Anyone preparing to run a full marathon will probably have some idea that they will need to fuel specifically for the race, usually by using the best running gels and sports drinks, simply because they will be running for so long. 

Even though the race is half that length, getting your fueling right for a half marathon is also vital to your chances of success on the day, whether that success involves running a PR or completing the course with a smile on your face rather than hitting the wall because you’ve run out of energy.

For all the advice you need on how to fuel a half marathon we spoke to Andy Blow, sports scientist and founder of Precision Fuel & Hydration.

Anyone who has trained for a marathon will probably have already heard about the taper, an almost magical period where you get to stop training so hard and start resting up ahead of race day.

Outside of marathons, tapering is not spoken about as much, but it is still an important thing to do when half marathon training. You will still have spent several months training, and your half marathon taper will be critical to helping you perform on race day. For advice on how to taper for a half marathon, we spoke to James Thie, coach at Coopah, official training partner of the London Landmarks Half Marathon.

A half marathon is an excellent goal for runners of all levels. It’s a challenging distance that requires tailored training and a whole lot of grit to complete, without being as tough as running a marathon, which has a tendency to take over your entire life for months.

You still need a good chunk of time to prepare, however, and while how long it should take to train for a half marathon will depend on your fitness and running experience, it’s always good to have more time available.

For more advice on how long it takes to train for a half marathon we spoke to James Thie, coach at Coopah, official training partner of the London Landmarks Half Marathon.

The half marathon is a fantastic distance to race. Completing 13.1 miles is an impressive achievement, but it doesn’t require anywhere near the training commitment or post-race recovery period a marathon demands. With enough time to train, it’s a distance most people can complete, and then run the distance significantly faster the second time around.

When you sign up for a half marathon race, you’ll be asked what time you’ll run the distance in so you can be put in the right starting wave. Half marathon training plans are also differentiated by finishing times. In both cases it’s helpful to know what is a good half marathon time to work towards, and a good place to start is with the average time taken to complete a half marathon by people in the same sex and age category. 

To help you understand what is a good time for a half marathon, we’ve searched for data and found useful answers from two sites: Running Level and RunRepeat. Here’s what they say.

Half Marathon Pace Chart

It’s also worth brushing up on how to pace a half marathon if you want to achieve your best time.

Spring is here. Half marathon training plans are either peaking or winding down, and people are getting ready to race. After all that fitness-improving training followed by tapering, you should arrive at the start line fresh and raring to go, and you may well fly out of the blocks at a faster pace than you’ve been training for. But the chances are you’ll be unable to sustain that pace, especially over more than 13 miles. As we learned when we spoke to athlete Tom Marshall about pacing runs, the longer the race, the more important pacing becomes.

With the London Landmarks Half Marathon (LLHM) just around the corner we spoke with Lillie Bleasdale, head coach at PASSA, which is supplying training advice for LLHM runners, about how developing a race plan can stop you from going off too quickly. 

How To Pace A Half Marathon: Make A Race Plan

Don’t set off too fast is the number one half marathon tip for race day, but it’s easier said than done. The best practical technique for guarding against this is to have a race day plan. There are several components to this, which Bleasdale walked us through.

1. Decide On A Goal Pace And Get It Sense Checked

If you’ve followed a program with a target time, like a sub-2hr half marathon training plan, you should know the pace you need to run at— but it’s worth reassessing if you can achieve or exceed that goal pace. 

“Have a look over how your training has gone,” says Bleasdale. “How has any race-pace work gone? Do you need to pull your goal back slightly or, actually, can you achieve more than you originally thought? Then look at what time that pace equates to.”

Here’s a half marathon pace chart from our collection of running pace charts to help.

Bleasdale recommends you check your plan with a coach or fellow runner before race day. “Double check that you’ve got that right. I know a lot of people who have thought, ‘Yes that’s my time’ and completely miscalculated what pace that might be.”

2. Break The Race Down Into Sections

Bleasdale recommends breaking up the distance into sections so there are points when you check in with yourself and can adjust accordingly.

“I like to break it down into the first six miles—what I call the first half,” says Bleasdale. “Ideally you’re looking at running at goal pace, or just under.

“You then check in with yourself after those six miles and ask, ‘How did that go?’ If it’s awful and today’s not the day then try your best to stick to that pace for the rest of the run. Or if it’s going really well, then move into the next three miles and take it up a notch if you’re feeling up to it.

“Get through those three miles and have another self check-in. Have you got a bit more as you head into the next three miles? And then the last section is just that last 1.1 miles where you can go absolutely wild.”

3. Judge Your Effort

Bleasdale recommends using perceived exertion to help you pace your run. On a scale of one to 10, one is sitting on the sofa doing nothing, while 10 is sprinting.

Bleasdale suggests the first six miles should feel like a five or six. This level of exertion, she says, helps rein in that race day excitement. Gradually increase the rate of perceived exertion, getting towards 10 for that last mile and a bit.

Half Marathon Pacing Tips

Even if you have a plan, things can still go wrong on the day. One way to avoid this is make sure you’re in an appropriate start wave. “If you end up running with people who are hoping to run the half marathon 10 minutes faster than you, then you’re going to get swept up with them and go out too hard,” says Bleasdale.

She also points out that you can’t rely on technology because it’s unlikely a GPS signal will match a race course perfectly. If you run in a built-up urban area like London, tall buildings can mess with the signal too, but you can be prepared if this happens. “Make sure you’ve got your 5km or three-mile splits written on your arm,” says Bleasdale, “so that when you go through those distance markers in the race, you can have a look at the time on your watch. It will give you a good guide of whether you’re in the right place, whether you need to pick things up or slow things down.”

Finally, even if everything does go to pot, the most important thing is to find a way to enjoy the day.

“Remember you’re doing it because you want to enjoy it,” says Bleasdale. “If you’re not enjoying the day, back off the pace and make sure you finish with a smile on your face.”

About Our Expert

The London Landmarks Half Marathon is one of the UK’s most popular half marathons, taking a scenic route that passes some of London’s most notable landmarks.

Each year places are so sought-after public entry is determined via a ballot. 2024’s race will see over 16,000 runners line up at the start on Pall Mall.

The 2024 race is just around the corner, so here’s everything you need to know to prepare for the London Landmarks Half Marathon.

How to get to the London Landmarks Half Marathon start

The best way to get to the London Landmarks Half Marathon start is by using the Tube, and the best station to use will depend on your start wave.

Waves 1, 2, 3 & 4: Embankment or Charing Cross

Waves 5, 6, 7 & 8: Green Park or Piccadilly Circus

Which London sights do you pass in the race?

Part of the attraction of the London Landmarks race is, of course, the landmarks. The closed-road route through central London is adorned with musical interludes, dancers and cheer stations, as well as London scenery to take in.

The route starts by Nelson’s Column before passing a range of London’s incredible sights, buildings and monuments.

On the north side of the Thames, you pass Somerset House, the Royal Courts of Justice, St Paul’s Cathedral, Guildhall, the Bank of England, the Leadenhall Building (aka the Cheesegrater), the Fenchurch Building (aka the Walkie Talkie), 52 Lime Street (aka The Scalpel), the Monument to the Great Fire of London and the Tower of London.

The route then takes you along the north bank of the river past Big Ben, and you cross to the south bank between the London Eye and St Thomas’ Hospital. You then cross the Thames once more and finish by Downing Street.

This year’s route has been altered slightly to adapt the course for wheelchair entrants.

The London Landmarks Half Marathon Route

Cramming 21.1km into the heart of London means a fair few twists and turns, especially since the London Landmarks Half Marathon route has been designed to pass as many landmarks as possible, so while the LLHM is reasonably fast and flat there are better races out there for PR hunters. 

You won’t get as much to look at in other races, though, and changes to the LLHM route in 2023 and 2024 mean it now takes in even more landmarks. Runners start next to Trafalgar Square and, after a quick jaunt up Charing Cross road to Chinatown, continue east past St Paul’s Cathedral to take in the skyscrapers of the City of London. The route at this stage is very twisty and you’ll lose all sense of direction until you get to the Tower of London at around the 16km mark, when you turn west and follow the banks of the Thames back towards Big Ben. 

Runners then head across the river on Westminster Bridge to get a good look at the London Eye, before coming back over the bridge and heading for the finish on Whitehall by Downing Street.

If you run the race at an easier pace than normal, you’ll benefit from a range of quirky and motivational attractions the organisers have put on. There are dance acts, musicians and 350 charity cheer zones.

Training And Racing Tips From London Landmarks Half Runners

We grabbed a few of the finishers to ask them for their half marathon tips. While some of the training advice may not exactly match that you’d get from a running coach, it certainly worked for them and it does give you an idea of the work people put in to get round the course in something like two hours.

Give Yourself Enough Time To Train

It may not be a marathon but 21.2km is not a distance to sniff at, so it requires commitment. “Make sure you train well in advance. Leave about three months, at least,” says Luke, a sub-2hr finisher.

Include Long And Short Runs

Make sure you vary your sessions. “I did a few short runs – 5K max – in the morning during the week,” says Susan. “Then went for a longer run on the weekend. My longest run before this was 14.5km.”

And remember that you don’t have to slog it out alone. “Parkrun!” chorused Sarah, Af and David when we asked about their weekly runs. “A parkrun once a week and a distance run. Usually 10, 12 and 15km. Then work it back down again,” Af says.

Stretching – Do It

You’re doing a lot of training, give your muscles proper care. “Make sure to keep stretching and doing different exercises,” says Susan. It’ll make all the difference. Use these post-run stretches and stretches for runners to speed up your recovery.

Pick The Right Start Wave

Think very carefully about which wave you put yourself in. “We were in a slower wave than we should have been,” says Michelle. “It was busy,” adds her friend Kirsty, “lots of people around, so we had to do a lot of weaving and moving about.” You’ll be allocated your start wave based on an estimate of your finish time, so try to answer that question as accurately and fairly as you can. Our running pace calculator should help.

