How to Train for a 1/2 Marathon

Training for a half marathon can feel overwhelming, especially if you juggle work, life, and limited time to run. Many runners struggle with knowing where to start, how much to run, or how to stay motivated when progress feels slow. 

Injuries, burnout, and inconsistent training plans often derail otherwise determined runners. If you’ve ever felt stuck between wanting to run 13.1 miles and not knowing how to make it happen, you’re not alone.

The key to successful half marathon training is following a clear, realistic plan that gradually builds mileage, incorporates recovery, and fits your lifestyle. With the right structure, most people can be race-ready in 10 to 12 weeks. 

Keep reading to find out how to train for a half marathon with less guesswork and more confidence.

Key Takeaways

• Training requires a structured plan that gradually builds endurance and includes rest

• Assessing your current fitness level helps guide your starting point and goals

• Speed work improves efficiency while long runs build mental and physical endurance

• Fueling, hydration, and recovery are just as important as mileage

• The right gear, such as JUNK Brands’ high-performance headbands, can improve comfort, reduce injury risk, and support your performance

What Is a Half Marathon?

A half marathon is a long-distance running event covering 13.1 miles or 21.1 kilometers. It's half the distance of a full marathon and a popular goal for both novice and experienced runners looking to challenge their endurance.

Half marathons are often seen as a stepping stone to running a full marathon. They allow you to experience the thrill of a major running event without the same level of time commitment and physical strain as a full 26.2-mile race. Although, if you’re up for a challenge, training for a full marathon is also an option. 

Many cities and towns host annual half marathons, attracting runners of all levels. These events often showcase local scenery and foster a strong sense of community among participants.

Training for and completing a half marathon is an impressive feat. 

It requires several months of dedicated training to build the stamina and strength needed to comfortably complete 13.1 miles. That said, why would you run or train for a half marathon in the first place?

Why Train for a Half Marathon?

Running a half marathon is a structured challenge that pushes you beyond your comfort zone. It requires discipline, consistency, and resilience. 

The physical effort is significant, but the mental reward of crossing the finish line is even greater.  Completing 13.1 miles gives you a real sense of accomplishment and proves that you're capable of more than you might have believed.

Here’s why you should train to run a half marathon. 

Physical and Mental Health Benefits

The health benefits of half marathon training are substantial and measurable. A well-structured plan can improve your cardiovascular health, endurance, and overall physical conditioning.

Cardiovascular Strength

Running consistently strengthens the heart, improves circulation, and helps regulate blood pressure. Over time, this lowers your risk of heart disease and improves your overall stamina.

Endurance and Energy Efficiency

Gradually increasing your weekly mileage teaches your body to use oxygen more efficiently. As a result, longer runs feel less taxing, and everyday activities become easier.

Weight Management

Training burns a significant number of calories, especially during long runs. You can burn up to 520 calories during a 30-minute run, making it a great way to keep your body toned. When paired with balanced nutrition, it can help you manage weight more effectively without extreme dieting.

Mental Health and Stress Relief

Running releases endorphins that improve mood and reduce anxiety. A regular running schedule can help manage stress and serve as a reliable mental reset after a long day. Studies suggest that long-distance running improves overall mood in men and women alike. 

Improved Sleep Quality

Consistent physical activity helps regulate your body’s natural sleep cycle. Many runners report falling asleep faster and waking up feeling more rested after just a few weeks of training.

Motivation and Personal Growth

Having a set goal, like a race date, gives your training structure and purpose. When you know exactly what you’re working toward, it becomes easier to stay motivated, especially on days when motivation is low. 

Checking off weekly runs and watching your progress build can provide momentum.

As your endurance improves and your times get faster, you'll begin to see the direct results of your efforts. This confidence often carries over into other areas of life, helping you make better decisions, set new goals, and trust your ability to follow through.

Community and Support

Training for a half marathon also opens the door to a broader running community. Whether you join a local group or connect through online forums and training apps, you’ll find support, accountability, and advice from people working toward similar goals.

