The half marathon is the sweet spot of distance running—long enough to demand real endurance training, short enough that speed matters significantly. At 13.1 miles, you're running at a pace noticeably faster than marathon effort, which means lactate threshold training becomes a cornerstone of preparation.
A typical half marathon plan spans 10–14 weeks. The base phase builds aerobic fitness through easy mileage and progressive long runs up to 10–12 miles. The build phase introduces tempo runs at half marathon pace, cruise intervals, and progressive runs. Peak weeks combine race-pace long runs with shorter, faster interval sessions. The taper is shorter than a marathon—usually 7–10 days.
The half marathon rewards runners who can sustain a comfortably hard effort. Training should include at least one weekly tempo or threshold session, a long run, and enough easy volume to support recovery. Cross-training with cycling or swimming can supplement mileage without the impact stress.
Pacing strategy is critical: going out 10–15 seconds per mile too fast in the first 5K often leads to a significant slowdown in the final 5K. Practice even pacing or slight negative splits in training.