easy Run	4–6 mi	Easy	Conversational pace
Fri	Strength or Rest	20–30 min	Moderate	Hips, calves, core
Sat	Long Run	7–12 mi	Easy to steady	Endurance, late miles steady
Sun	Easy Run or Cross-Train	30–45 min	Easy	Cycle, swim, or jog

Define paces, then select workouts, based on current fitness not goal pace (ACSM 2021, https://www.acsm.org/docs/default-source/publications/acsm’s-guidelines-for-exercise-testing-and-prescription-11th-ed.pdf).
Match intensity, then volume, to allow quality sessions to land without excess fatigue.
Pair runs, then lifts, to protect long run and quality run readiness.

Progression And Cutback Weeks

I load for 2–3 weeks, then cut back for 1 week to reduce injury risk and consolidate gains, a strategy supported by periodization research in endurance training (Pfitzinger, 2009, https://www.velopress.com/books/advanced-marathonning).

Week	Total Mileage Range	Long Run	Focus
1	15–22 mi	6–7 mi	Establish routine, set easy pace
2	17–25 mi	7–8 mi	Add volume, keep intensity controlled
3	19–28 mi	8–9 mi	Extend long run, add short tempo
4	16–22 mi	7–8 mi	Cut back, absorb load
5	20–30 mi	9–10 mi	Rebuild volume, steady finish
6	22–32 mi	10–11 mi	Extend tempo, add strides
7	24–34 mi	11–12 mi	Peak long run, maintain easy days
8	20–28 mi	9–10 mi	Cut back, sharpen mechanics
9	24–36 mi	10–11 mi	Quality focus, controlled intervals
10	26–38 mi	11–12 mi	Peak workload, dial nutrition
11	18–26 mi	8–10 mi	Taper start, reduce intensity
12	12–20 mi	6–8 mi	Taper finish, keep short strides

Raise weekly mileage by 5–10%, then hold or cut, to respect tissue tolerance (ACSM 2021).
Keep one hard session, then one long run, across taper weeks to maintain race readiness.
Track resting HR, then session RPE, to flag stress before it compounds.

Strength, Mobility, And Injury Prevention

I build durability with targeted strength, simple mobility, and consistent prehab. I keep the work brief, focused, and repeatable to support half marathon training.

Core And Glute Work

Core and glute work drives running economy and load tolerance in half marathon training. I hit these twice per week to improve stiffness, propulsion, and knee control [Blagrove et al 2018], [Lauersen et al 2014], [ACSM 2011].

Do plank variations, side plank, dead bug, bird dog for 2 to 3 sets of 30 to 45 seconds each
Do glute bridge, single leg bridge, hip thrust for 3 sets of 8 to 12 reps with 2 second up and 2 second down
Do step down, split squat, single leg RDL for 3 sets of 6 to 10 reps with 60 to 90 seconds rest
Do banded clam, monster walk, hip airplane for 2 sets of 10 to 15 reps as a finisher
Progress load or time every 2 to 3 weeks to keep stimulus specific

I center each session on unilateral patterns, then I pair trunk anti rotation with hip extension to match running demands [Blagrove et al 2018].

Item	Frequency	Sets	Reps or Time	Rest	Session Time	Evidence
Core and glute strength	2 days per week	3	6 to 12 or 30 to 45 seconds	60 to 90 seconds	20 to 30 minutes	ACSM 2011
Injury risk reduction with strength	n a	n a	n a	n a	n a	66 percent reduction Lauersen 2014
Running economy benefit	n a	n a	n a	n a	n a	Improved economy Blagrove 2018

Sources

ACSM Quantity and Quality of Exercise 2011 https://pubmed.ncbi.nlm.nih.gov/21694556/
Lauersen et al Br J Sports Med 2014 https://bjsm.bmj.com/content/48/11/871
Blagrove et al Sports Med 2018 https://link.springer.com/article/10.1007/s40279-018-0917-6

Mobility And Prehab Routines

Mobility and prehab routines keep tissues tolerating half marathon training. I stack five to ten minutes on easy run days and long run days to maintain range and capacity.

Do dynamic warm up with brisk walk for 3 minutes, leg swings for 10 each side, A skips for 2 by 20 meters
Do ankle dorsiflexion rock for 2 by 10 each side, calf raise for 3 by 12 with slow lower, tibialis raise for 2 by 15
Do hip 90 90 for 2 by 5 each side, couch stretch for 2 by 30 seconds, adductor rock back for 2 by 8
Do foot intrinsic short foot for 2 by 10, toe yoga for 2 by 10, single leg balance for 2 by 30 seconds
Do eccentric bias on calves and quads after workouts to build tendon capacity when legs feel good [ACSM 2011]

I skip static holds longer than 60 seconds before quality sessions, then I place longer holds after runs to avoid power loss [ACSM 2011].

