FIVE HALF MARATHON TRAINING RUN TIPS TO CRUSH YOUR GOAL
Build endurance, stay injury-free, and run your best half marathon!
Here are our five top tips to support your next half marathon training.
1. Build a Strong Base
✔ 3–4 runs per week: Gradually increase mileage over time.
✔ Easy pace = key: 80% of runs should be slow enough to hold a conversation.
✔ Increase mileage safely: Follow the 10% rule—don’t increase by more than 10% per week.
✔ Cross-training helps: Cycling, swimming, and strength training improve endurance while reducing injury risk.
Did You Know? Runners who train within their aerobic zone (easy pace) build more
efficient fat-burning metabolism, meaning better endurance and energy levels on race day!
2. Long Runs Are Key
✔ Gradually increase your long run distance aim for at least 10–12 miles before race day.
✔ Run 60–90 seconds per mile slower than goal pace to build endurance.
✔ Fuelling strategy:
• Consume at least 60g of carbs per hour(gels, chews, sports drinks or homemade
snacks aka real food). Train your gut to get used to this in training. If you would like any nutrition advice please get in touch.
• Hydrate every 20 minutes, even in cool weather.
✔ Train like you race: Use the same shoes, nutrition, and hydration in training that you’ll use on race day.
3. Mix in Speed & Strength
✔ 1 speed session per week improves eNiciency and stamina. Try:
• Intervals: 6 x 800m at race pace with 90s recovery.
• Tempo Runs: 20–40 min at a “comfortably hard” pace.
• Hill Sprints: 8 x 30s uphill to build power.
✔ Strength training (2x per week): Focus on:
• Glutes & Core: Squats, lunges, planks, deadlifts.
• Mobility & Balance: Yoga, foam rolling, single-leg drills.
Did You Know? Adding strength training reduces running-related injuries by up to 50%
and improves running economy by making you stronger and more efficient.
4. Fuel & Hydrate Smart
✔ Daily Nutrition for Runners:
• 50–60% Carbs (whole grains, fruits, veggies) for energy.
• 20–30% Fats (avocados, nuts, olive oil) for recovery.
• 15–20% Protein (lean meats, tofu, beans) for muscle repair.
✔ Hydration goals: Drink 1⁄2 your body weight in ounces daily (e.g., 140 lbs = 70 oz water).
✔ Electrolytes Matter: Sodium, potassium, and magnesium prevent cramps and fatigue.
Did You Know? Even 2% dehydration can decrease performance and cause early fatigue. Start every run well-hydrated!
5. Listen to Your Body & Recover Well
✔ Take 1–2 rest days per week to allow muscles to rebuild.
✔ Sleep = performance: Aim for 7–9 hours per night for optimal recovery.
✔ Taper for success: Reduce training mileage 2–3 weeks before race day to arrive fresh and strong.
✔ Injury prevention: If you experience persistent pain, adjust your training—don’t push through it.
Did You Know? Sleep deprivation affects reaction time, endurance, and injury risk. One bad night won’t ruin training, but consistent lack of sleep will slow recovery and weaken performance.
If you have any questions about any of these half marathon training tips, or perhaps you would like to discuss your half marathon training with us – please book a free call HERE
Lets get you a PB!!