Fuel Yourself

“Make sure you have a plan for what you’re going to eat on the day,” says Luke. You’ll be running for around two hours, burning roughly 100 calories per mile, so make sure to fuel yourself properly.

Don’t Go Off Too Fast

It’s easy to get excited on race day and start too quickly. “Just take it easy,” says Kirsty. “Try not to get excited at the beginning and think ‘I feel awesome, I’m going to go really fast’ because you won’t hold it and you’ll die a painful death.”

Have The Right Mentality

Here’s music to our ears. “Just train and enjoy it. You’re never going to win it, so just enjoy it and don’t worry about times,” said Ross. “Go out there and do it!”

And Believe In Yourself

“Anyone can do it. Just keep working away at it and it’ll happen,” says Julie.

– Interviews by Jake Stone

Tips From A London Landmarks Half Marathon Pacer

We caught up with Nici Griffin from Centurion Running before the 2019 event. Griffin organised the pacers and was the tail-end pacer in both 2018 and 2019. She ran her first half marathon in 2010 and has since gone on to complete 28 marathons and four 50-mile ultramarathons. Don’t let that intimidate you though – Griffin called herself the “baby” of her ultramarathon group and said she had to remember not to compare herself with others but focus on what she’s capable of. That’s just one of many fine tips we picked up from our chat. Here are the rest of them.

Get Involved On Facebook Beforehand

Being a pacer, says Griffin, is about a lot more than just setting a pace for others to follow. “If we were told we couldn’t interact with the crowd and had to just carry a flag we wouldn’t do it. The best part is interacting with the people around you, in the start pens at the beginning, even beforehand – Facebook has been amazing for that. You get the banter going, and you get people who are going by themselves on the day feeling like they’ve got a friend – they come and look for you in the wave pens at the start.” Have a look at the comments on facebook.com/londonlandmarkshalf for starters.

Be Happy You’re Running A Race In London

“London is the most ace city for running any big race in,” says Griffin. “It’s so welcoming – the runners, the volunteers, the members of the public out there… you just get so much support.” One particular supporter stood out for Griffin in last year’s LLHM. “Last year there was a child on Embankment and he had this hand-made sign which was a Power Up Power Rangers sign [which promised a ‘power boost’ if you touched it]. It was brilliant seeing all the runners purposely cross to his side of the road to high-five his sign.”

Look Forward To These Course Highlights

“I like the City of London part,” says Griffin. “There are a lot of switchbacks down side streets, and I like the historical architecture you find there with the backdrop of all the new stuff – it’s quite amazing.” Griffin also namechecked St Paul’s – “who doesn’t like St Paul’s Cathedral?” – and running along the Thames towards Big Ben. “When you get to the Tower of London and turn around that’s a real high spot, especially because you think, ‘that’s it, I’m heading for the finish now’. But for me the most beautiful bit is along Embankment. You’ve got all the people out walking along and they’re all cheering – it’s just brilliant.”

But Prepare Yourself For This Bit

Griffin said her “dark part” of a half marathon was always around the nine-mile portion, which happens to coincide with what she says is the least pleasant part of the course for the London Landmarks race. “Coming out of the City going down to the Tower of London, that to me is quite dire and lonely.”

Whether you’re struggling or flying at that point, odds are the going will get tough for you at some point. When that happens try this technique Griffin picked up from Paula Radcliffe. “I count my footsteps – 1-2-3-4 1-2-3-4. It’s mind-numbing, but it just gives me something to think about rather than look ahead and think, ‘Oh my God, Big Ben is so far away’.”

Enjoy It

No matter what happens, try to enjoy the day. And if you’re thinking that’s easy for an ultramarathoner to say, Griffin confessed that she got her first half all wrong. “My longest run in training for that first half marathon was maybe five miles – it was shocking preparation and I got overtaken by a lady with a pushchair, but I still loved that first one.

“At this stage it’s too late to panic about anything anyway – just enjoy it. It’s an amazing memory. There are 13,000 other runners, the pacers, the team that put it together, all out there supporting you. Just enjoy the day.”

And Be Proud Of The Achievement

“A lot of people shrug it off – ‘I’m only doing a half’. No, no – don’t put yourself down. And don’t be fooled, 13 miles is a long distance. It’s just as admirable as a marathon, a 50-miler, a 100-miler. You wouldn’t pop out and do a half marathon distance on a Saturday morning for fun!”

– Interview by Jonathan Shannon

The Royal Parks Half Marathon has today announced a route change for the 2021 edition, which takes place on Sunday 10th October. The change of route, including the switch to a separate start and finish, has been made in order to ensure the race is as COVID-secure as possible. It follows the news that the 2021 Great North Run route will finish in Newcastle, rather than South Shields.

The new Royal Parks Half route sees runners start at the east end of The Mall, near the Admiralty Arch. Runners will now pass London landmarks such as Trafalgar Square, the London Eye and the Houses of Parliament in the first three miles, skirting Buckingham Palace and then joining the traditional route through Hyde Park and Kensington Gardens, towards the finish line on South Carriage Drive.

Persephone Deacon-Cole, project lead at The Royal Parks, explained the route changes: “First and foremost, the safety of the participants taking part in the race is paramount and the change in route will ensure that we can deliver a COVID-secure event adhering to government guidelines and social distancing measures as required.

“That being said, the exciting part for us is that the race will now start on one of the most iconic roads in the world – The Mall. It’s an incredible way to welcome 16,000 runners back to our in-person event, and they will have the chance to experience an unforgettable backdrop as they start the race in front of Buckingham Palace.”

See related 

• Half Marathon Training: Plans, Tips, Advice And More
• The Best UK Half Marathons For 2022: When And How To Bag A Place

The extremely popular 13.1-mile race run on closed roads is the only half marathon to take place in central London in autumn. This is the first time the route has been altered since 2015. Despite the route changes, the race still takes runners through four of London’s eight Royal Parks: Hyde Park, Green Park, St James’s Park and Kensington Gardens.

The Royal Parks Half Marathon is always hugely oversubscribed, with all entries allocated by a ballot system. Although this year’s race has been sold out for months, if you want to take part in it you can still sign up to run for one of 500 charities. You’ll have to register soon though, because entries close on 20th August.

If you’ve signed up for a half marathon, you probably don’t need us to tell you that it’s a long way to run in one go. While training for it is less demanding than for a full marathon, in that you don’t need such a comprehensive nutrition strategy for your race and the long runs are far more manageable, it’s still smart to plan how you are going to approach your preparation and race day itself.

To aid you in that endeavor we have these tips from James Thie, coach at Coopah, official training partner of the London Landmarks Half Marathon, and Carl Martin, personal training manager at elite training service E by Equinox.

Half Marathon Training Tips

Follow A Training Programme To Suit Your Level

Whether you’re an experienced runner racing for a time or you’re planning to complete the distance for the first time, it’s easy to feel lost without a structured training plan. We have half marathon training plans for all levels.

If you’re worried you won’t stick to the plan, keep a training diary. It’s a great way to increase accountability, and looking back on all you have achieved before race day can be motivating. 

You Don’t Need To Run The Full Distance In Training

“You achieve the fitness to accomplish the race by logging frequent runs,” says Martin. “Completing the distance on the day is mostly a mental challenge—pushing past low moments and coping with discomfort.”

Use Your Long Runs To Prep For Race Day

“Long runs are great chances to prep some of the little things for race day,” says Thie. “It could be getting up at race time. What you’re going to eat before the run, not just in the morning but the day before as well. What your hydration strategy is. What your timeline is in terms of eating. If you’re a caffeine person, what you’re going to have. It’s much better to be caught short on that long run, or not feel great on that run, and know what you have to modify for race day.

“The same applies to kit. You don’t have to run in your full race kit, but you might have an idea. Don’t pull out a brand new pair of running shoes on race day, or try your running T-shirt or vest for the first time and then realize it can chafe. The same goes for running shorts.”

Practice Your Nutrition

“The majority of people will use running gels during the run,” says Thie. “Certain races will have their own sponsors and partners, so if you’re not going to carry your own gels, do some homework on the gels that races have on the course. There’s often great information on their website for that. 

“And practice. If you’re not used to a gel and pick it up halfway through a race to try it for the first time, that’s never the best thing. Try it during some training runs, because everyone’s stomach responds differently.” 

Cross-Training And Strength Workouts Can Help

“Endurance activities like running call for lots of movement in one plane of motion,” says Martin. “Restoring balance with lateral and rotational exercises is essential. Try something like rock climbing, swimming or dancing. The goal is to vary the stress being placed on your body.

“Lifting weights can help balance the running training by reducing the chance of injury, enhancing recovery and increasing speed. Lower back aches can be a common complaint for new runners or those increasing the number of miles they run in a week. Working on your glutes and core can help.”

Our guide to strength training for runners will introduce you to the fundamentals.

Be Mindful Of Your Injury Risk

“The quickest way to derail your training is by getting injured,” says Martin. “Ensure you warm up properly, keep your pace in check while training and racing, include recovery strategies such as mobility work in your training, and try to get the best sleep possible before race day.”

Half Marathon Tips For Race Day

Take Hydration Seriously

“Make sure you stay hydrated throughout the day before race day,” says Martin. “Look at the race map and locate the water stations along the route to help decide whether to take a bottle with you or not.”

Monitor Your Breathing

“With the excitement of race day it’s common for runners to set out too fast and falter later in the race,” says Martin. “Staggered breathing can help you stay focused and improve running performance. To stagger your breath, inhale for three steps and exhale for two. Counting requires focus, which will prevent you from going into autopilot as your body tires and your mind starts to wander.”

If you’re interested in how your breath can affect your running, these breathing exercises for runners can aid performance, but steer clear of nasal breathing during the race—when pushing hard, breathing through your mouth is a lot more efficient in getting you the oxygen you need.

We also have a guide to how to pace a half marathon which will help you plan a pacing strategy.

For more information on the London Landmarks Half Marathon visit llhm.co.uk

The Royal Parks Half Marathon is one of the most popular events on the running calendar. In fact, such is the demand for race places that a ballot is used to allocate spots fairly and most people end up disappointed.

