4 tips to help you finish half marathon in 3 months

Believe it or not, if you can run 5K in one go, you can start training for a half marathon. Running a half marathon may seem impossible now, but by adding just one mile (about 1.61km) each week, you can achieve it. With a positive mindset, smart pacing, and strategic rest, you can successfully complete a half marathon in 3 months. Here are 4 tips to help you cross the finish line happily:

Lay the groundwork

Before starting half marathon training, you need a solid foundation. You should run at least 3 times a week: on weekdays, aim for an average of 30 minutes per run, and on weekends, your long run should be at least 5K.

Aim for long runs

Every other week, increase your long run by 1.5 miles (about 2.4km) until you can run/walk 13-14 miles (about 20.9-22.5km). On the alternate weeks, keep your long run distance to no more than 5K. Your longest run should occur 2 weeks before the half marathon. Plan for about 15 weeks to prepare for that important day!

Take it easy

The most common mistake runners make is running too fast—then quickly burning out. If you have a lot of 5K race experience, your goal should be to run your long runs and race day at a pace 3-4 minutes slower per mile (about 1.61km). Otherwise, just ensure you can comfortably talk while running and include plenty of walking breaks. This pacing strategy will give you the endurance you need without exhausting you!

Maintain a balance

Keep your weekday runs to no more than 30 minutes. If your target race is on hilly terrain, include one hill run in your training. While you should adjust your pace based on how you feel, try to incorporate some speed training to improve your performance. Experiment with adjusting your run/walk ratio, gradually increasing the running segments over time. On non-running days, do some light cross-training like walking, swimming, or cycling, or simply rest.