Sharing race experiences, exchanging training tips, or simply knowing others are out there running on the same schedule adds another layer of motivation and often makes the process more enjoyable.

How to Train for a Half Marathon

Ready to tackle 13.1 miles? Training for a half marathon starts with assessing your current fitness level and then creating a structured plan that fits your goals and schedule. 

As you progress, focus on building endurance, incorporating speed workouts, and practicing proper pacing. Make recovery a priority, fuel your body with the right nutrition, and invest in quality gear to support your training.

Here’s how to train for a half marathon: 

1. Assess Your Current Fitness Level

Before beginning a half marathon training plan, take time to evaluate where you currently stand. Consider how long you’ve been running consistently and your average weekly mileage. 

If you’re new to running, it’s best to start by building a base, such as running three to four times per week for 20 to 30 minutes at a conversational pace. From there, you can gradually increase your distance.

Experienced runners should review recent race results, especially 5Ks or 10Ks, to help estimate a realistic finishing time. If you've completed a half marathon before, use your past performance to fine-tune pacing and goals.

Also take stock of any current injuries, lifestyle factors, or time constraints that might affect your training. Starting conservatively and adjusting as you build fitness is better than overreaching and risking burnout or injury.

Finally, reflect on your motivation. Are you aiming simply to finish, or do you want to meet a time goal? Knowing your purpose will help shape a training plan that fits your mindset and priorities.

2. Create a Training Plan

A structured training plan provides the direction and accountability you need to progress safely and consistently. Look for a 12 to 16-week plan that fits your current fitness level, whether you’re a beginner or an experienced runner.

Components of an Effective Plan

Most plans include three to five running days per week. Easy-paced runs build your aerobic foundation and help your body adapt to regular training. A weekly long run prepares you for race day's physical and mental demands, increasing in distance until you can comfortably run 10 to 12 miles.

Speed workouts, such as tempo runs or intervals, should be included once per week to improve efficiency and help you maintain your goal pace. Start with shorter sessions and gradually increase their intensity.

Incorporate one or two days of cross-training, including activities like swimming, cycling, or strength work for legs, to develop supporting muscles and reduce injury risk. 

Also, schedule at least one full weekly rest day to allow your body to recover. Stay consistent but flexible. Swap a hard workout for an easy run or rest day if you feel fatigued or sore. Training should challenge you, not break you.

3. Build Your Endurance

Endurance is the core of any half marathon plan. To build it safely, increase your total weekly mileage by no more than 10% per week.

The Role of Long Runs

Long runs are critical for preparing your body to handle 13.1 miles. Begin with a distance that feels manageable and add one to two miles every one to two weeks. Most runners peak with a final long run of 10 to 12 miles before tapering.

Run your long runs at a slower pace, typically one to two minutes per mile slower than your race pace. This teaches your body to burn fuel more efficiently and adapt to running longer distances.

Be patient and consistent. Building endurance takes time, but seeing your long run increase week after week is one of the most rewarding parts of training. 

4. Incorporate Speed Workouts

While endurance runs lay the foundation, speed workouts help you build strength, improve running economy, and run faster with less effort.

Types of Speed Workouts

Intervals, tempo runs, and hill repeats are all great forms of speed workouts that will help prepare you for that half marathon.

• Intervals involve short, fast bursts followed by recovery. Start with 400-meter repeats and gradually increase to longer intervals. This improves VO2 max and overall speed.

• Tempo runs are sustained efforts at a challenging pace. Begin with 10 to 15 minutes at tempo pace and work up to 20 to 30 minutes to build your lactate threshold.

• Hill repeats develop strength and running form. Run uphill for 30 seconds to two minutes, then jog or walk down to recover. Begin with four to six repeats and add more as your fitness improves.

These workouts should be demanding but manageable. Always include a warm-up and cool-down, and adjust based on how your body feels.

5. Practice Proper Pacing

Learning to pace correctly is one of the most overlooked skills in half marathon training, but it can make or break your race day.