That means a way of getting a guaranteed spot in the event is a big deal and that’s exactly what’s on offer right now. There are two hoops you have to jump through, however. First, you have to run the virtual Royal Parks Half Marathon on Sunday 11th April, and second, you have to raise £175 for charity by doing the virtual event.

Those hoops are good hoops, though. Running a half marathon event, even a virtual one, gives you a push to get out and run regularly, and the organisers have promised an app that provides visual and audio cues from the live event to create a great atmosphere for your virtual effort. You will get a special medal and finisher’s T-shirt for the virtual race too.

Naturally raising £175 for a charity is a great thing as well – especially right now, given the fundraising difficulties charities are facing owing to the lack of events taking place.

See related 

• The Best UK Virtual Running Events To Sign Up For Right Now
• The Best UK Half Marathons For 2022: When And How To Bag A Place
• The Ultimate Guide To The Royal Parks Half Marathon

To enter the virtual race you can search for a charity partner on the Royal Parks Half Marathon website and then go to that charity’s website to sign up. Expect to pay a small signing-up fee as you commit to raising money for that charity.

Then it’s time to start training and fundraising. We have a range of half marathon training plans that can help you on the first front, and advice from past fundraisers to aid you on the second.

Once you hit that magic £175 mark and run the race, you are guaranteed entry into one of the next two live Royal Parks Half Marathons at the standard ballot price of £59. The next race takes place on Sunday 10th October 2021, COVID-19 restrictions allowing, and the following event will be in autumn 2022.

The 2020 Royal Parks Half Marathon was due to be held on 11th October with 16,000 runners pounding through the streets and parks of central London on the nicest (if, in places, tightest) half marathon route in the capital. In June the organisers took the decision to postpone the event until Sunday 11th April 2021, as long as the COVID-19 pandemic has receded enough, or we’ve learned how to cope with it.

Today, organisers have reopened the ballot for one week to fill the spaces that have arisen as a result of that postponement. The ballot is free to enter and runs until 5pm on Wednesday 23rd September. Successful applicants will be notified on Friday 25th, and must accept and pay for their place within a week. A place costs £59, plus a £3.95 admin fee.

While the current state of the pandemic may make a 16,000 person race in London next April seem as if it’s a long shot, we feel that it’s worth chancing your arm. Most importantly, we have faith in the Royal Parks Foundation and partner organiser Limelight Sports to be responsible and cautious enough not to go ahead if the risks are too great. Also, you’re unlikely to be out of pocket if the race is postponed again.

See related 

• Half Marathon Training: Plans, Tips, Advice And More
• The Ultimate Guide To The Royal Parks Half Marathon
• The Best UK Virtual Running Events To Sign Up For Right Now

It’s also a fantastic occasion which will feel all the more special after a year of restrictions on mass events. The usual closed-road course takes in four of London’s eight Royal Parks – Hyde Park, Green Park, St James’s Park and Kensington Gardens – and past landmarks like Buckingham Palace and the Houses of Parliament.

And if nothing else, a race in the calendar will give you a reason to keep going out and exercising through what is shaping up to be a grim winter all round. Do not underestimate the positive impact running can have on your mental state.

Enter the Royal Parks Half Marathon ballot | Free

Target time: Sub-1hr 30min

Race pace: 6min 52sec/mile

This plan is for you if: You run most days and have a number of races and half marathons under your belt. You’re willing to really push yourself to go sub-90min.

For many keen runners completing a half marathon in under 90 minutes is a significant goal. If you’re shooting for it you should already have several races under your belt, and might have even attempted a sub-90min half marathon a couple of times already. If the latter is true, rest assured that if you follow this 16-week plan to the letter, you will be as prepared as possible to hit your target come race day this time round.

The plan – created by running coach and co-founder of Advent Running James Poole – involves, unsurprisingly, a lot of running. You’ll be pounding the pavements five or six times a week, doing a mix of easy, steady, tempo and long runs to build the speed and endurance required to smash your race.

If that all sounds a bit much right now, don’t worry. The plan builds up gradually to allow your body plenty of time to adapt to the demands of your training schedule. If you are struggling at any point you can always sub in an extra rest day for one of that week’s easy runs.

How The Plan Works

The plan follows four key phases. Within each phase there are three weeks of progression and one easier week to give your body chance to recover. The four phases are:

• Base phase: This is the most important stage of your training as you’ll build an aerobic base and get into the habit of running regularly.
• Build phase 1: In this stage you’ll work on endurance and start to increase the distance of your longer runs.
• Build phase 2: Now you’ve got a solid base and can cover longer distances, it’s time to up the intensity with quicker runs to build aerobic endurance and speed.
• Hone and taper: You’re on the home stretch and you’ll start to decrease distance and dial down the intensity so your legs are fresh for race day.

There are four different types of run – easy, steady, tempo and long – plus rest days. Each run has a specific purpose and should be completed at a different pace, detailed below. Make sure you warm up before and warm down after each run.

• Easy run – 7min 45sec/mile: Designed to give you a good aerobic engine, these should be easy and enjoyable. You should be able to hold a conversation on an easy run, so they’re a good one to do with friends.
• Steady run – 7min/mile: Harder than easy runs, steady runs should be similar to your half marathon pace. Steady runs leave you more fatigued than easy runs so they feature less in your training.
• Tempo run – 6min 30sec/mile: These improve your aerobic endurance and speed, and should be run at a challenging pace – if you can hold a conversation then you’re going too slow. If you find you’re struggling to complete tempo runs at first, try alternating between five minutes at tempo pace and five minutes at easy pace.
• Long run – 8min/mile: Long runs should be slower than race pace to minimise wear and tear on your body. These runs are a great opportunity to test your nutrition and clothing to make sure everything works on race day.
• Rest: The best day of the week, rest is vital to give your body time to recover. Rest days on this plan are scheduled for Mondays, to give you a break after Sunday’s long run.

See related

• Eight Types Of Training Runs Explained
• The Best Running Shoes
• Common Running Injuries And What To Do About Them

Advanced Half Marathon Training Plan

Base Phase

Week 1: 24 miles

Week 2: 27 miles

Week 3: 29 miles

Week 4: 27 miles

Build Phase 1

Week 5: 29 miles

Week 6: 31 miles

Week 7: 33 miles

Week 8: 31 miles

Build Phase 2

Week 9: 31 miles

Week 10: 34 miles

Week 11: 36 miles

Week 12: 32 miles

Hone and Taper

Week 13: 34 miles

Week 14: 29 miles

Week 15: 27 miles

Week 16: 12 miles

Target time: Sub-1hr 45min

Race pace: 8min/mile

This plan is for you if: You run regularly, have completed half marathons before and want to improve your time.

See all half marathon training plans

Once you’ve got a couple of half marathons under your belt, your thoughts will naturally turn to breaking the next big time barrier, and for many people that involves going sub-1hr 45min. If that’s your goal, this 16-week plan will put you in the best possible shape to succeed.

It isn’t going to be easy though. The plan, which is designed by running coach and co-founder of Advent Running James Poole, involves running five or six times a week in order to hit the total mileage required to get your body primed for success on race day.

“Six runs a week makes running part of your routine,” says Poole, “and you’ll develop a solid endurance base, which is vital for a long-distance runner. Obviously there are times when life gets in the way and missing the odd run here and there can’t be helped, so don’t panic – it’s not going to have much effect on your training. And if you feel like you need an extra rest day, substitute it for one of the easy runs in your plan.”

That said, the best way to get better at running is simply to run more. “People often don’t do as well as they hoped to because they just don’t run enough in training,” Poole says. “If you want to add some cross-training there is the option to change one of your easy runs for a session such as swimming or cycling. For best results, though, I would advise running all the sessions.”

How The Plan Works

The plan follows four key phases. Within each phase there are three weeks of progression and one easier week to give your body chance to recover. The four phases are:

1. Base phase: This is the most important stage of your training as you’ll build an aerobic base and get into the habit of running regularly.
2. Build phase 1: In this stage you’ll work on endurance and start to increase the distance of your longer runs.
3. Build phase 2: Now you’ve got a solid base and can cover longer distances, it’s time to up the intensity with quicker runs to build aerobic endurance and speed.
4. Hone and taper: You’re on the home stretch and you’ll start to decrease distance and dial down the intensity so your legs are fresh for race day.

There are four different types of run – easy, steady, tempo and long – plus rest days. Each run has a specific purpose and should be completed at a different pace, detailed below. Make sure you warm up before and warm down after each run.

1. Easy run – 9min/mile: Designed to give you a good aerobic engine, these should be easy and enjoyable. You should be able to hold a conversation on an easy run, so they’re a good one to do with friends.
2. Steady run – 8min/mile: Harder than easy runs, steady runs should be similar to your half marathon pace. Steady runs leave you more fatigued than easy runs so they feature less in your training.
3. Tempo run – 7min 40sec/mile: These improve your aerobic endurance and speed, and should be run at a challenging pace – if you can hold a conversation then you’re going too slow. If you find you’re struggling to complete tempo runs at first, try alternating between five minutes at tempo pace and five minutes at easy pace.
4. Long run – 9min/mile: Long runs should be slower than race pace to minimise wear and tear on your body. These runs are a great opportunity to test your nutrition and clothing to make sure everything works on race day.
5. Rest: The best day of the week, rest is vital to give your body time to recover. Rest days on this plan are scheduled for Mondays, to give you a break after Sunday’s long run.

See related 

• The Fundamentals Of Strength Training For Runners
• What Are Tempo Runs And What Are The Benefits Of Doing Them?
• Half Marathon Training: Plans, Tips, Advice And More

Intermediate Half Marathon Training Plan

Base Phase

Week 1: 20 miles

Week 2: 23 miles

Week 3: 26 miles

Week 4: 23 miles

Build Phase 1

Week 5: 26 miles

Week 6: 29 miles

Week 7: 31 miles

Week 8: 27 miles

Build Phase 2

Week 9: 27 miles

Week 10: 29 miles

Week 11: 31 miles

Week 12: 27 miles

Hone and Taper

Week 13: 29 miles

Week 14: 27 miles

Week 15: 21 miles

Week 16: 12 miles

Photograph: Great Birmingham Run half marathon

Target time: Sub-2hr 40min

Race pace: 12min 13sec/mile

This plan is for you if: You are a complete beginner.