Routine	Frequency	Sets	Reps or Time	Session Time	Evidence
Dynamic warm up	3 to 4 days per week	n a	5 to 7 drills	5 minutes	ACSM 2011
Ankle and calf prehab	2 to 3 days per week	2 to 3	10 to 15	5 minutes	ACSM 2011
Hip mobility set	2 to 3 days per week	2	5 to 8 or 30 seconds	5 minutes	ACSM 2011

I log any pinchy knee, stiff Achilles, or hot hip for 2 days in a row, then I replace jumps and heavy single leg work with isometrics until symptoms settle.

Fueling And Hydration Strategies

I match my fueling and hydration to my training load for the half marathon. I keep targets simple, test them in training, then lock them for race day.

Daily Nutrition For Training

I base my daily intake on body weight and session intensity. I hit carbs for energy, protein for repair, and fluids and sodium for hydration.

Aim for 4-6 g per kg carbs on moderate days, 6-8 g per kg on heavy days, 3-4 g per kg on rest days (Thomas 2016, IOC 2010).
Target 1.6-2.2 g per kg protein across 3-5 feedings, 0.25-0.4 g per kg per serving for meals and shakes (Morton 2018, ISSN 2017).
Choose fats for the remainder of energy, 20-35 percent of total calories, focus on unsaturated sources like olive oil and nuts (US DGA 2020).
Drink to comfort across the day, include sodium with meals, add electrolytes in heat exposure or heavy sweating sessions like tempo runs and long runs (Sawka 2007, Hew-Butler 2015).
Space carbs around key work, center higher fiber earlier in the day, switch to lower fiber the evening before long runs if gut issues arise.

I track sweat and replace losses on training days. I check nude body mass before and after runs, I aim for less than 2 percent loss across sessions.

Measure body mass change, record fluid intake, calculate sweat rate in liters per hour using mass change plus intake minus urine.
Replace 100-150 percent of fluid loss over the next 2-4 hours, pair 500-700 mg sodium per liter to aid retention, add carbs if another session occurs the same day (Sawka 2007).

Long-Run Fueling And Race-Day Plan

I practice race fueling on long runs. I test gels and drinks, I set timing by minutes, and I keep the plan identical on race day.

Start with 30-60 g carbs per hour for runs over 75 minutes, progress to 60-90 g per hour using glucose plus fructose products like gels and chews for peak absorption (Jeukendrup 2014, IOC 2010).
Begin fueling at 20 minutes, continue every 20-30 minutes, use small sips and bites to reduce gut load if intensity rises late.
Sip 0.4-0.8 liters per hour based on sweat rate and weather, adjust by feel and body mass checks, avoid weight gain during the run to limit hyponatremia risk (Hew-Butler 2015).
Add 300-600 mg sodium per hour in heat, use sports drink or electrolyte capsules, match taste and GI tolerance to the brand used in training.
Take 3 mg per kg caffeine 45-60 minutes pre run if tolerated, top up with 1-2 mg per kg across the race using gels with caffeine for late effort support (Spriet 2014).
Carry a low fiber low fat pre run meal 2-3 hours before the start, hit 1-2 g per kg carbs, pick simple foods like rice, toast, and banana to reduce gut load (Thomas 2016).

I lock in recovery after long runs to protect the next session. I pair carbs with protein and I rehydrate to baseline.

Consume 1.0-1.2 g per kg carbs per hour for 1-4 hours if the next quality session sits within 24 hours, pair 0.25-0.3 g per kg protein in the first hour (Burke 2017).
Rehydrate with 1.25-1.5 liters per kg body mass lost, include 500-700 mg sodium per liter, add potassium rich foods like potatoes and yogurt.

Numbers and timing

Item	Target	Context	Sources
Daily carbs	4-8 g per kg	Moderate to heavy training days	Thomas 2016, IOC 2010
Daily protein	1.6-2.2 g per kg	Muscle repair and adaptation	ISSN 2017, Morton 2018
Fat	20-35 percent kcal	Balance hormones and energy	US DGA 2020
Pre long run carbs	1-2 g per kg	2-3 h pre start	Thomas 2016
Caffeine	3 mg per kg	45-60 min pre	Spriet 2014
In run carbs	30-90 g per h	>75 min duration	Jeukendrup 2014, IOC 2010
In run fluid	0.4-0.8 L per h	By sweat rate and weather	Sawka 2007
In run sodium	300-600 mg per h	Heavy sweat or heat	Hew-Butler 2015
Post run carbs	1.0-1.2 g per kg per h	1-4 h if quick turnaround	Burke 2017
Post run protein	0.25-0.3 g per kg	First hour	Thomas 2016
Rehydration volume	1.25-1.5 L per kg lost	First 2-4 h post	Sawka 2007

