Half Marathon

How to complete Half Marathon

Covering 21.1km on foot is the classic proving ground between a casual runner and a distance runner, demanding the aerobic base to sustain effort for roughly two hours. It is long enough to humble you but trainable in a few months without wrecking your life.

1. Establish a base of running 15-20km per week comfortably before starting a dedicated 10-12 week plan.
2. Add one long run weekly, increasing it by 1-2km each week up to 18-19km, with a step-back week every third week.
3. Practice your race-day pace during midweek runs so it feels automatic.
4. Rehearse fueling and hydration on long runs, taking water and a gel around the 60-minute mark.
5. Taper for the final two weeks, cutting volume while keeping a little intensity.

Tips

• Pace the first 5km slower than feels right, most people blow up from going out too fast.
• Break in your shoes well before the race, never debut new gear on the day.
• Walk-run intervals are a legitimate finishing strategy, not a failure.

What counts as done

You cross 21.1km in a single run, whether an official race or a measured solo route, with a recorded time.