This 16-week training plan (one of five) from running coach and co-founder of Advent Running James Poole will help you cover the 13.1-mile (21.1km) distance comfortably. It’s designed for beginner runners who are just looking to get around the course, rather than aiming for a particular time. You’ll build speed and endurance gradually, so there’s less chance of injury, and you’ll arrive at the start line feeling fresh, confident and ready to enjoy – yes, you heard us right – your half marathon.

Each plan has you heading out three or four times a week, but don’t worry if that sounds daunting. Every session involves periods of running interspersed with walking, and the work you’ll do builds up gradually. It’s not the end of the world if you miss the odd session – life happens – but avoid falling too far behind then trying to catch up with a mammoth session. That’s a recipe for doing yourself a mischief and falling even further behind. 

See related

• Beginner Half Marathon Training Plan
• Half Marathon Tips From Runners At The London Landmarks Half Marathon
• How To Get Through The Tough Parts Of The Simplyhealth Great North Run
• Half Marathon Training: Plans, Tips, Advice And More

How The Plan Works

The plan follows four key phases. Within each phase there are three weeks of progression and one easier week to give your body chance to recover. The four phases are:

• Base phase: This is the most important stage of your training as you’ll build an aerobic base and get into the habit of running regularly.
• Build phase 1: In this stage you’ll work on endurance and start to increase the distance of your longer runs.
• Build phase 2: Now you’ve got a solid base and can cover longer distances, it’s time to up the intensity with quicker runs to build aerobic endurance and speed.
• Hone and taper: You’re on the home stretch and you’ll start to decrease distance and dial down the intensity so your legs are fresh for race day.

There are four different types of run – easy, steady, tempo and long – plus rest days. Each run has a specific purpose and should be completed at a different pace, detailed below. Make sure you warm up before and warm down after each run.

• Easy run – run for 4min, walk for 2min, repeat: Designed to give you a good aerobic engine, these should be easy and enjoyable. You should be able to hold a conversation on an easy run, so they’re a good one to do with friends.
• Steady run – run for 5min, walk for 2min, repeat: Harder than easy runs, steady runs should be similar to your half marathon pace. Steady runs leave you more fatigued than easy runs so they feature less in your training.
• Tempo run – run for 5min, walk for 1min, repeat: These improve your aerobic endurance and speed, and should be run at a challenging pace – if you can hold a conversation then you’re going too slow. If you find you’re struggling to complete tempo runs at first, try alternating between five minutes at tempo pace and five minutes at easy pace.
• Long run – run for 4min, walk for 2min, repeat: Long runs should be slower than race pace to minimise wear and tear on your body. These runs are a great opportunity to test your nutrition and clothing to make sure everything works on race day.
• Rest: The best day of the week, rest is vital to give your body time to recover. Rest days on this plan are scheduled for Mondays, to give you a break after Sunday’s long run.

Complete the Course Half Marathon Training Plan

Base Phase

Week 1: 13 miles

Week 2: 14 miles

Week 3: 15 miles

Week 4: 14 miles

Build Phase 1

Week 5: 16 miles

Week 6: 17 miles

Week 7: 18 miles

Week 8: 16 miles

Build Phase 2

Week 9: 18 miles

Week 10: 19 miles

Week 11: 20 miles

Week 12: 18 miles

Hone and Taper

Week 13: 18 miles

Week 14: 17 miles

Week 15: 11 miles

Week 16: 6 miles

Target time: Sub-2hr 15min

Race pace: 10min 18sec/mile

This plan is for you if: You can run comfortably for at least 30 minutes.

This 16-week training plan is aimed at people who might be new to the half marathon, but are running already and want to complete the 13.1-mile (21.1km) distance in under 2hr 15min.

The plan has been designed by running coach and co-founder of Advent Running James Poole and involves running four or five times a week. Don’t be daunted if that seems like an awfully high number: the sessions are mostly easy runs and relatively short, and if you don’t feel up to completing that many you can sub in an extra rest day or a cross-training session like cycling or swimming for one of the easy runs on the plan.

However, if you can complete all the runs on the plan as prescribed you’ll be putting yourself in the best possible position to succeed on race day (in fact, we’d wager you’ll smash your expectations), and you’ll also build a running routine that will help make running a part of your life even after the event.

How The Plan Works

The plan follows four key phases. Within each phase there are three weeks of progression and one easier week to give your body chance to recover. The four phases are:

• Base phase: This is the most important stage of your training as you’ll build an aerobic base and get into the habit of running regularly.
• Build phase 1: In this stage you’ll work on endurance and start to increase the distance of your longer runs.
• Build phase 2: Now you’ve got a solid base and can cover longer distances, it’s time to up the intensity with quicker runs to build aerobic endurance and speed.
• Hone and taper: You’re on the home stretch and you’ll start to decrease distance and dial down the intensity so your legs are fresh for race day.

There are four different types of run – easy, steady, tempo and long – plus rest days. Each run has a specific purpose and should be completed at a different pace, detailed below. Make sure you warm up before and warm down after each run.

• Easy run – 10min 30sec/mile: Designed to give you a good aerobic engine, these should be easy and enjoyable. You should be able to hold a conversation on an easy run, so they’re a good one to do with friends.
• Steady run – 10min/mile: Harder than easy runs, steady runs should be similar to your half marathon pace. Steady runs leave you more fatigued than easy runs so they feature less in your training.
• Tempo run – 9min 30sec/mile: These improve your aerobic endurance and speed, and should be run at a challenging pace – if you can hold a conversation then you’re going too slow. If you find you’re struggling to complete tempo runs at first, try alternating between five minutes at tempo pace and five minutes at easy pace.
• Long run – 10min 30sec/mile: Long runs should be slower than race pace to minimise wear and tear on your body. These runs are a great opportunity to test your nutrition and clothing to make sure everything works on race day.
• Rest: The best day of the week, rest is vital to give your body time to recover. Rest days on this plan are scheduled for Mondays, to give you a break after Sunday’s long run.

See related

• Half Marathon Tips From Runners At The London Landmarks Half Marathon
• Here’s How Much Half Marathon Training You Have To Do To Break Two Hours
• Use This Running Pace Chart To Work Out How To Hit Your Next PB
• The Best Running Shoes

Beginner Half Marathon Training Plan

Base Phase

Week 1: 17 miles

Week 2: 17 miles

Week 3: 19.5 miles

Week 4: 18.5 miles

Build Phase 1

Week 5: 19.5 miles

Week 6: 21.5 miles

Week 7: 23.5 miles

Week 8: 21 miles

Build Phase 2

Week 9: 21.5 miles

Week 10: 23.5 miles

Week 11: 25.5 miles

Week 12: 21.5 miles

Hone and Taper

Week 13: 23.5 miles

Week 14: 21.5 miles

Week 15: 15 miles

Week 16: 6 miles

Photograph: Great Bristol Half Marathon

Target time: Sub-2hr

Race pace: 9min 10sec/mile

This plan is for you if: You’ve done a couple of 10Ks – maybe a half marathon – and are looking to break the two-hour barrier.

If you’re dreaming of smashing the sub-2hr barrier, this 16-week training plan will put you in the best possible position to do that, whether this is your first half marathon or your fifth. It builds up gradually so your body has all the time it needs to adjust to the new demands you’re placing on it, reducing the risk of injury.

The plan has been put together by running coach James Poole. You will quickly notice that it involves running four or five times a week, which might seem like a lot. However, most of the runs are easy and/or relatively short, and getting into the habit of running most days will not only help you build the fitness for your half marathon but also create a running routine that will serve you well in the future.

That said, if you do feel like you’re struggling to hit every run on the plan, you can always add in an extra rest day in place of one of the easy runs, or opt for a cross-training session from time to time, hitting the pool or going for a bike ride.

How The Plan Works

The plan follows four key phases. Within each phase there are three weeks of progression and one easier week to give your body chance to recover. The four phases are:

1. Base phase: This is the most important stage of your training as you’ll build an aerobic base and get into the habit of running regularly.
2. Build phase 1: In this stage you’ll work on endurance and start to increase the distance of your longer runs.
3. Build phase 2: Now you’ve got a solid base and can cover longer distances, it’s time to up the intensity with quicker runs to build aerobic endurance and speed.
4. Hone and taper: You’re on the home stretch and you’ll start to decrease distance and dial down the intensity so your legs are fresh for race day.

There are four different types of run – easy, steady, tempo and long – plus rest days. Each run has a specific purpose and should be completed at a different pace, detailed below. Make sure you warm up before and warm down after each run.

1. Easy run – 10min/mile: Designed to give you a good aerobic engine, these should be easy and enjoyable. You should be able to hold a conversation on an easy run, so they’re a good one to do with friends.
2. Steady run – 9min/mile: Harder than easy runs, steady runs should be similar to your half marathon pace. Steady runs leave you more fatigued than easy runs so they feature less in your training.
3. Tempo run – 8min 30sec/mile: These improve your aerobic endurance and speed, and should be run at a challenging pace – if you can hold a conversation then you’re going too slow. If you find you’re struggling to complete tempo runs at first, try alternating between five minutes at tempo pace and five minutes at easy pace.
4. Long run – 10min/mile: Long runs should be slower than race pace to minimise wear and tear on your body. These runs are a great opportunity to test your nutrition and clothing to make sure everything works on race day.
5. Rest: The best day of the week, rest is vital to give your body time to recover. Rest days on this plan are scheduled for Mondays, to give you a break after Sunday’s long run.