Know Your Goal Pace

Start by identifying your target race pace based on current fitness or a recent race time. Practice running short intervals at that pace during your regular runs. Over time, increase the length of those intervals to help build familiarity and control.

Use Tools to Stay on Track

A GPS watch or smartphone app can help you track pace in real time. This is especially helpful early in training when it’s harder to judge effort by feel alone.

Apply Smart Race Strategies

Avoid starting too fast on race day. Stick to your target pace, even if it initially feels easy. Consider strategies like negative splits, which consist of running the second half slightly faster than the first for a strong finish.

The more comfortable you become with pacing during training, the more confident you’ll feel on race day when it counts.

6. Prioritize Recovery

Recovery plays a vital role in helping your body adapt to training and build strength. Without proper recovery, even the best training plan can lead to fatigue, burnout, or injury.

Schedule Rest and Active Recovery

Plan for one to two full rest days each week, especially after long runs or high-intensity workouts. Use these days for light activity such as walking or stretching to keep circulation moving and reduce stiffness.

Active recovery options like swimming, cycling, or gentle yoga are also helpful. These low-impact activities support muscle repair and help maintain fitness without adding stress to your joints.

Support Recovery With Stretching

Always stretch your major muscle groups after each run. Focus on the hamstrings, calves, quads, and hip flexors. Consistent post-run stretching improves flexibility and helps prevent muscle imbalances.

Listen to Your Body

If you feel unusually sore, fatigued, or mentally drained, it’s better to take an extra rest day than to push through discomfort. Recovery is when progress happens—respect it, and your body will respond with greater strength and resilience.

7. Fuel Your Body

Your nutrition and hydration habits directly influence how well you train, recover, and perform on race day. Supporting your body with the right fuel is essential to sustainable progress.

Build a Balanced Nutrition Strategy

Prioritize whole foods that support energy, recovery, and overall health. Include complex carbohydrates such as whole grains, fruits, and starchy vegetables for fuel. 

Add lean proteins like chicken, eggs, fish, or legumes to support muscle repair. Healthy fats from sources like avocado, olive oil, and nuts help regulate hormones and reduce inflammation.

Stay Consistently Hydrated

Drink water throughout the day, not just before or after runs. A general target is half your body weight in ounces daily, though this may increase with heat or higher mileage. For long runs over an hour, consider sipping a sports drink or electrolyte mix to replace sodium and maintain performance.

Fuel Before, During, and After Runs

Before runs, experiment with light snacks such as a banana, oatmeal, or energy bar to find what works for your stomach. For longer runs, aim to consume 30 to 60 grams of carbohydrates per hour through gels, sports drinks, or chews. 

Afterward, eat a combination of carbs and protein within 30 to 60 minutes to replenish glycogen stores and support muscle repair. To make this process easier, try meal planning healthy meals on the weekends that you can munch on between training sessions. 

Adjust Based on Feedback

Pay attention to your hunger, thirst, and energy levels. Keeping a simple food log during training can help you identify what foods and timing work best for your body.

8. Invest in the Right Gear

Choosing the proper gear can reduce injury risk, improve comfort, and make training more enjoyable. You don’t need every running gadget, but a few smart investments will support your progress.

Start With the Right Shoes

Running shoes are your most important piece of gear. Visit a specialty running store for a gait analysis and professional fitting. Choose shoes that match your arch type, stride, and typical mileage. Replace them every 300 to 500 miles to maintain proper support and cushioning.

Wear Comfortable, Technical Apparel

Moisture-wicking shirts, shorts, and socks keep you dry and prevent chafing. Avoid cotton, which traps sweat and can cause irritation. Look for lightweight fabrics that allow for freedom of movement, especially in warmer weather.

Consider Accessories That Support Training

There are many accessories that you can make use of to make your half marathon training go much smoother, such as the following:

• A GPS watch or running app can help you track pace, distance, and progress. 

• A foam roller aids recovery by loosening tight muscles after hard runs. 