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine. 2016.
International Olympic Committee Consensus Statement on Sports Nutrition. 2010 update.
International Society of Sports Nutrition Position Stand on protein and exercise. 2017.
Morton RW et al. Protein intake to maximize resistance training induced gains. 2018.
Jeukendrup AE. Carbohydrate intake during exercise and performance. 2014.
Sawka MN et al. ACSM Position Stand Exercise and Fluid Replacement. 2007.
Hew-Butler T et al. Statement on exercise associated hyponatremia. 2015.
Burke LM et al. Carbohydrates for training and competition. 2017.
Spriet LL. Caffeine and performance. 2014.

Pacing, Gear, And Mental Preparation

I lock in pacing, gear, and mental prep early to keep half marathon training simple. I match tools and tactics to the plan so every run supports race day.

Choosing The Right Shoes And Tech

I select shoes by comfort, fit, and task since comfort reduces injury risk per evidence. I favor secure heel lock, thumb width in toe box, and midfoot wrap for stability (ACSM 2014, Nigg et al. 2015).

Match shoe to run type, for example daily trainer for easy miles, plated racer for tempo and race
Rotate two models to vary load, for example neutral cushioned plus lightweight tempo
Replace shoes by wear signs first, for example midsole crease depth, outsole bald zones, upper blowouts

I keep basics for valid training data.

Use a GPS watch for pace and distance
Use a chest strap for steady heart rate tracking since wrist sensors drop accuracy during intervals
Use a foot pod for indoor runs or tunnels
Use simple alerts for easy pace, long run fueling, and cadence targets

Key shoe and tech ranges

Item	Target Range	Notes
Shoe lifespan	300–500 mi	Varies by surface and body mass (ACSM 2014)
Stack height	28–40 mm	More stack for long easy runs
Heel to toe drop	4–10 mm	Lower drop for midfoot strike comfort
Cadence easy	160–180 spm	Individualized by stride length
GPS error	1–3%	Greater error in trees or cities
HR accuracy chest vs wrist	±1–2 bpm vs ±5–10 bpm	Chest strap preferred for workouts (Gillinov et al. 2017)

Sources: ACSM Selecting Running Shoes 2014, Nigg et al. Sports Med 2015, Gillinov et al. MSSE 2017.

Pacing Strategies And Race Simulations

I base pace on current fitness, not goal pace. I set training paces from a recent 5K or 10K, then I verify in workouts before race day (Daniels 2013).

Calibrate with a 5K time trial in week 2 or 3
Convert to training paces via VDOT charts or an online calculator
Recheck with a 10K or parkrun in week 6 or 7

I anchor zones to effort and heart rate for half marathon training.

Zone	Pace Anchor	HR Anchor	Use
Easy	60–75% of recent 5K pace speed	60–70% HRmax	Aerobic volume
Steady	75–82% 5K speed	70–78% HRmax	Marathon effort
Tempo	83–88% 5K speed	80–88% HRmax	Lactate threshold
Half marathon	80–85% of 10K pace speed	85–90% HRmax	Race specific
Intervals	92–100% 3K–5K speed	90–95% HRmax	VO2max support

Sources: Daniels Running Formula 3e 2013, ACSM 2021 Position Stand.

I rehearse race execution with controlled simulations.

Run a long run with 2 x 3 mi at half marathon pace with 5 min easy between
Run a 10 mi progression from steady to half marathon pace over the final 3 mi
Run a race rehearsal at miles 3–10 with aid timing, gel timing, and surge control

I fix pacing on terrain and weather before race day. I hold even effort on hills and wind, if pace drifts by seconds.

Use course map splits and landmarks
Use gel at minutes 35, 55, 75 with 3–4 oz water
Use stride resets for 10–15 seconds after turns or climbs

Mindset And Confidence Building

I train my mind like a muscle with simple cues and routines. I use evidence based strategies to raise resilience and execution under stress (Brick et al. 2016, Gollwitzer 1999).

Script self talk for effort control, for example calm breath tall hips quick feet
Visualize three race segments, for example settle to mile 5, hold to mile 10, close to 13.1
Set if then plans for common issues, for example I sip at the next aid if my mouth feels dry
Build a pre run routine, for example dynamic warm up strides shoes double knot watch alerts
Practice attentional switching, for example associate with cadence on hills then dissociate on flats with crowd scan

I track confidence with objective reps.