See related 

• Here’s How Much Half Marathon Training You Have To Do To Break Two Hours
• The Best UK Half Marathons For 2022: When And How To Bag A Place
• Half Marathon Training: Plans, Tips, Advice And More

Sub 2 Hours Half Marathon Training Plan

Base Phase

Week 1: 18.5 miles

Week 2: 18.5 miles

Week 3: 21 miles

Week 4: 20 miles

Build Phase 1

Week 5: 21 miles

Week 6: 23 miles

Week 7: 25 miles

Week 8: 21 miles

Build Phase 2

Week 9: 23 miles

Week 10: 25 miles

Week 11: 27 miles

Week 12: 23 miles

Hone and Taper

Week 13: 25 miles

Week 14: 23 miles

Week 15: 19.5 miles

Week 16: 6 miles

It’s easy to be fooled into thinking that a half marathon is half the challenge of a marathon. That line of thinking is a shortcut to a truly gruelling experience when you come to tackle the 21.1km race.

The truth is that preparing properly for a half requires that you consider almost all the things you would do for a full marathon. You’ll need a training plan to follow – one that not only builds up your endurance for the race but also keeps you clear of injury – as well as an idea of what to eat to fuel your runs and the appropriate kit.

Fortunately, we’ve assembled everything you need to know when running a half marathon.

Half Marathon Training FAQs

Half Marathon Training Plans

The most important part of preparing for a half marathon is picking a training plan that fits your aims and fitness level. There’s no point trying to follow an advanced plan that asks for six runs a week when you’re currently running once a month – you’ll just get injured. Similarly, if you’ve run several half marathons and want to set a personal best, you’ll need a more challenging plan than a beginner.

Whatever level of fitness you currently have, it’s worth devoting 10-16 weeks to training for a half marathon if possible. You training should involve a mix of run types, including some shorter, speedier sessions as well as easy long runs that build towards the half marathon distance.

Coach has a range of 10-week, 12-week and 16-week plans to suit all abilities. So whether you’re a first-timer just trying to get around the 21.1km course or an advanced runner aiming to go sub-1hr 30min, we have a plan for you.

10-Week Beginner Half Marathon Training Plan

Target time 2hr+ Sessions per week 4

Starting with running mixed with walking, this plan will take you from couch to 21.1km. It’s ideal if you’ve signed up to an event without having run before. Four sessions a week might seem like a lot, but most of these are very short and can easily fit into a spare half-hour.

10-Week Intermediate Half Marathon Training Plan

Target time Sub-1hr 45min Sessions per week 5

If you’re already running regularly and have completed half marathons before, this plan will set you up for a PB. We’ve used it twice and exceeded our expectations on race day each time. 

12-Week Beginner Half Marathon Training Plan

Target time 2hr+ Sessions per week 3-6

If you’re an occasional runner who can go for 20-30 minutes without stopping, this plan will get you in shape to cover the distance in a controlled fashion on the day, rather than limping your way through the second half. It’s also ideal if you’re not sure how much time you can dedicate to your training each week. There’s a baseline of three runs and sessions are based on time rather than distance, making it easier to fit into your schedule.

12-Week Improver Half Marathon Training Plan

Target time Sub-2hr Sessions per week 3-6

As in the 12-week plan above, a training baseline of three runs a week can be supplemented with two cross-training sessions and/or an extra run as time allows. This plan also introduces interval training for the third four-week block, a type of session that improves your running no end.

16-Week Complete The Course Half Marathon Training Plan

Target time Sub-2hr 40min Sessions per week 4-6

Mixing running and walking in every training session, this plan is ideal for complete beginners. A minimum of four runs a week may seem like a lot, but the regular outings will gradually build your endurance and you may well surprise yourself with your finishing time on the day. 

16-Week Beginner Half Marathon Training Plan

Target time Sub-2hr 15min Sessions per week 5-6

You need to be able to run comfortably for at least 30 minutes because this plan doesn’t allow for any walking. There’s also the option to swap out one run a week for cross-training if you prefer.

16-Week Improver Half Marathon Training Plan

Target time Sub-2hr Sessions per week 5-6

The format is similar to the beginner plan above, but the pace of each run is a little faster and the starting weekly mileage is greater. If you’ve done a couple of 10Ks – maybe a half marathon – and are looking to break the two-hour barrier, this is a good option. Check first to see if you think you can handle the first week.

16-Week Intermediate Half Marathon Training Plan

Target time Sub-1hr 45min Sessions per week 5-6

Don’t attempt this plan unless you run regularly, have completed half marathons before and want to improve your time. The first week has five sessions, but it’s six a week from then on. You should be the type of runner who knows that an easy run can never be too easy, or you’ll risk burning out.

16-Week Advanced Half Marathon Training Plan

Target time Sub-1hr 30min Sessions per week 5-6

If you run most days, have a number of races and half marathons under your belt, and you’re willing to put in the training hours to go sub-90min, we’re confident this plan will get you there.

How To Train For A Half Marathon

Mark Stanton, strength and conditioning coach at Transition Zone, says that if you’re going to make the step up from 10K, then running efficiency is key.

What sessions do you need to do?

First up: the long run, to build up the miles in your legs. The best way to get fit to run – especially as you hit longer distances – is to run more. Aim for a one-hour steady pace run, setting your speed so you feel able to hold a conversation while running. Every second session, run for ten more minutes. Your initial target should be to run for longer than your target race time.

You should also do intervals to develop speed and tolerance of working at a high intensity. A one-minute fast run followed by a one-minute rest, for ten to 15 rounds, is a solid session.

You also need a tempo session to bridge the gap between speed work and long slow runs. Tempo runs are used to train at a fast pace for an extended period of time. This prompts your body to adapt to maintain a higher intensity for longer without a rest. Physiologically this will improve your lactate threshold meaning you will be able to maintain a faster pace for a longer distance. An example session: ten minutes of warm-up, then 20 minutes of running at “tempo” pace – this should be fast enough to be uncomfortable. Increase the tempo pace duration to 30 and then 40 minutes. You should find you are running further in each session without increasing duration. Then, of course, there’s strength and conditioning to make your body more robust so it can tolerate the stresses of running as well as improve running economy.

What’s the most important session?

It depends on your current training status, competition history and goals. If it’s your first race, the longer steady runs will be the most important; to get better at running, you need to run more. For advanced runners who have a good training base and can easily cover the distance, intervals and tempo runs will become the focus to develop speed.

How many sessions should you do?

This is entirely down to the individual athlete. I’d recommend aiming for a minimum of three running sessions a week and one strength session. For a first-time runner two of these runs should be working on building up distances at a steady pace while the other one would be more tempo-based. As you progress one of these distance sessions could switch to another tempo session. More advanced runners would add interval sessions and tempo runs depending on what they need to improve. A good distance guide is working up to around 30 miles per week over those three runs – if you are doing good-quality work then you should not need much more than this.

Where do most people go wrong?

The biggest issue I find runners have is with rest and progression. Less experienced runners try to do too much too soon when their bodies are not used to the stress, and so they break down injured. My best advice is listen to your body – rest when it needs it and put quality of training ahead of quantity. Keep your training programme fluid – if you’re not feeling tip-top, then swap in an easier session or a recovery day.

What do elite runners do that everyone can learn from?

Rest and recovery is huge. We may not all have access to recovery pools or ice baths or massage – all of which may or may not work – but we do have the ability to look after ourselves. Amateur athletes still have to work and function between training but anyone can do simple things like stretching or foam rolling before bed – or just eliminating unnecessary stresses from your life.

How To Avoid Common Running Injuries

There are few greater frustrations a runner can face than missing out on a race because of injury, so it’s worth bearing in mind a few golden rules to reduce the risk of common running problems like shin splints, plantar fasciitis, runner’s knee and achilles tendonitis.

Firstly, and most importantly, you have to build up the amount you run gradually. For example, if you averaged 10km a week for the past four weeks, you shouldn’t suddenly run 20km in a week. The max should be around 12-14km, followed by a similar increase the next week.

Following a training plan closely will ensure you don’t dramatically increase your mileage. Just remember that if you miss a week, you shouldn’t just jump to the next week on the plan – instead, aim to catch up gradually by adjusting the distances of the runs on the plan.

Strengthening your leg and core muscles will also help you avoid injuries. Workouts involving calf raises, squats, lunges and other bodyweight exercises will bolster the key leg muscles, while Pilates, yoga or other stretching exercises will help with your core strength and flexibility.

Our expert guide to strength training for runners covers the fundamentals and includes a workout to add to your routine, but we have plenty more sessions to consider.

• This home workout for runners will improve your leg and core strength and takes less than 15 minutes.
• Garmin ambassador Dr Martin Yelling recommends these running exercises for beginners.
• We have two core workouts for runners, one for beginners and the other for more experienced runners.
• If you’re concerned about your knees but aren’t experiencing any problems currently, lessen your chance of injury with these runner’s knee exercises recommended by a specialist musculoskeletal physiotherapist.
• These leg exercises for runners cover the fundamentals, plus one move that surprised us.
• To fit supportive work into a busy training schedule, perform this leg strength workout after an easy run.

Finally, it’s worth undergoing gait analysis just to check if you’re wearing the right shoes for your running style, especially if you are experiencing frequent niggles. Gait analysis will tell you if you roll your foot excessively inwards when landing (overpronation), roll it excessively outwards (underpronation) or roll neither way to excess (neutral). If you overpronate or underpronate, it may be worth getting a shoe that corrects the issue while running; however, it will certainly be worth adding strength work to your training because pronation can often be resolved by strengthening your legs and core. 

The Running Gear You Need For A Half Marathon

Running shoes are the first bit of kit to consider when lining up a half marathon. The good news is that although you may feel overwhelmed by the jargon and sheer volume of options available, modern running shoes are excellent and it’s hard to go wrong. If in doubt, try them on and choose the pair that feel the most comfortable.

If you’d like recommendations, Coach’s Nick Harris-Fry has tried hundreds of pairs and run at least 50km in each, putting him in the unique position of being able to contrast and compare. His top picks can be found in our round-up of the best running shoes. If some of the prices on that list elicit a sharp intake of breath, use our budget running shoe guide to find a more affordable but still effective pair or a great deal on older generations of shoes. If you are a beginner runner and gait analysis suggests you overpronate, it’s worth considering a pair of the best stability running shoes.

