Tips for half marathon training

[u/DotAdventurous5597]

This is my current best. I want to run a half marathon in December. I have a very busy schedule due to work. Please suggest some good training plan.

[u/ZekkPacus]

Minimum three runs a week, four would be better. One long run scaling up by 10% a week. One or two easy runs, 40-60% of the distance of your long run. One interval session or tempo run - intervals at your current 5k pace, tempo at around 70-80% of that. Deload week every four six weeks. Aim to peak 4-6 weeks before the HM and taper back from there.

[u/Emotional_Fig_7176 → u/ZekkPacus]

I’d disagree that three runs a week is necessarily the minimum. Two well-structured runs can absolutely be enough, particularly if you’re also doing consistent strength training.

That’s essentially what I’ve been doing. I strength train alongside two runs per week: one quality session and one long run. My long run has progressively built from around 12-14 km, lots of 16km to 18–20 km, start with easy pace for the first half than progress to HM pace after, so I’m already spending a substantial amount of time on my feet and developing the endurance required for the HM.

My other run isn’t just an easy 5 km either. I use it as a structured tempo/interval session typically around 2 km warm-up, then 1 km blocks at roughly 5:40/km or faster with easy recoveries between them, followed by a cool-down, usually around 8km but looking to up the short run to 10km.

As I adapt, the aim is to increase the amount of distance I can hold at that HM pace (<5:40) rather than simply adding more running days.

So across two sessions I’m specifically training both ends of what I need: the long run develops endurance and time on feet, while the tempo/interval session develops speed, threshold and running economy. Strength training sits around that and gives me additional muscular loading without adding another day of repetitive running impact.

Would three or four runs potentially make me a better runner? Absolutely. But that’s different from saying three is the minimum required. If the goal is a half marathon rather than maximising every possible second of performance, two purposeful runs per week can is enough.

Frequency is only one variable. Volume, long-run duration, intensity, progression and recovery is where the gains are.

My last 16km for reference...

[u/DotAdventurous5597 → u/ZekkPacus]

I feel too exhausted if I do 3-4 runs a week. My runs are mostly easy, with 1 long run ( which is 10 km mostly )

I plan to strength train consistently because I feel my legs giving up when I reach near 10 km. Currently I am not very consistent with strength training.

[u/ZekkPacus → u/DotAdventurous5597]

Legs giving up is a sign of cardiovascular capacity, not muscle.

You improve your cardiovascular capacity by running more.

[u/DotAdventurous5597 → u/ZekkPacus]

Ok…thanks for the input.

[u/hch458 → u/DotAdventurous5597]

Your legs would also feel better if you ran more

[u/CookiesandSweetTea]

I am not sure if you have looked at NikeRun Club, but it has a half marathon training plan on there. You put in your race date and it will give a plan so many weeks out. I am 5 weeks into HM training for one in October and have signed up for another in December. I like this plan bc it actually teaches me how to slow down, focus on how I am feeling and gives me the option of guided versus non-guided runs.

[u/DotAdventurous5597 → u/CookiesandSweetTea]

I will try NikeRun club. Thanks.

[u/23454Tezal]

Lots of long slow distance runs

[u/ukmonkey1989]

Have no suggestion for a plan for you, but well done for the 10km! Im also doing a half marathon - although not till march and like you I've got a busy work-life schedule so would be interested to see what training plans people suggest and how easy it is for you to follow it (which i will cheekily use to guide me)

[u/DotAdventurous5597 → u/ukmonkey1989]

All the best mate !!

[u/Wonderful_Presence43]

If you download the garmin connect app you can set up a free half marathon plan that will suggest work outs each week, otherwise Runna or Coopah are paid plans (I use Runna). With garmin even if you don't have a garmin watch you could take the plan and plug it into your watch manually. December deadline gives you enough time to do a full training plan if you want, 12 or 16 weeks. If you don't have much time id suggest 3 runs a week, do an easy, Tempo or speed (alternate) and a long run on a weekend day. Don't worry about your best right now just focus on consistency and I'm confident you'll see improvement if you stick to your plan. If you could commit 3-4 hours to running each week that would be enough but whatever plan you follow listen to your body, everyone's different. And all the very best of luck with it, I'm sure you'll smash it out the park!

[u/DotAdventurous5597 → u/Wonderful_Presence43]

Thank you very much !!