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Your First Big Step
Your first half marathon is an exciting milestone! Whether you're targeting a 2h to 2h15 finish or simply aiming to cross the finish line, proper preparation will make all the difference. With the right plan and tools, like Trenara, you’ll be set up for success. This is our take on how to run a half marathon for beginners.
Set Realistic Goals for Your First Half Marathon
Your goals will guide your training and keep you motivated. Take a moment to ask yourself:
Why am I running this race? Is it to finish strong, achieve a specific time, or simply prove to yourself you can do it? Know that intrinsic motivation is the key to success. Don’t run it because your friends want you to.
What does success look like for me? To finish in 2h to 2h15, aim for an even pace of 5:41–6:24/km (9:09–10:18/mile). Don’t overshoot during the first miles, because you’ll hit the wall in the second half. Aim for a negative split, so run the second part faster than the first, instead of a negative experience, because you struggled to reach the finish line.
How fit am I to start the preparation? Don’t rush in to running long distance races. Certainly not if you like running and want to keep running. Respect yourself and the distance.
Practical Tip:
Set two goals:
A “primary” goal: simply finishing the race, which is already a big win! You can use our build-up plans for this.
A “secondary” goal: achieving a specific time. This is what you set-up in Trenara if you’re an experienced runner.
This approach gives you a win no matter what happens on race day.
Coach’s Insight:
Think long-term. Your first half marathon might just be the start of your distance running journey. Don’t push for perfection on that first experience, build for progress.
Follow a Training Plan That Works for You
Your training plan is your roadmap to race day success. It should be tailored to your current fitness level:
Beginners: Start with a build-up plan (e.g., 5K > 10K > 16K). This progressive structure allows your body to adapt without overwhelming it. Don’t set a half marathon plan directly, Trenara uses the above stepping stones to build stamina.
Experienced Runners: Already able to run 10k or more? Jump straight into a half marathon-specific plan – or an ultimate plan as we call it. Trenara’s adaptive plans dynamically adjust based on your progress and performance, ensuring you’re always on track for your goal.
Adaptive plans, what’s that? Whether you miss a session, run faster than expected, or need extra recovery time – we’ll adjust your future sessions.
Key Training Types:
Long Runs: Build endurance by gradually increasing distance weekly until you can run at for example 14-16K comfortably. Know that you don’t need to run longer during one run. Consistency in completing weekly long runs builds the cumulative endurance you'll rely on during the race.
Tempo & Interval Runs: Train at a challenging pace for 15-30 minutes to build speed and stamina.
Easy Runs: Recovery runs are your best friend - keep them slow to let your body adapt.
Rest Days: Allow your body to rebuild and strengthen itself after intense sessions.
Pro Tip:
Trenara’s Garmin Export lets you sync your sessions directly to your watch, so you don’t have to memorize them.
Avoid Overtraining
One common pitfall for first-timers is overtraining. To avoid injury or burnout:
Increase your mileage gradually – as said above: don’t jump to that half marathon too quickly!
Plan “cutback weeks” every 3-4 weeks to allow for recovery – incorporated in our plans, following a 3+1 principle.
Treat rest as part of your training, not a cheat day.
Avoid overtraining by… training more. Incorporating strength training, which is a Peak Pro feature in the app, will make your body more robust to the mechanical load that running imposes. Check out the in-app FAQ on how strength training will help you reach your running goals.
Coach’s Insight:
Think of training as building a house. Rest and easy days are like solid foundations - without them, the house collapses. If you can’t rest, you can’t progress.
Closing Note: The Journey Begins
Your first half marathon is an adventure you’ll remember forever. Equip yourself with the right tools, the best mindset, and Trenara by your side. Let’s make every step count!
With clear goals and a structured plan, you’re on your way to an incredible half marathon experience. But this is just the beginning! In Part 2, we’ll dive into nutrition, gear (including the benefits of carbon shoes), and mental strategies to make race day a success.
Not using Trenara yet? Take the guesswork out of your training. Download the app and unlock features like adaptive plans, Garmin Export, and strength training guidance to reach your goals.
[Click here for Part 2!]
FAQ section:
Q: Do I need to run the full half marathon distance in training?
A: No! While I often see such advice from influencers or ‘coaches’, you really shouldn’t run the full half marathon distance in preparing your (first) half marathon as an amateur. (Very) long runs, certainly for not-so experienced runners, take too much time to recover from and will negatively influence your training adaptations. If you run faster than 1:45 for example, you can absolutely run for a half marathon in preparation for a half marathon race. But don't take generic plans as a personal advice. Rely on Trenara.
Q: How many days a week should I train for a half marathon?
A: Well, I’d say at least 3 running days + 1 strength training day. The longer the race distance, the more you need to make your body ready for the mechanical load. Building stamina on just 2 running days won’t help you building that pyramid.
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