Shoes are the key bit of kit, but you’ll also want to have a favourite T-shirt and shorts for race day that have been tested over several long runs in advance. Treat yourself to some nice running socks too – you deserve it.

Another piece of gear worth considering is a running belt. Although you won’t need to fuel on the go as much as when training for a marathon, you might want to carry a gel or some food during the race and your longer training runs.

Whether or not you want to track your runs is up to you, but it can be a great boost to your training to get the specific stats on how you are improving over the months of your plan – and if you are chasing a certain time in the race, then a tracker becomes far more important as a way to pace your run. There are many excellent free running apps that will use your smartphone’s GPS if you’re happy to run with it, or you can opt for a dedicated running watch if you want to have better access to your stats during runs.

How To Fuel Your Running

Throughout your training you need to ensure your diet is designed to support your training. That means enough carbohydrates to fuel your workouts and enough protein to help your muscles recover and rebuild.

This becomes even more important when your runs go past the 90-minute mark, at which point you not only need to carb-load in the days before the run, but also to consider eating something while running to stop your body running out of energy. Running gels are now the first choice for many people tackling long-distance events because they provide a quick and easy carb hit.

Staying hydrated is also important on longer runs. That means topping up your electrolytes like sodium rather than just drinking water. Sports drinks will contain electrolytes, and you can also buy electrolyte tablets that dissolve in water to drink on the go.

Race Day Tips

The classic race day tip is don’t start too fast, and it’s a classic for a reason. Whether you’re chasing a PB or trying to avoid hitting the wall, pacing your race in line with what you’ve run in training is the best way to achieve your goals.

For more info on pacing for the big day check out these race day tips from running coach Shaun Dixon.

The world’s largest half marathon, the Simplyhealth Great North Run, is almost upon the 57,000-plus runners taking part. While there’s nothing anyone can do now to get in better physical shape for Sunday (beyond resting so you’re fresh), there are ways to prepare yourself mentally for the inevitable tough parts. We asked Paul Noble, a running physio who is working with Simplyhealth, title partner of the Great North Run, for his expert advice.

Should runners expect tough patches while running a half marathon?

Anticipating tough patches in a race and planning your physical and mental strategies will help you to get to the finish within your target time and still in one piece. Preparation is essential.

Personal, tried-and-tested routines not only provide you with a solid plan on race day but also increase your confidence, which will give you a huge psychological boost. A good training plan including running-specific exercises will help ensure you have the strength and stamina for your race. Having a well tested hydration and fuelling plan and using running gear that has been well worn will ensure you have not left anything to chance.

Inadequate training is a surefire way of setting yourself up for a difficult race. At some point in the latter third of the run you’ll hit a patch where you will start to struggle. If your training hasn’t been perfect, perhaps because of time lost to injury or other commitments, it would be wise to lower your expectations on race day.

Starting slowly and staying focused on a sustainable pace will see you to the finish line without blowing up. Once you’ve adjusted your finish time, make sure your planned split times are realistic – take note of the times you should be hitting at certain milestones along the route. If your split times start to slip on the day, try to avoid the temptation to speed up within the race to claw back lost time.

Attempting to squeeze more training in late on will leave you feeling jaded rather than fresh and raring to go. Make sure you decrease your training load (taper) in the final couple of weeks before the race, so you’ll be full of beans on the start line.

What mistakes do people make in a race that can make it tougher than necessary?

The number one error that can have disastrous effects later in the race is setting off too quickly. In 2018 the running statistics of 1.7 million recreational runners were analysed in a study that focused on the relationship between the starting and finishing times of men and women. The main findings showed that men were far worse than women for racing off at the start and this generally led to slower overall times, with an increased probability that they would go on to hit the wall later in the race.

What can people do to make tough periods as easy as possible?

First, remember you’re not alone. Many runners reach a point in their race when things get almost too tough to handle, and getting through the hard times is a runner’s rite of passage. Remember your miles of training, recall the drive and passion that got you to this point and take solace from the runners around you – your brothers and sisters all fighting the same battle.

In practical terms, do a quick check. Are you properly hydrated? Are you fuelled enough? As well as being a welcome morale booster a few jelly babies from the crowd will lift your energy levels. How is your breathing and body tension? Focus on taking deeper, more relaxed breaths, slow things down, allow yourself to walk for a while until you feel more in control. Relax your shoulders and let your arms swing freely.

Many long-distance runners practise a “yoga on the move” routine where they take stock of how each body part is feeling. This allows you to take a moment to consciously relax tired and stressed body areas.

When you’re truly in the grips of struggle and your body feels like it’s on its last legs, you’ll need to switch to the much talked-about strategy of mental perseverance. So many top athletes tell stories of races won with mental resilience. Using techniques such as distraction and visualisation can help to get you to the end of the race without falling apart.

Research has shown that when the workload starts getting tough, using distraction techniques – such as practising easy mental arithmetic – can reduce your rate of perceived exertion (how hard you think you are working). By focusing your mind away from the arduous task at hand you can trick your brain into feeling in a better place.

Visualisation, on the other hand ,allows your current state of mind to be partially distracted with implanted positive scenarios. Imagine yourself tall and strong, striding towards the finish with your own personal theme tune in the background. Repeating a mantra such as “fast, fit, fearless” to yourself will help enhance the effect.

See related 

• Here’s What Happened When Katharine Merry Asked Mo Farah For Great North Run Training Advice
• How To Keep Your Training For The Simplyhealth Great North Run On Track
• The Best UK Half Marathons For 2022: When And How To Bag A Place

Are there any signs people should look out for that suggest they should stop rather than battle through a tough patch?

It’s important to recognise the signs that may indicate you have reached the end of your physical capacity to run. Visual disturbances, listlessness and poor co-ordination can lead to a serious collapse and can even be signs of a medical emergency.

Always ensure you have filled in the medical history and medications section on the reverse of your race number just in case you’re ever in trouble on race day.

Simplyhealth plans help cover the cost of a range of health treatments, including physiotherapy, optician, dental appointments and more. For more information, visit simplyhealth.co.uk

The Simplyhealth Great North Run is a spectacular event and if you’re lucky enough to be one of the 57,000 runners taking part in it this year, you’re in for an absolute treat.

However, any race can become a lot less fun if you haven’t been able to train properly for it, either because of injury, lack of time, or a lack of effort – hey, we’re all guilty of the latter from time to time.

With the race now just a month away, we enlisted Paul Noble, running physio who is working with Simplyhealth, title partner of the Great North Run, for advice on what to do in the final six weeks if your training is going well, poorly, or not going at all.

Your training’s going perfectly. What should you be doing around this sort of time?

“It’s a fantastic feeling and a great psychological boost knowing that your training and race preparations have gone smoothly,” says Noble. “You’ve done all the hard work and must be feeling pretty pleased with yourself. Take time now to concentrate on the smaller but important preparations which can give you an extra 1-2% for your big day. Practise your race nutrition and hydration plan, fine tune your kit list and spend some time visualising the day of your race to double check you’re not leaving anything to chance.”

You’ve not been able to keep up with your training plan and keep skipping sessions. What should you do?

“First of all don’t panic!” says Noble. “It’s pretty common for runners to miss certain runs in the training programme for lots of different reasons. Some runners overtrain or peak too early so at least you know your best is still to come. The main lesson here is to make sure you don’t try and squeeze in extra training sessions just to make up the miles. The risk is you’ll overload your body too close to the big day and cause an injury. Continue your training programme from where you left off rather than skipping weeks to bring you up to date.”

See related 

• Half Marathon Training: Plans, Tips, Advice And More
• Common Running Injuries And What To Do About Them
• Here’s How Much Half Marathon Training You Have To Do To Break Two Hours

You haven’t started training

“Most of us mere mortals need to train for long runs,” says Noble, “to slowly and gradually condition our bodies to the stresses and strains required. If you’ve yet to start training then it’s key to evaluate your expectations of race day. It would be wise to plan to run at a sensible, slower pace with some intermittent walking thrown in. Start slowly and focus on enjoying the atmosphere rather than worrying about your time. If your training and preparation has been on the low side and you start the race too fast you’re likely to burn out halfway and have a slow torturous walk to the finish.”

You’ve gotten injured or are struggling with an injury

“Injuries close to race day are the dread of most runners,” says Noble. “If you feel an injury starting to niggle or it’s already taken hold then you’re not alone. Many runners will be dealing with aches and strains from the long miles they’ve put in to their training. Seeking the help of a physiotherapist will pay dividends in the long run. Muscles can be released, tendons and joints offloaded with tape and training programmes can be modified. Commonly runners try and run through the pain in order to complete their mileage plans for the week but in all reality an extra rest day or two allows the body precious time to recover.”

For more training advice visit greatrun.org/training-simplyhealth

The Royal Parks Half Marathon is London’s most exciting autumn running event, with a stunning closed-roads route that takes in four of the capital’s eight Royal Parks. If you’ve been lucky enough to get a spot in the event and have put the necessary training in then you can be pretty sure you’re going to have a great day, but to make extra sure of that, take heed of these handy last-minute tips.

Take An Old Jumper For The Start Line

The UK is enjoying an unseasonably warm October but temperatures before the 9am start will still be chilly, and you’ll be waiting in the start funnel for 20 minutes or more. If you take an old jumper you don’t mind parting with you can discard it just before you actually start running, and it will be collected and recycled by charity Traid.

Practise Pinching And Pouring

The Royal Parks Half Marathon has become more eco-friendly this year by swapping out bottles for cups at some water stations on the course. Drinking from a cup while running requires a little skill, but with the right technique you can avoid drenching yourself and make sure you get the desired hydration. Pinch the cup to form an oval and then pour from one of the thinner ends into your mouth, rather than putting the brim to your lips, where it will be knocked around the by the bounce of your running. Or, obviously, you can just stop and drink.