Log completed key sessions with paces and RPE
Tag two wins per week, for example hit tempo splits, nailed fueling
Rate readiness 1–5 after sleep and soreness on waking

Sources: Brick et al. Int Rev Sport Exerc Psychol 2016, Gollwitzer Psychol Rev 1999, Connaughton et al. J Sports Sci 2010.

Tapering And Race Week Checklist

Taper structure for a half marathon

I lock in a short taper that preserves fitness and freshens legs. I cut volume and keep intensity. I keep one quality session and one shorter long run. Evidence supports a 2 to 3 week taper with 40 to 60 percent volume cuts and maintained intensity to boost performance by about 3 percent according to meta-analysis research by Bosquet et al 2007.

Phase	Weekly volume	Key intensity	Long run	Notes
Taper week 1	80 to 90 percent of peak miles	6 to 10 minutes at threshold, 6 to 8 strides	10 to 12 miles at easy pace	Add 1 to 2 miles of marathon pace late in the run
Taper week 2	60 to 75 percent of peak miles	2 x 8 minutes at threshold, 6 strides	8 to 10 miles at easy pace	Run by feel and keep form relaxed
Race week	40 to 55 percent of peak miles	5 x 1 minute at 5k effort, 6 strides	6 to 8 miles 6 to 7 days out	Keep daily 20 to 30 minute easy runs

Race week daily plan

I simplify the final 7 days to reduce load and protect readiness.

Run easy 30 to 50 minutes Monday, if legs feel stale.
Lift light 20 minutes Tuesday, if joints feel better with activation.
Hit 5 x 1 minute at 5k effort Wednesday, if breath stays controlled.
Jog easy 30 minutes Thursday, if sleep runs short.
Rest or walk 20 minutes Friday, if niggles pop up.
Shake out 20 minutes with 4 strides Saturday, if travel adds stiffness.
Race with an even start Sunday, if weather looks warm.

Race week fueling and hydration

I top up glycogen and dial fluids. I keep foods familiar. I test all items in training.

Topic	Number	Source
Daily carbs during taper	5 to 7 g per kg body mass	IOC consensus 2016
Carb load day before	7 to 10 g per kg body mass	IOC consensus 2016
Pre race meal	1 to 4 g carbs per kg, 1 to 4 hours pre	ACSM AND DC 2016
Caffeine dose	3 to 6 mg per kg, 45 to 60 minutes pre	ISSN 2021
Pre race fluids	3 to 5 ml per kg, 2 to 3 hours pre	ACSM 2007
Sodium during race	500 to 700 mg per liter of fluid	ACSM 2007
Carb during race	30 to 60 g per hour, start at 20 minutes	ACSM 2016

Load carbs with low fiber options like rice, pasta, white bread.
Space meals every 3 to 4 hours with 20 to 30 g protein per meal to support muscle repair per ACSM 2016.
Sip 150 to 250 ml every 15 to 20 minutes during the race, if gut comfort stays good.
Pair fluids with 500 to 700 mg sodium per liter, if sweat salt marks show up.
Use 2 to 3 gels per hour or 60 to 90 g per hour with mixed sources like glucose and fructose, if gut training feels solid per ACSM 2016.
Time caffeine 45 to 60 minutes before the gun, if past trials showed no jitters.

Sleep, stress, and recovery

I bias sleep and cut stress to bank freshness.

Target 7 to 9 hours nightly per CDC, if naps run hard to fit.
Hold a fixed wake time, if bedtime drifts.
Park screens 60 minutes pre bed, if mind races.
Walk 10 minutes after each easy run, if legs feel heavy.
Elevate legs 10 minutes in the evening, if ankles look puffy.

Gear and logistics

I finalize gear early and pack duplicates. I avoid last minute changes.

Race in the same shoes from race pace workouts like plated trainers or super shoes, if comfort ranked high.
Pack backups for socks, gels, hat, and watch charger, if travel plans shift.
Pin the bib the night before, if start time is early.
Set auto lap to off and use manual laps at mile markers, if GPS drift occurs.
Lay out throwaway layers for the corral, if temps read under 55 F.

Pacing and execution

I anchor the race plan to recent fitness not wishful pace.

Open the first 3 miles at current threshold pace plus 10 to 15 seconds per mile, if course trends downhill.
Lock into even splits through mile 10, if wind stays calm.
Surge short 10 to 15 seconds over hills and settle quickly, if terrain rolls.
Close with a controlled squeeze from mile 10 to 13.1, if form holds.