• If you plan on longer training runs, consider carrying a handheld water bottle, hydration belt, or vest to stay hydrated without breaking your stride.

• A high-performance headband helps keep the sweat and hair out of your eyes while running. 

Invest in what you need to train comfortably and consistently. Focus on practicality and performance rather than novelty, and your gear will support you through every mile.

Take Your Training to the Next Level With JUNK Brands Headbands

As we touched on above, when you train for your half marathon, the right gear can make all the difference. 

JUNK Brands headbands not only keep sweat out of your eyes, but also add a fun, stylish element to your running wardrobe. Whether you need a headband for intense workouts or casual runs, we’ve got you covered. Here are some great headbands to consider for your half marathon training sessions. 

• Strength Training Headband: Keep your focus during your strength training and exercise sessions with the Strength Training Headband. Its moisture-wicking fabric ensures you stay dry and comfortable as you build power for those long race days.

• Mermaid-In-Training Headband: Dreaming of the sea and your next race? The Mermaid-In-Training Headband is perfect for adding a whimsical touch to your training routine while keeping sweat at bay.

• Legally Pink Headband: Add a pop of color and show off your flair with the Legally Pink Big Bang Lite Headband. Whether you're at the gym or running your long-distance training, this headband will keep you feeling fresh and stylish.

• Super Chill White Headband: Stay cool with the Super Chill White Headband. This lightweight option is designed for ultimate comfort, whether you're tackling a tough workout or running in hot conditions.

• Honor Big Bang Lite Headband: Show your strength and determination with the Honor Big Bang Lite Headband. It's the perfect blend of function and style for every runner.

• Not Today BBL Headband: For those tough training days, the Not Today BBL Headband helps keep you motivated and focused. It’s made to keep you cool, dry, and on top of your game, no matter what the day throws at you.

From long runs to strength workouts, JUNK Brands headbands are the perfect companion for your half-marathon journey. From super lightweight options like the Big Bang Lite to fleece-lined headbands to keep your ears warm on frigid days, JUNK has options for everyone. 

Browse our full collection today and find the headband that fits your style and performance needs!

Final Thoughts on Training for a Half Marathon

Training for a half marathon requires commitment, but it’s entirely achievable with the right plan and mindset. Start by honestly assessing your current fitness level, then follow a structured training plan that includes endurance runs, speed work, and proper recovery. 

Prioritize pacing and fueling strategies that work for your body, and invest in reliable gear to support your efforts. Most importantly, stay consistent, listen to your body, and keep your goal in sight. 

No matter if you’re chasing a personal record or aiming to cross the finish line for the first time, following these steps can help you train smarter and run stronger. With preparation and patience, 13.1 miles will be something you’re proud to accomplish.

Remember, sweat, heat, and long miles require gear that keeps you focused. Breathable, moisture-wicking headbands keep sweat out of your eyes, helping you stay comfortable on every run.

13.1 miles of determination starts with the right training! 🏃♂️💨 From building endurance to perfecting your pace, every step counts. Stay focused and sweat-free with a JUNK headband by your side. Show us your training journey with #JUNKAthlete and #JUNKHeadbands, and tag @JUNKBrands! 🏅🔥

Frequently Asked Questions

What Are the Benefits of Running a Half Marathon?

It builds endurance, improves heart health, boosts confidence, and connects you to a supportive running community.

How Long Should You Train for a Half Marathon?

Most people need 12 to 16 weeks of consistent training, depending on their fitness level and running experience.

Is It Okay to Walk During a Half Marathon?

Yes, many runners use planned walk breaks to manage fatigue and finish strong, especially during their first race.

Can I Train on a Treadmill for a Half Marathon?

Treadmill training can supplement outdoor runs, especially in bad weather, but aim for at least one outdoor long run per week.

What Should I Eat the Night Before Race Day?

Stick with familiar foods that are high in carbs and low in fat and fiber—options like pasta, rice, or potatoes with lean protein work well.