How to Rock a Half Marathon

Yes, you can conquer 13.1 miles! Start (and finish) strong with this easy-to-follow training guide.


There's a lot to be gained from going hard and fast at the gym, but taking it long and slow on the road every now and then has its payoffs, too. “Committing to an endurance event like a half marathon not only forces you to go the distance, it also means you’re following a longer training cycle (10 to 12 weeks), which allows for more adaptations to your muscular, skeletal, and cardiovascular systems,” says running coach Paula Harkin, co-owner of Portland Running Company. “Plus, with a solid plan, you’ll ultimately see advancements in more than just endurance—your speed, overall fitness, mental strength, and self-esteem will all get a healthy boost by the time you cross that finish line.” This might help explain why participation in 13.1-mile races has more than tripled over the last 10 years, especially among women, who made up about 61% of all the nearly two million U.S. half marathon finishers last year, according to the 2015 Running USA Annual Half Marathon Report. In other words, you won’t be going at it alone. So lace up and join the crowd. 

SEE ALSO: 4 Exercises Every Runner Should Do