Fitness Strategies for Runners Preparing for a Half Marathon

A half marathon rewards steady work. It’s long enough to punish sloppy training, but short enough that most runners can prepare well with a clear plan and a bit of patience. If you want to feel strong at mile 10 instead of just hanging on, you need more than “run more.” You need a smart mix of easy miles, targeted workouts, strength work, and recovery.

This guide breaks down practical fitness strategies for runners preparing for a half marathon. Use it to build a simple plan you can follow, even if you’re busy.

Start with a clear goal and an honest baseline

Before you add workouts, get clear on what you want from race day. Are you trying to finish comfortably, set a personal best, or run your first half marathon without walking? Your goal shapes your weekly load and how hard you push the tough sessions.

Pick a goal that matches your recent running

• If you can run 5-6 miles easily now, you can build toward finishing strong.
• If you run 15-25 miles per week, you can aim for a time goal with structured workouts.
• If you’re starting from near zero, you’ll do best with a run-walk plan and a longer runway (often 12-16 weeks).

Use a simple check-in run

Try a 20-30 minute run at a steady “could talk in short sentences” effort. Note your pace, how your breathing feels, and how sore you get the next day. That’s your baseline. Don’t race it. You’re collecting clues.

If you want a rough pace range for training, tools like the Runner’s World training pace calculator can help you set sensible targets based on a recent race or time trial.

Build your weekly structure: easy, long, and quality

Most runners improve fastest when they stop turning every run into a test. Easy running builds your engine. Quality sessions build speed and stamina. The long run builds durability. Put them together and you get fitness that shows up late in the race.

A simple week that works for many runners

• 2-4 easy runs (most of your mileage)
• 1 quality workout (tempo or intervals)
• 1 long run
• 1-2 strength sessions (short and consistent)
• At least 1 rest day or low-impact cross-training day

If you run three days a week, keep it even simpler: one easy run, one quality session, one long run. Add strength on two non-running days.

Master easy running (it’s the real base builder)

Easy runs feel almost too easy. That’s the point. They build aerobic capacity, train your body to use oxygen well, and let you handle more volume without breaking down.

How easy is “easy”?

Use the talk test: you should be able to speak in full sentences. If you track heart rate, many runners stay in a lower aerobic zone for easy days. The CDC guide to measuring heart rate explains how to estimate your max heart rate and check effort. Treat it as a guardrail, not a law.

• If you can’t talk, slow down.
• If hills spike your effort, shorten your stride and keep your breathing calm.
• If you feel beat up, keep the run short and easy or swap in a walk.

Use tempo runs to build half marathon stamina

When runners fade in the last 5K of a half marathon, it often comes down to stamina at a steady, “comfortably hard” pace. Tempo work targets that.

Two tempo formats that fit most plans

• Continuous tempo: 15-30 minutes at a steady hard effort you can hold without surging.
• Cruise intervals: 3-6 repeats of 5 minutes hard with 1-2 minutes easy jog between.

Keep tempo days controlled. You should finish feeling like you could do a bit more, not like you emptied the tank.

If you like effort zones, Polar’s overview of running training zones gives a clear breakdown without getting too technical.

Add intervals for speed and running economy

Intervals help you run faster with less effort. They also teach you how to handle discomfort without tensing up. For half marathon prep, you don’t need endless track work. One session every 7-10 days is plenty for most runners.

Beginner-friendly interval sessions

• 8-12 x 1 minute hard, 1 minute easy
• 6-8 x 400 meters at a strong pace, 200 meters easy jog
• 4-6 x 3 minutes hard, 2 minutes easy

“Hard” means your form stays smooth, but talking feels tough. If you sprint, you miss the point and raise injury risk.

Make the long run your weekly anchor

The long run teaches your body to handle time on your feet. It also builds confidence, which matters more than most runners admit.

How long should your long run be?

Many runners peak with a long run of 10-12 miles before a half marathon. Some do 13-14 miles, but that’s not required and can leave you too tired to train well the next week. The right choice depends on your weekly mileage, injury history, and how fast you recover.

• Keep most long runs easy.
• Every 2-3 weeks, add a small “fast finish” segment if you feel good (example: last 2 miles at planned half marathon effort).
• Practice fueling on long runs once you pass 75-90 minutes.

Strength training: the missing link for many runners

Strength work helps you hold form late in the race. It can also cut injury risk when you do it right and keep it simple. You don’t need fancy gear.

The American College of Sports Medicine guidance on strength training supports regular resistance training for broad health and performance. For runners, the best strength plan is the one you’ll do week after week.

