Your First Half Marathon: Everything You Need to Know

21.1 km – the perfect challenge

The half marathon is the most popular race distance, and for good reason. It's long enough to be a real challenge, but short enough that most people can train for it without it taking over their lives.

There are plenty of fantastic races to choose from. And the feeling when you cross the finish line after 21.1 km? You'll never forget it.

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How long do I need to train?

It depends on where you're starting:

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Training plan for half marathon

A good half marathon plan includes four types of workouts:

1. Easy distance runs

The foundation of all running training. These runs should feel easy – you should be able to talk the entire time. They build your aerobic base and prepare your body for longer distances.

2. Long runs

The most important workout of the week. Start at a distance you can handle comfortably (maybe 10K) and increase gradually. Aim to complete 18-20K as your longest run, 2-3 weeks before the race.

3. Tempo runs

Runs at half marathon pace or slightly faster. These teach you how it feels to run at race pace and build mental strength.

4. Intervals

Shorter, faster workouts that improve your oxygen uptake capacity. One interval session per week is enough.

Sample week (mid-phase of training)

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Five mistakes that ruin the half marathon dream

1. Increasing too fast

The most common cause of injuries. Never increase your weekly distance by more than 10% at a time.

2. Training too hard on easy days

"Easy" means easy. If you can't talk comfortably, you're running too fast.

3. Skipping rest

Your body gets stronger during rest, not during training. Rest isn't laziness – it's part of the plan.

4. Trying new things on race day

New shoes? New breakfast? New gel? Always test during training first.

5. Starting too fast in the race

The classic mistake. The first 5 kilometers should feel almost too easy. Save your energy for the second half.

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The week before the race

The final week is about resting and loading:

• Monday-Wednesday: Short, easy runs (20-30 min)
• Thursday: Complete rest
• Friday: Maybe a short 15-min jog, otherwise rest
• Saturday (if racing Sunday): Rest, lay out all equipment

Carb loading

Increase carbohydrate intake the last 2-3 days. Pasta, rice, bread, potatoes – it doesn't need to be more complicated than that.

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Race day

Morning

• Eat breakfast 2-3 hours before start
• Choose something you've tested during training
• Classics: oatmeal, banana, toast with honey

Before start

• Arrive early (at least 1 hour before)
• Warm up with 10 minutes of easy jogging
• Visit the bathroom (lines are always long)

During the race

• Km 1-5: Hold back! It should feel easy.
• Km 5-15: Find your rhythm, run evenly.
• Km 15-21: Now you can push. This is where the training pays off.

Pacing

If you have a time goal, break it down into per-km pace and try to run evenly. But for your first race: focus on finishing rather than a specific time.

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After the finish line

You did it! Here's what to do now:

1. Keep moving – walk around for a few minutes, don't stop abruptly
2. Eat and drink – your body needs refueling
3. Take it easy for a week – rest properly before training again
4. Celebrate! – you just ran a half marathon

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Train for a half marathon with VRAPIDA

With VRAPIDA, you get a training plan adapted to your specific race and level. Choose your target race and start training today.

You get one workout at a time, adapted to how you feel. Miss a workout? No stress. We adjust the plan and help you move forward.