The half marathon is 21.1 km (13.1 miles). Preparation requires enough time on your feet to feel comfortable over the distance, plus a plan for pacing, hydration and—depending on duration—carbohydrate intake.
Structure a training week
A common structure includes easy runs, a gradually longer long run and an optional controlled tempo or goal-pace session. The right number of days depends on experience. If you are new to running, build a base before beginning a demanding half-marathon plan.
Long-run progression
Increase long-run duration gradually and include easier weeks when needed. You do not have to run the full race distance in training. Run/walk strategies are valid and can help manage effort, especially for first-time finishers.
Pacing strategy
Choose a target from recent performances and training, not aspiration alone. Use the split planner to see what an even pace looks like. Start controlled, avoid surges and adjust for hills, heat and crowding.
Fuelling and hydration
Practise your breakfast and any gels or drinks during long runs. Needs vary with pace, weather and tolerance. Follow product directions, drink to thirst and avoid trying unfamiliar supplements on race day.
Taper and race week
Reduce training volume before the race while keeping movement familiar. Prioritise sleep, prepare kit and travel, and check official start, baggage and course information.
After the event
Allow recovery before resuming demanding sessions. A short easy walk or gentle run may feel good, but rest if you are unusually fatigued or sore. Persistent pain is a reason to seek qualified advice.
Long runs and weekly mileage
Build the long run gradually from a distance you already tolerate. You do not need to cover the full race distance in training. A comfortable long run, regular easy running and occasional goal-effort work can build endurance without making every session exhausting.
Fuelling and hydration practice
For longer efforts, practise carrying and using the food and drink you intend to use. Individual carbohydrate and fluid needs vary, so build tolerance gradually and use event aid-station information when planning. Do not overdrink.
Race strategy
Start conservatively, keep early effort controlled and use planned checkpoints to reassess. Hilly courses, heat, wind and crowded starts can make pace targets misleading; effort is often the better guide.