Steel Yourself For The Hyde Park Right Turn

There’s a point like this in many races, where you start running away from the finish while you can see a whole host of runners going towards it. In the Royal Parks Half Marathon you turn right near the seven-mile marker to complete a loop of Hyde Park and for our money this is mentally the toughest part of the race – you can see runners passing the ten-mile marker around that point while you still have almost half the race to go. Our advice? Get yourself in the zone and try to ignore the signs.

Don’t Go Mad When You Hit The Home Straight

Arriving in the home straight in any race is a joyful moment and usually it’s the time to turn on the afterburners and kick for home. However, in the Royal Parks Half Marathon the home straight is loooong – around a kilometre – so don’t start sprinting too soon or you’ll run out of gas with 400m still to go.

See related 

• Tips For Pacing The Royal Parks Half Marathon
• The Best UK Half Marathons For 2022: When And How To Bag A Place

Pick Your Tube Stop

Thanks to its central location the Royal Parks Half Marathon is very easy to get to on public transport, but it’s still worth planning your trip carefully to make sure you get there in plenty of time for the 9am start. The four closest Tube stations are Hyde Park Corner, Knightsbridge, Marble Arch and Lancaster Gate. Take your runner’s booklet with you to see your route to the start from there.

Get Money For Old Trainers At The Runners Need Stand

If you have a pair of knackered trainers that you’re ready to throw away take them to the race. You can trade them in for a £20 voucher to put towards new shoes at Runners Need as part of its Recycle My Run campaign, which launches at the Runners Need stand at the Royal Parks Half Marathon festival area. You can use the voucher there and then at the Runners Need stand, or in-store or online later.

The key to a strong race at any distance is good, consistent training – but even if you have logged months of quality preparation, it’s still possible for your big day to go awry if you don’t pace your race sensibly.

If you’ve entered the Royal Parks Half Marathon on 14th October, you’ll probably have been told several times not to go out too fast. It’s the most clichéd piece of running advice going, but no less correct for that fact.

Moving beyond that basic advice you might also have been told that running a negative split is a wise race strategy. For more information on what that means, plus other key pacing tips, we spoke to ON Running Coach Andy Hobdell.

At what point of the race should you start to crank up your speed?

So, you’ve run a sensible race, you’ve hit the first five and ten kilometre targets, you’ve just gone past halfway and you’re feeling good. This is the point not to get carried away but assess where you are in the race. If you’re running with a good group of people and are working well together, settle in for the next five kilometres. If the group starts to slow then push on.

I would then say the 15km point is a good position to start testing yourself with the pace and pushing a little harder. You’ve covered three-quarters of the race and are now into the push for the finish. You will have run many 5K runs in training, so having around 5K to go is a good point mentally to press for the finish.

If you have started out too fast and feel tired at the 10K mark or earlier, what should your strategy be for getting through the rest of the race?

Try to relax and ease back on the pace. Think about your breathing and allow yourself to recover. Break down the final part of the race, one kilometre at a time. Don’t become obsessed with the pace – focus more on how your body is feeling.

With all the work you have put into preparing for the race, the fitness is there. You just have to let your body recover and then you’ll be able to push for the finish using a more sensible rhythm.

Target time: sub-2hr

Race pace: 9min 10sec/mile

This plan is for you if… You can run continuously for 30-45 minutes. If you’ve completed a 10K event you’ll be in a strong starting position.

Running 13.1 miles in less than two hours is no mean feat, but follow it closely and this 12-week half marathon training plan will put you on track to achieve your goal. It’s the ideal plan for anyone who has completed 5K and 10K races and is now looking to take a structured approach to their training for a half marathon.

The plan has been put together by Justin Reid-Simms, a UK Athletics-qualified running coach at Alamer Athletic, and like all good running training plans it’s designed to gradually increase your fitness and the distance you cover, because doing too much too fast often results in injury.

We asked Reid-Simms to keep in mind that most runners will be fitting their training around a busy lifestyle, and he delivered a plan that’s easy to scale up and down depending on the opportunities you have to run. There are three runs a week as a baseline – shorter runs on Tuesday and Thursday before a long run on Sunday to build your endurance – plus two optional cross-training strength sessions and a Saturday run you can also do if you do have time.

“Everything after the three main runs is supplementary,” says Reid-Simms, “The other sessions will really help – it’s especially good to have that extra time on your feet with the optional run – but I understand that not everyone can commit to doing that many sessions a week.”

The Thursday run also includes the option to walk at times if needed. “Ideally you’d be running, but if you’ve been out of training for a little while, just take a bit of a breather,” says Reid-Simms. “At that stage it’s all about trying to get your body used to that amount of time on your feet. It depends on how hilly your route is too – hills can really beat you up at the start of a training cycle so it’s just a get-out.”

Take a look at the plan and if you decide it’s not for you, browse our range of half marathon training plans, which also includes advice for a successful race.

How The 12-Week Half Marathon Training Plan Works

The plan is split into three four-week blocks. The first block builds a base of fitness, with slight increases in the distance covered on the Thursday and Sunday runs.

The second block concentrates on building your endurance in a similar vein until the introduction of an intervals session in week seven. If it’s your first experience with interval running, steel yourself – it’s tough to run outside your comfort zone, but they’re a great way to make huge strides in your training.

The final block begins with another tough intervals session, but the good news is that by now you should be feeling comfortable running for over an hour, so it’s time to taper – winding down the amount you do gradually so your body is well rested and ready to go on race day.

“Make sure you do the ‘shake-out’ run the day before the race,” Reid-Simms advises. “It helps loosen the legs so you feel fresher on race day after the taper and can be a great way to settle nerves. Don’t go hard – this is no time for cramming extra training in. Just get out there.”

Each run asks you to complete a set distance, which can take a bit of planning. Reid-Simms recommends the route calculator in Map My Run (you will have to create an account) or an app called Footpath. Or you can try one of our favourite running route planners.

Whatever you do, try not to stick to the same old route for the full 12 weeks. “For the longer runs, jump on a train or bus, get off somewhere and run back home,” says Reid-Simms. “It’s a bit of variety that helps keep training interesting.”

Types Of Training Runs

There are four types of run in this plan, differentiated by the speed you need to run at. If you have a fitness tracker or running watch with GPS or a running app that can piggyback off your phone’s GPS, then you’re all set, but if you don’t fancy the extra expense Reid-Simms recommends using the talk test (in brackets after the breakdown of pace, below), which is essentially how many words you can get out while running at a particular pace. “It correlates really well with effort levels,” says Reid-Simms.

Aerobic Run: Builds to a steady 9min/mile (two/three sentences)

Interval Run: 8min 30sec/mile (two/three words)

Endurance Run: 10min/mile (carry on a full conversation)

Recovery Run: 10min-plus/mile

Block 1: Base Building

Week 1

Week 2

Week 3

Week 4

Block 2: Endurance

Week 5

Week 6

Week 7

Week 8

Block 3: Endurance And Speed

Week 9

Week 10

Week 11

Week 12

Are you following this plan for the Royal Parks Half Marathon 2018? Then join our training group on Facebook. 

Some people sign up for a marathon without being a regular runner and while it’s possible to get round on the day with a lot of hard work, it can end up being a bit grim. Half marathons are a smarter choice for the occasional runner who’s keen to tackle a big challenge. And if you follow a good training plan, you may even get around the course with a smile on your face – a training plan like this one by Justin Reid-Simms, UK Athletics-qualified running coach at Alamer Athletic.

Bear in mind, however, that this plan is designed for people who can already run for 20-30 minutes – it’s not a couch to half marathon plan. On the other hand, if you take a look at the plan and decide you could tackle something more demanding, try this 12-week training plan by Reid-Simms which aims to get you to the finish line in under two hours.

Unlike other training plans that ask you to cover a certain distance each session, this one just asks you to run for a certain amount of time and a particular piece. “Running by time allows you to plan out your day,” explains Reid-Simms. “It helps avoid rushing through runs because you’re trying to have a life!”

Speaking of lives, you’ll notice there are six sessions a week, but three are optional. “I’d advise people to do as many sessions as they can,” says Reid-Simms, “but plans change so don’t beat yourself up if you skip the optional workouts. Just be consistent with the key sessions.”

Those key sessions are a 20- to 30-minute run on a Tuesday, a run on Thursday that gradually increases in time up to 45 minutes, and a long run on Sunday that tops out at one hour 15 minutes. Not too bad, right?

The optional extras are an easy run on Saturday which will help get your body used to spending time on your feet, plus two strength training sessions on Wednesday and Friday.

You’ll also notice that on some of the Thursday and Sunday runs, Reid-Simms has included the option to walk if you need a quick break. “At that stage it’s all about time on your feet. There’s no need to push really hard, so just take a little bit of a breather, but after a while you want to be able to run consistently.”

How the plan works

The plan is split into three four-week blocks. The first builds a base of fitness, the second increases your endurance and the third starts with the hardest week of the plan before winding down to make sure your body’s well rested and ready for race day.

You’ll notice there’s a pattern to the first two blocks. The time you spend running builds gradually for three weeks, before dropping slightly in the final week to give your body a chance to recover from the increased workload.

The final block is different because it’s when you taper off your training. “It’s vital to listen to your body throughout this block,” says Reid-Simms. “The most important thing is to feel strong when you get to the start line, so if you feel that an extra rest day would be beneficial, then take it.”

Types of run

You’ll notice there are three types of run in this plan: aerobic, endurance and recovery. Each corresponds to the amount of effort you should put in, with the aerobic being the greatest amount of effort, endurance after that and recovery the least. The easiest way to work out the right amount of effort is to use the talk test. On the aerobic runs you should be able to get two or three sentences out, while during the endurance run you should be able to carry on a full conversation. During the recovery run you should be able to rant at length. We’re sure you can judge it without talking to yourself out loud if you’re running alone, but Reid-Simms does recommend running with someone else if possible “because you can both be a check on each other”.

See related 

• 10-Week Beginner Half Marathon Training Plan
• Beginner Half Marathon Training Plan
• Half Marathon Training: Plans, Tips, Advice And More

Block 1: Base Building

Week 1

Week 2

Week 3

Week 4

Block 2: Endurance

Week 5

Week 6

Week 7

Week 8

Block 3: Race Ready!

