Reviewing: How to Train for a Half Marathon, According to Top Running Coaches

This piece; How to Train for a Half Marathon, According to Top Running Coaches was published last week in the wellness section of GQ of all places! There, Dean Stattmann does a solid job describing the unique requirements of half-marathon training for first-timers. My take follows a summary of the article below.

Here's a summary of the article:

The half marathon is growing in popularity, with many runners tackling the 13.1-mile distance as their first structured race requiring strategic planning. Unlike shorter races, it demands careful consideration of pace, nutrition, and a structured training plan. Running coaches emphasize the importance of incorporating interval-based workouts, such as VO2 max and threshold runs, to build endurance and efficiency. Training plans typically span at least 12 weeks, gradually increasing weekly mileage, with long runs being the cornerstone of preparation. Strength training, easy runs, and specific workouts tailored to race conditions, like hill repeats, are also essential components of an effective plan.

Race-day strategy is crucial for success, including pacing and in-race nutrition. Experts advise runners to start conservatively, maintain a steady pace, and push only in the later stages of the race. Since a half marathon places greater energy demands on the body than shorter races, proper fueling with energy gels or carbs is recommended to maintain performance. Training the gut for race-day nutrition during long runs is just as important as physical preparation. While generic training plans are widely available, working with a running coach can provide personalized guidance, ensuring runners train at the right intensity, avoid overexertion, and make necessary adjustments due to injury or illness.

Here's my take on the advice in the article and what else first-time half marathoners might consider...

Training for a half marathon while balancing a busy professional life requires careful planning. Before committing to a training plan, it's important to realistically assess your weekly schedule and determine when you can fit in runs without compromising work or personal obligations. Prioritizing key workouts, such as long runs and one structured session per week, can help maximize results while maintaining balance. Consistency matters more than excessive mileage, so setting a sustainable routine will lead to better outcomes on race day.

Before beginning training, it's crucial to define your goal—are you training just to finish or aiming for a specific time? These objectives will shape your approach. If you're simply looking to complete the race, focusing on steady mileage and long runs will suffice. However, if your goal is to hit a time target, structured workouts and pace-specific training will be key! For beginners running three to four times a week, it's best to limit harder "running workouts" to once weekly to avoid too much high-intensity training, which is not the primary concern of a half marathoner.

When training with limited mileage, the taper period should be no longer than two weeks in my mind. Unlike higher-volume runners who accumulate significant fatigue, those running only three to four times per week don’t require extended recovery. Tapering too soon can lead to unnecessary fitness loss. Instead, gradually reducing mileage in the final two weeks while maintaining intensity and consistency will leave you feeling fresh without sacrificing endurance.

Lastly, don't overlook race-day logistics, such as hydration. Many first-time runners struggle with grabbing water at aid stations. Practicing how to pick up and drink from a cup while running can help ensure you stay properly hydrated without breaking your rhythm. Small details like this can make a big difference in race execution, so incorporating them into training will set you up for a smoother race experience.

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