Health and safety notes

I keep risk low and consistency high.

Skip new supplements race week, if gut history reads sensitive.
Avoid NSAIDs like ibuprofen before the race per BMJ reports that link NSAIDs to renal and GI risk during endurance events.
Treat any new sharp pain with rest and evaluation, if pain alters gait.
Use sunscreen SPF 30 plus on exposed skin, if UV index rates moderate or high.

Bosquet L, Montpetit J, Arvisais D, Mujika I. Sports Med 2007
Thomas DT, Erdman KA, Burke LM. Med Sci Sports Exerc 2016
Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. Med Sci Sports Exerc 2007
Grgic J et al. J Int Soc Sports Nutr 2021
Centers for Disease Control and Prevention. Sleep and Health 2022

Conclusion

You’ve got everything you need to take the next step and I’m thrilled for you. Pick a race date and give yourself permission to learn as you go. Let curiosity lead the way and let progress be the goal.

Keep showing up even when the day is messy. Celebrate the small wins and the quiet mornings and the moments you surprise yourself. That’s where confidence grows.

If this guide helped you I’d love to hear your plan. Drop a note and tell me what you’re aiming for. Lace up and meet yourself out there. I’ll be cheering for you at the start line and I can’t wait to see you cross the finish.

Frequently Asked Questions

How long should a half marathon training plan be?

Most runners do well with a 12–16 week plan. This window allows you to build mileage gradually, add quality workouts, and include cutback weeks for recovery. It also gives time to fine-tune pacing, practice fueling, and taper before race day.

What does a solid weekly schedule look like?

Aim for one long run, two easy runs, one quality workout (tempo, intervals, or hills), and two short strength sessions. Keep one full rest day. This structure builds endurance, speed, and resilience without burning you out.

How should I increase my mileage safely?

Increase total weekly mileage by about 5–10% and insert a cutback week every 3–4 weeks. Keep the long run as your biggest single increase, and make easy days truly easy to respect tissue tolerance.

How do I set training paces?

Base paces on recent race results or a time trial, not your goal time. Use pace calculators or heart rate zones. Easy runs should feel conversational, while quality sessions target specific zones for tempo or intervals.

What are the key run types I need?

Easy runs for aerobic base and recovery
Long runs for endurance and fueling practice
Tempo runs for lactate threshold
Intervals or hills for speed and strength
Rotate them across the week and avoid stacking hard days.

How important is strength training?

Very. Two short sessions per week targeting core, glutes, and hips improve running economy and reduce injury risk. Focus on squats, lunges, deadlifts, bridges, and planks with controlled reps and form.

What should I eat daily while training?

Prioritize carbs and protein. Aim roughly for 4–7 g/kg/day carbs and 1.6–2.2 g/kg/day protein, with healthy fats to round out calories. Distribute protein across meals and add carbs around key sessions.

How do I fuel long runs and race day?

For runs over 75–90 minutes, take 30–60 g of carbs per hour (up to 90 g if well-practiced), plus fluids and sodium. Start fueling early, every 20–30 minutes. Test gels, chews, or drinks in training.

How much should I drink and what about electrolytes?

Estimate sweat loss by weighing before and after runs. Aim to replace most losses with 0.4–0.8 liters per hour, adjusting for heat. Include 300–800 mg sodium per liter, or more if you’re a salty sweater.

What is tapering and when should I do it?

Taper 2–3 weeks before race day. Cut volume by 40–60% while keeping a touch of intensity. Keep one hard session and one shorter long run each week. You should arrive fresh, not flat.

How do I prevent injuries during training?

Cap weekly growth, rotate two pairs of shoes, include mobility and prehab, and space hard sessions by at least 48 hours. Sleep 7–9 hours and watch for persistent niggles—adjust early, not late.

Which shoes and gear should I use?

Choose shoes that feel comfortable at mile one and mile ten. Rotate daily trainers and a lighter pair for workouts or race day. A GPS watch and heart rate strap help track pacing and effort accurately.

How should I pace my half marathon?

Use recent race data to set a realistic pace. Start controlled, settle into goal pace by mile 2–3, and aim for even or slight negative split. Practice this strategy in race-simulation long runs.

Can beginners follow this plan?

Yes. Start at lower mileage, keep most runs easy, and respect rest days. Focus on consistency, not perfection. If needed, add run-walk intervals and extend the plan to 16 weeks.

How do I stay motivated through training?

Set a clear goal, follow a simple weekly rhythm, and celebrate small wins. Use a training log, schedule runs, and practice positive self-talk and visualization. Consistency beats perfect days.