A runner-focused strength plan (2 days per week)

• Squat pattern: goblet squat or bodyweight squat
• Hinge pattern: Romanian deadlift with dumbbells or hip hinge with bands
• Single-leg strength: step-ups, split squats, or lunges
• Calves: standing calf raises and bent-knee calf raises
• Core and trunk: dead bugs, side planks, bird dogs

Keep it tight: 30-40 minutes. Use good form. Leave 1-2 reps in the tank on most sets. If you lift heavy, don’t place that session right before speed work.

Don’t skip foot and ankle work

Your feet take thousands of contacts per run. A few minutes, three times per week, can pay off.

• Toe yoga (lift big toe, then the other toes)
• Short foot exercise (make the arch “active” without curling toes)
• Single-leg balance for 30-60 seconds per side

Mobility and warm-ups that actually help

Static stretching before a run often feels good, but it doesn’t prepare you to run fast. A short warm-up raises your body temp and cues better movement.

A 7-minute warm-up you can repeat

1. 2 minutes easy jog or brisk walk
2. 10 leg swings front-to-back per side
3. 10 leg swings side-to-side per side
4. 10 walking lunges (total)
5. 2 x 20 seconds of quick steps or gentle strides

After runs, do light mobility if you feel stiff, especially hips and calves. Keep it easy. You should never force range.

Fueling and hydration for half marathon training

Food turns workouts into fitness. Under-fuel and you’ll feel flat, sleep poorly, and stop improving. Overthink it and you’ll get stuck. Aim for steady habits.

Everyday fueling basics

• Eat a real meal with carbs and protein within a couple hours after hard sessions.
• Include carbs at most meals when training volume rises.
• Get enough protein across the day to support muscle repair.

Practice race fueling on long runs

If your long run goes past 75-90 minutes, bring carbs. Many runners do well with 30-60 grams of carbs per hour, depending on size and pace. Use gels, chews, or sports drink. Practice now so nothing surprises you on race day.

For a straightforward rundown of sports drinks and electrolyte needs, Mayo Clinic’s guide to sports drinks is a solid starting point.

Recovery strategies that keep you training

You don’t get fitter during training. You get fitter after it, when your body repairs itself. Runners often treat recovery like a reward. Treat it like part of the plan.

Sleep: the quiet performance booster

• Aim for consistent bed and wake times.
• Keep the room cool and dark.
• Cut caffeine later in the day if sleep feels light.

Easy days must stay easy

Most half marathon plans fail when runners push easy runs too hard, then drag through workouts. If you feel worn down, shorten the run or swap it for a walk. One cautious day beats two lost weeks.

Use soreness rules

• General soreness that fades as you warm up is normal.
• Sharp pain, limping, or pain that changes your stride means stop and assess.
• Pain that sticks around for several runs needs attention from a clinician.

A 12-week training outline you can adapt

Here’s a clean structure you can adjust based on your schedule. It’s not a strict plan, but it shows how the pieces fit together.

Weeks 1-4: Build routine and volume

• Long run: start at 5-7 miles, add about 1 mile every 1-2 weeks
• Quality: short tempo (10-15 minutes) or light intervals (8 x 1 minute)
• Strength: 2 sessions per week
• Focus: keep easy runs truly easy

Weeks 5-9: Add specific fitness

• Long run: build toward 9-12 miles
• Quality: alternate tempo weeks and interval weeks
• Add a fast finish to one long run every few weeks if you recover well
• Focus: practice fueling and pacing

Weeks 10-12: Sharpen and taper

• Reduce weekly mileage, keep some intensity
• Last long run often lands 2-3 weeks before race day
• Keep strength lighter and shorter
• Focus: arrive fresh, not fried

If you want a structured training calendar to compare with your approach, Hal Higdon’s half marathon training plans offer clear options for different levels.

Race-day pacing: how to avoid the late crash

The half marathon tempts you early. The first miles feel easy. Many runners bank time, then pay it back with interest.

A pacing plan that works

• Miles 1-3: slightly easier than goal effort
• Miles 4-10: settle into goal effort, steady breathing
• Miles 11-13.1: compete with what you have left

If you don’t have a time goal, use effort. Start calm. Stay smooth. If you can speed up after mile 10, you paced it right.

Common mistakes runners make when training for a half marathon

• Running workouts too hard and easy runs too fast
• Skipping strength work until something hurts
• Adding miles in big jumps instead of small steps
• Ignoring fueling, then bonking on long runs
• Doing “test runs” every week instead of trusting the plan

Conclusion

Fitness strategies for runners preparing for a half marathon don’t need to be complex. Run most of your miles easy. Add one quality session each week. Make the long run a habit. Lift twice a week. Fuel your training and protect your sleep. Do that for 10-12 weeks and you’ll show up on race day with real stamina, not just hope.