So, you want to run a half marathon?

Finishing a half marathon is one of life’s great achievements. It takes grit, determination, perseverance, and training, training, training! If you want to run your first but aren’t sure where to start, we can help. Discover handy tips, such as a specific running schedule for a half marathon. Time to lace up and get reading.

How long does it take to train for a half marathon?

A typical half marathon training program runs for 12 weeks, even for beginners, provided you have a moderate level of fitness.

Having a hard time fitting exercise within your daily routine? You may want to give yourself longer to train and build up your fitness. Check out our guide on how to to make time for fitness and guilt-free workouts.

How long does it take to run a half marathon?

For most beginners, the average time it takes to run a half marathon (21.1km) is about two and half hours.

If this seems a bit too much right now, don’t worry. Our beginner’s guide to running can give you the know-how. But if you’re still keen, check out our beginner running schedule below.

12-week running schedule for half marathons

Week 1-4: build your endurance

Start small and work your way up to 21.1km

• Aim to run 3-4km 2x per week.
• Once you're feeling comfortable, aim for a bigger run 1x per week. In the first week, this bigger run should be about 7km in length.
• Increase this distance by 1km each week.

Pair these runs with stretching, active warm-ups and cool downs. Make sure you rest every second day to let your body recover. If you’re still keen to exercise on your rest days, incorporate a bit of gentle cross-training.

Week 5-8: introduce speed work

Once you’ve laid the foundation for your running schedule for a half marathon, add different methods of running and exercises to boost your strength and stamina.

• Include 1x tempo run per week, where you run at a comfortable pace for 20-30 minutes after a warm-up.
• Then add 1x interval training session, such as 400-metre repeats at a fast pace, and rest for approximately 90-seconds in between each sprint.
• Continue to increase your distance by about 2km each week, aiming for a peak run of 13-16km by the end of week 8.

Week 9-12: train hard, then taper off

By week 9 you should be able to run 17-21km. If you’ve achieved this, take a bow! That’s an amazing accomplishment. You should now be mentally and physically prepared for race day.

Gradually reduce your distance over the final two weeks, tapering down to about half of your peak weekly kms in week 11. Focus on only short runs of 5-6 km in the final week.

This will give your body time to recover and recharge, which helps you avoid fatigue and injuries. By cutting back on how much you run, you’ll stay fit while letting your muscles heal and your energy stores refill, so you can perform your best on race day.

Prioritise a balanced diet of fruits, veggies, grains, nuts and protein, drink plenty of fluids during this time, and increase carbohydrate intake. This way you’re well-hydrated and fuelled for race day.

Other training tips

Diet and hydration

They say you are what you eat – and drink! Alongside sticking to your running schedule for half marathon training, proper fuel is key for success. Remember to:

• Eat a balanced diet rich in complex carbohydrates and lean proteins. Check out our five high-protein breakfast recipes for some meal prep inspiration.
• Stay hydrated throughout training – drink at least 2 litres of water a day. On race day, have 200ml of water or an electrolyte drink 10-15 minutes before the start.

Gear and equipment

You wouldn’t put cheap tyres on a Ferrari, so why train in sub-par kicks? Make sure you equip yourself with a well-fitted pair of running shoes.

Invest in moisture-wicking clothing for performance and comfort, both during training and on race day. Finally, a GPS watch or smartphone can help track your progress.

Best half marathons in Australia

Not sure which race is right for you? Here are five of the best half marathons in Australia:

• Perth Running Festival (Perth, WA)
• Melbourne Marathon Festival (Melbourne, VIC)
• HOKA Runaway Sydney Half Marathon (Sydney, NSW)
• Run Shellharbour (Shellharbour, NSW)
• Warrnambool Running Festival (Warrnambool, VIC)

Tips for race day success

It’s time. The moment is finally here. Here are five things to seize everything you ever wanted during the half marathon:

1. Stick to your training plan and trust your preparation.
2. Don't start too fast; remember to pace yourself.
3. Stay hydrated and fuel properly during the race.
4. Wear comfortable, broken-in shoes and familiar clothing.
5. Savour the moment and celebrate your achievement.

Remember, every runner's journey is unique, so adapt the plan as needed to fit your individual needs and goals. With commitment and perseverance, you'll be crossing that finish line before you know it! If you need help at any point along your journey, Virgin Active’s Personal Trainers are here to help.