The Half-Marathon: The Ultimate Race Distance

by Runner's World

For years now, the half-marathon has been the hottest race distance out there. Last year, 1.4 million people ran 13.1-mile races, according to Running USA. And it’s no wonder. For newer racers the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon.  For more experienced runners, training for a half bolsters stamina for shorter, faster races, plus it boosts endurance for a full 26.2-mile challenge down the road. And unlike a marathon, which can leave your tank drained for weeks afterward, you can bounce back from a hard half in as little as a week.

That’s why Runner’s World is bringing its online training and VIP racing program to the Chicago Half-Marathon on September 11, 2011. The program includes one year’s worth of coaching by the Runner’s World experts on training, nutrition, and injury-prevention, plus VIP treatment on race weekend. For more information on the Runner’s World Challenge in Chicago, click here.

And be sure to check out the half-marathon plans offered by Runner’s World, the leading authority on training and racing for more than 40 years. Each plan includes training tips, advice on fueling and injury-prevention, and can’t-fail race-day strategies to help you reach your goal.

Below, you’ll find all the guidance you need to take on 13.1—whether you want to do your first half or your fastest one.

• Build slowly. Long-distance races like the half-marathon or marathon require you to put in a lot of miles in training, which increases injury risk. That’s why half the battle, if not more, is getting to the starting line in one piece. To do this, increase your miles gradually by following the training schedules from Runner’s World. Once you pick the plan that’s right for you, it’s okay to do less than it calls for, but never do more.


• Simulate race conditions. The purpose of training is to practice, practice, practice for the conditions you’ll face on race day. If your race is on the roads, do most of your running on the roads, so your body and mind get used to how that feels. If your race starts at 8 a.m., plan several of your runs—especially long runs—for that time, so your body clock gets used to that. If the course has a long hill at mile eight, design a long training run that follows that pattern.


• Know the purpose of each workout—and follow it. Make the hard runs hard and the recovery runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs.


• Practice eating and drinking. For any of your workouts over 90 minutes, aim to consume roughly 100 calories every 45 minutes. Experiment with types of calories (sports drinks, gels, and chews) and frequency of intake during long runs. Find out which sports drink will be offered at the race, so you can find out whether it sits well in your gut, or whether you’ll need to bring your own.


• Practice race pace. The great news for you is half-marathon race pace equates roughly to tempo-run pace, and tempo runs are some of the best training you can do for building strength and the ability to run faster longer.


• Maximize your long run. The key component of any long-distance training plan is the long run, which builds endurance. Make two of every three long runs progressive (starting slowly and getting increasingly faster). This will increase your ability to hold a faster pace at the end of a race—a crucial skill when pushing for a PR. Progression runs also add more quality miles to the week without the stress of an interval or tempo session. Start your progressive long run at least two minutes per mile slower than goal half-marathon pace, and increase the pace every two to three miles. The final miles should be 30 to 45 seconds slower than goal pace.


• Refuel for a quick recovery. After hard workouts, like long runs or speed sessions, refuel fast to help restock glycogen stores and repair muscle tissue. Eat a 300- to 400-calorie snack with a 3-to-1 mix of carbs within 30 minutes to jump-start muscle recovery.


• Break it down on race day. A half-marathon is a long way—13.1 miles. Which can make it intimidating, especially in those first few miles. That’s why it’s best to break it down into three segments: the first five miles, the middle five miles, and the final three-plus miles. For the first five, think “easy does it.” Run as relaxed as you can, stay on your pace, maybe chat with those around you. For the next five miles, think “hold things steady now.” You’ll need to concentrate more to maintain your pace. For the final 3.1 miles, think “time to push.” Chances are you’ll be feeling tired and strained, and it’ll be more difficult to hold pace. Rise to the challenge, push the pace hard, and run with urgency and optimism all the way through to the finish.

Do the Chicago Half-Marathon with Runner’s World! Get one year’s worth of coaching from the RW Experts on training, nutrition, and injury-prevention, plus VIP treatment on race weekend. To read more, click here. To find out what others are saying about the RW Challenge, click here.