Dr. Clara Krause, PT, DPT, CSCS
Whether you’ve never run before and at your own surprise landed a race lottery, you’ve dabbled in running and want the next challenge, or are a Hyrox star and are looking for a new goal, preparing for your first half marathon does not have to be complicated. Many beginner runners assume they need to follow intense programs or train nearly every day, but in reality, successful training is built on consistency, gradual progression, and patience.
Rule 1: Running three to four days per week is sufficient.
Well-respected beginner plans, including widely used programs like Hal Higdon’s Novice 1 and Novice 2, emphasize manageable weekly frequency rather than high mileage. Rest days and recovery are not signs of weakness, they are essential parts of adapting to a new sport and reducing injury risk.
Typically, a simple weekly structure includes two shorter weekday runs and one longer run on the weekend, with the option for an additional easy run or cross-training session if your schedule allows. Your weekday runs should begin at shorter distances and increase gradually over time as your body adapts. As per the long run, a helpful guideline is to keep your long run at no more than about half of your total weekly mileage (example: long run is 8 miles; week day runs should add up to 8 or more miles). This allows your body to build endurance without overwhelming your tissues too quickly.
Rule 2: Build your long run up to 10 miles.
When paired with consistent weekly training, a long run reaching 10 miles is plenty to prove to your mind & body you can run 13.1. Runners who want additional confidence can gradually extend their long run to 11 or 12 miles, but this is not always necessary and can match better for your second half marathon (yep, guarantee you will sign up for your next soon after your first is over!)
Rule 3: Speedwork is NOT necessary.
Structured intervals, track sessions, or complex heart rate training are not necessary for a first half marathon. Instead, find your love for running! Most of your runs should take place at an easy, conversational pace. Running too hard too often is probably the most frequent contributor to injuries in new runners. Less is more!
With this, it is also important to set realistic expectations for how training will feel. Not every run will feel amazing, and that is completely normal. Many runners find that roughly one-third of their runs feel great, one-third feel average, and one-third feel more challenging than expected. Training is rarely linear, and fluctuations in energy and performance are a normal part of the process rather than a sign that something is going wrong.
Rule 4: Strength training, cross-training, and recovery days play an important role in building body adaptations.
Incorporating strength work one to two times per week, particularly lower body full body, can help improve running mechanics and reduce injury risk. Maintaining other forms of cross training, such as cycling, yoga, or strength classes, can also support overall conditioning and provide valuable variation in your training routine while your body adapts to consistency in running. With this, it’s important to note that sleeping, nutrition, and stress patterns are arguably more important than the running itself. You won’t build your capabilities during your runs, but during your recovery from these runs is what drives our body to improve on itself.
Rule 5: There is a fine line between soreness and injury.
Because running introduces new stresses to the body, some soreness is expected as you begin training. Mild muscle stiffness or temporary discomfort that improves over the period of your rest days is normal. However, sharp pain, worsening symptoms, or discomfort that changes your running mechanics should not be ignored. Persistent pain that increases with each run may signal a developing injury and should be evaluated by a qualified medical professional (bonus points if they are a running specific PT, like at Custom Performance!)