Whether you're aiming to smash a PB or simply cross the finish line with a smile, having the right half-marathon training plan can make all the difference, especially when you’re running for a cause that matters.
With more and more runners lacing up to make their miles mean more, half marathons have never been so popular. That’s why we’ve teamed up with our official training partner, Runna, to bring you their ultimate training plan for half-marathon success.
Whether you're brand new to the 13.1-mile distance or returning for another go, this guide is designed to help you build endurance, avoid injury, and stay motivated every step of the way. Backed by expert coaches and trusted by thousands of runners, it’s the smart, structured approach you need to train with confidence and fundraise with impact.
Ultimately, to run faster, you need to start practicing running at faster speeds. To do this, you need to do two particular types of training sessions: Tempo and Interval sessions. An Interval session is typically where you run faster than you can continuously run for, with true rest periods (walking!) in between. This forces your body to adapt to running at these faster speeds, and as a result, the pace you can run continuously for will increase proportionally. As well as running faster for short periods of time, you should aim to build up your tolerance for running at faster speeds for longer (speed endurance), and this is where Tempo sessions come in. Here you'll run at slightly faster speeds, but for longer, and keep jogging between sections.
With a goal like a half-marathon, it's crucial to build up your endurance with long runs alongside all of the faster training that you'll be doing, too. You'll need to familiarise your body with running for longer periods, gradually working up to around 75%-80% of that half-marathon distance, with a combination of different session structures. As well as being able to get around the course, we also want you to be able to do so looking strong! To achieve this, within your long runs it's also important to include some faster efforts, too.
These long runs are also going to translate improvements back to your shorter, faster efforts, too - by building up your body's endurance to run longer at slower speeds, it'll help build your overall fitness (aerobic base). That means that you'll be able to complete a few more reps of your future speed sessions, or endure a slightly faster pace for longer on your 5k runs - all in all, making you a better runner!
Easy runs are often the most neglected part of runners' training regimes. Running slowly when you're aiming to run faster feels counterintuitive; however, it's for a good reason. Running fast is very fatiguing on your body, with heightened injury risk and longer recovery times. There is no set pace for easy runs, but the slower the better! By spending most of your runs running slower and easier, it means you can still build your leg strength and endurance, but also feel fresher for your quality speed sessions. Like they say, it's quality over quantity. A popular rule to bear in mind is the 80/20 rule; you should be looking to spend 80% of your time doing easy running and only 20% of your time training at or above threshold pace.
Incorporating cross-training within your running plans will not only help you to optimise your training, but can also reduce your injury risk. For runners, cross-training options can include cycling, elliptical, rowing, or swimming, but we would advise you to do what you enjoy the most. It will add variety to your routine when you are running fit and healthy, but it will also make it a lot easier to adapt if you are injured. Set yourself goals and challenges whilst you can’t run – you will enjoy it a lot more!
Read more about the importance of cross-training for runners
Your weekly mileage is another important area to consider while training for your half marathon. First of all, you should start with a mileage that you know your body can tolerate; do not jump in all guns blazing! Start with a volume that works for YOU; this is key to reducing your risk of injury. Also, look to avoid jumping up significantly in the number of runs per week than you are used to.
As you build up your mileage over time, you should look to never exceed a weekly increase of more than 10% (e.g., if you can comfortably run 40km per week, next week run no more than 44km). Additionally, while you should look to increase your mileage over time, you should also add in deload weeks. A deload week is where you'll drop your weekly mileage every 3-5 weeks to allow your body to recover from and adapt to all of your recent training. This will reduce your injury risk and help you to feel both physically and mentally fresher in your training moving forward.
Read more about the importance of a deload week
To help your body adapt to the hard training and also recover properly to avoid injuries, there are some essentials that you should be doing on the recovery side of things, too. Firstly, sleep; aim for a consistent 8 hours of sleep every night. Secondly, whether it's Pilates, Yoga, or simply stretching, you should look to do at least some mobility work each week.
Other ways to optimise your recovery include sports massages or even using at-home massage tools such as massage guns or a foam roller. Listen to your body throughout your training and be prepared to be flexible. Take an extra day of rest or move the sessions around within a week if you find that you need a little extra recovery.
Read Runna’s top tips to maximise your recovery between runs
To get faster and stronger at your half-marathon, you'll need to bank your training sessions but also make sure you're fuelling your recovery and making health-conscious nutrition choices too! To help optimise your recovery, look to keep your protein high, take on plenty of carbs before your tougher sessions, and if you're looking to really push the pace or distance, don't be afraid to experiment with caffeine too.
Learn more about how to fuel your body for running
Your shoes are going to be a huge part of your training, and investing in a good pair will help protect your body from the impact with the ground. We recommend going to a shoe shop that specialises in running shoes and has a treadmill in-store so that you can test a few different pairs. If you're looking to shave a few seconds off your 5k time, you could even look to invest in a light, carbon-assisted pair of shoes!
Perhaps one of the hardest parts of training is being consistent and holding yourself accountable. Try to start off by developing a routine around your running and get used to getting out that door three, four, or more times per week. You can even look to put your running sessions in your calendar/diary to help integrate them into your day-to-day. We'd also suggest tracking your progress as you go and using this as a tool to look back on how far you've come and motivate yourself to lace up for those harder sessions.
Look to make your training social, from telling your close friends your goals, to joining a community of runners either online or in your local area, to organising to run with people that you know. Additionally, what better way to hold yourself accountable than signing up to an event, knowing you have a deadline when you can put all of your hard work into practice?
Read Runna’s top tips for staying accountable
Finally, maybe the best thing you can do to level up your running is follow a plan! A good plan will take care of everything that we've mentioned in this article, from setting out all of the sessions for you, automatically adjusting your mileage, incorporating deloads, to balancing the right types of running for your ability. Having a plan will also help hugely with accountability and mean that you can focus purely on your running game!
Read more about the benefits of following a running plan
A well-structured half-marathon training plan is the foundation of any successful race journey, and with this guide in your corner, you’ve got everything you need to train smarter, feel stronger, and go the distance for charity.
Now it’s time to take the next step. Head to our events page to find your next challenge and make the miles mean more by running with realbuzz. Every runner who signs up with us gets access to expert support, guaranteed charity race entries, and two weeks free of Runna’s premium training app, including personalised training plans for half-marathon success and beyond.