Week 9

Week 10

Week 11

Week 12

Having a target time is in no way necessary to enjoy taking part in a half marathon, but for many people the joy of covering 22.1km with hundreds or thousands of others is magnified by simultaneously smashing a personal goal. If your target time for the distance is under two hours, data from fitness app Strava suggest that you’ll need to clock up two to three hours of half marathon training a week for 12 weeks before the event.

Strava looked at data from 6,725 of its users who ran the Great North Run in 2016, analysing how much they ran in the lead-up to the event and cross-referencing it with their race time. Of course some people will be able to knock out a half marathon in 90 minutes on two weeks’ training, while others can pound the pavements for months without breaking 2hr 30min, but on average this is how much training you need to do to go sub-2hr.

For men, training starts at around two hours a week and peaks at 2½ hours ten weeks in, with time to taper afterwards.

RECOMMENDED: The Best UK Half Marathons For 2017: When And How To Bag A Place

Total time spent running isn’t the only thing to consider though. It’s best to follow a detailed half marathon training plan with a mix of sessions, including long easy runs and interval sessions, to prepare your body for the event. We’ve got you covered on that front, with our comprehensive guide to running a half marathon plus training plans for all abilities.

If breaking two hours isn’t the limit of your ambition, and you have your eye on 1hr 30min, then – as you might expect – you'll need to run more. The Strava data suggests that men who run break 90 minutes notch three to 4 ½ hours of training each week in the three months before a half marathon.

Strava also found that 50% of the 6,725 users who ran the Great North Run in 2016 did some form of cross-training alongside their running. Cycling was the most popular option, with 42% of those who cross-trained doing so on a bike, ahead of swimming (12%) and hiking (12%). Cross-training is a great way to build your fitness without overloading certain muscles through too much running, and mixing up your sports can also stave off boredom and help keep you motivated.

In conjunction with the Great North Run Strava are challenging athletes to join the Great 13.1 Record attempt on Sunday 10th September. This aims to set a new record for the amount of half marathons completed in a single day. For more info visit strava.com

Target time: Sub-1hr 45min

Race pace: 8min/mile (5min/km)

This plan is for you if: You run regularly, have finished half marathons and want to shoot for a sub-1hr 45min PB.

This ten-week plan from Soar running coach Ben Noad will put you in the best possible position to run a half marathon in 1hr 45min or less. There are five sessions a week – a mix of intervals, tempo runs and long runs.

There are two options for each training day. The first is the recommended session if you’re in tip-top shape, and the second is a back-up plan if you’re short on time or feeling especially tired. Noad has also provided coaching pointers throughout.

The plan uses “Soar paces” to explain how fast to run in each session. These range from Soar pace 1, which is a comfortable relaxed pace where you can hold a conversation with ease, to Soar pace 5, which is a sprinting pace that you can only sustain for two minutes or so.

In between you have gradual increases in intensity. So Soar pace 2 is faster than 1, but still a pace you can hold for long periods comfortably. Soar pace 3 will be around your half marathon or marathon effort, in that it can be held for long periods but you are working quite hard. Soar pace 4 is faster still – around the effort level you’d put in when running a 5K or 10K race, so pretty tough going even in fairly short bursts.

Your five Soar paces should be personal and reflect your fitness level, and they can also change from day to day depending on how fatigued you are or the terrain you’re running on. It’s about the effort level rather than speed – there’s no point in overdoing it to smash your easy Monday session if it leaves you with nothing in the tank for the rest of the week.

Week 1

Monday

30min at Soar pace 1

Alternative session: 20-25min at Soar pace 1

Coaching points: Have some fun during this first session and remember you can’t run too slow.

Tuesday

Rest

Wednesday

35-45min at Soar pace 1

Alternative session: 20-30min at Soar pace 1

Coaching points: This is your bread and butter run – you should finish feeling you could do a little more.

Thursday

45-50min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Coaching points: At this point, it’s more important to cover the time than to worry too much about pace.

Friday

Rest

Saturday

45min at your current half marathon pace. 5min warm-up and 5min warm-down at Soar pace 1.

Alternative session: 35min at your current half marathon pace. 5min warm-up and 5min warm-down at Soar pace 1.

Coaching points: In this session you’re looking to get comfortable running at pace. Try to relax into it.

Sunday

55-70min at Soar pace 1

Alternative session: 50-60min at Soar pace 1

Coaching points: This is an easy run that builds time on your feet.

Week 2

Monday

40min at Soar pace 1

Alternative session: 20-25min at Soar pace 1

Tuesday

Rest

Wednesday

40-45min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Thursday

45-50min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Friday

Rest

Saturday

• 5min warm-up at Soar pace 1
• 2 x 5K at target half marathon pace with 5min recovery at Soar pace 1 after each effort
• 6 x 1min at Soar pace 4 with 90sec recovery run at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1

Alternative session: 40min at target half marathon pace. 5min warm-up and 5min warm-down at Soar pace 1

Coaching points: This session gives you the opportunity to start exploring your target half marathon pace.

Sunday

60-85min at Soar pace 1

Alternative session: 60-65min at Soar pace 1

Week 3

Monday

40min at Soar pace 1

Alternative session: 20-25min at Soar pace 1

Coaching points: Treat this as an easy recovery run after a tough weekend. You should feel you can run a little more at the end of the run.

Tuesday

Rest

Wednesday

• 10min warm-up at Soar pace 1
• 12 x 1min at Soar pace 4, with 90sec recovery at Soar pace 1 between efforts
• 10min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 10min warm-up at Soar pace 1
• 8 x 1min at Soar pace 4, with 90sec recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Coaching points: Try to use an out-and-back course for the intervals so you start in the same place for the odd and even number reps. The key to all interval sessions is to remain consistent – you want to be finishing the session stronger than when you started. Think about your pace and whether you can hold it for the entire session. Remember the benefit of the session comes in the second half so try to manage your effort accordingly.

Thursday

35-50min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Friday

Rest

Saturday

Run your local free 5K parkrun and set a benchmark time. 10min warm-up and 10min warm-down at Soar pace 1

Alternative session: Run your local free 5K parkrun and set a benchmark time. 5min warm-up beforehand and 5min warm-down afterwards, both at Soar pace 1

Coaching points: I recommend parkruns because they’re a fun, friendly environment for your first real timed test – you get a chance to see what you can do.

Sunday

80-90min at Soar pace 1

Alternative session: 70-75min at Soar pace 1

Week 4

Monday

30min at Soar pace 1, or rest if you’re feeling fatigued

Alternative session: 20-30min at Soar pace 1, or rest if you’re feeling fatigued

Tuesday

Rest

Wednesday

• 10min warm-up at Soar pace 1
• 6 x 3min at Soar pace 3 or 4, with 2min recovery at Soar pace 1 between efforts
• 10min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 10min warm-up at Soar pace 1
• 5 x 3min at Soar pace 3 or 4, with 90sec recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Coaching points: This is in the same format as last week’s session – and will be repeated throughout the plan – so remember to use an out-and-back course, and keep the pace consistent.

Thursday

35-50min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Coaching points: Recovery day. Make sure this is a fun run and don’t go too fast.

Friday

Rest

Saturday

12km at your target half marathon pace. 10min warm-up and 10min warm-down at Soar pace 1

Alternative session: 10K at your target half marathon pace. 10min warm-up and 5min warm-down at Soar pace 1

Coaching points: You’ll be carrying training fatigue so this session asks if you can still hold that target half marathon pace.

Sunday

65-75min at Soar pace 1

Alternative session: 55-65min at Soar pace 1

Coaching points: You’ll have been increasing the duration of these runs in the first three weeks. This week you reduce the length so you can absorb the training benefit.

Week 5

Monday

30min at Soar pace 1 – or rest if you’re feeling fatigued

Alternative session: 20-25min at Soar pace 1 – or rest if you’re feeling fatigued

Tuesday

Rest

Wednesday

• 10min warm-up at Soar pace 1
• 9 x 2min at Soar pace 3 or 4, with 90sec recovery at Soar pace 1 between efforts
• 10min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 10min warm-up at Soar pace 1
• 7 x 2min at Soar pace 3 or 4, with 90sec recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

35-50min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Friday

Rest

Saturday

14km at your target half marathon pace. 10min warm-up and 10min warm-down at Soar pace 1

Alternative session: 12km at your target half marathon pace. 10min warm-up and 5min warm-down at Soar pace 1

Sunday

90-100min at Soar pace 1

Alternative session: 75-80min at Soar pace 1

Coaching points: This session takes the long run up a notch. Eat a good breakfast beforehand and make sure you are well hydrated.

Week 6

Monday

30-35min at Soar pace 1

Alternative session: 20-25min at Soar pace 1

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 6 x 4min at Soar pace 3 or 4, with 2min recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 4 x 4min at Soar pace 4, with 2min recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

35-50min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Friday

Rest

Saturday

25-40min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Coaching points: Take today easy ahead of tomorrow’s race.

Sunday

Find a 10K event and race it all-out. 10min warm-up and 10min warm-down at Soar pace 1. (No alternative session)

Coaching points: This is a chance to get your legs moving quickly in preparation for your half marathon PB.

Week 7

Monday

35-40min at Soar pace 1

Alternative session: 20-30min at Soar pace 1

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 5 x 5min at Soar pace 3 or 4, with 2min recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 4 x 4min at Soar pace 3 or 4, with 2min recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

30-35min at Soar pace 1

Alternative session: 20-25min at Soar pace 1

Friday

Rest

Saturday

• 5min warm-up at Soar pace 1
• 2 x 5K at target half marathon pace with 5min recovery at Soar pace 1 after each effort
• 6 x 1min at Soar pace 4 with 90sec recovery run at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1

Alternative session: 40min at target half marathon pace. 5min warm-up and 5min warm-down at Soar pace 1.

Coaching points: This is a repeat of the week two session – it’s a good time to prove to yourself how much your fitness has come on.

Sunday

1hr 45min-1hr 50min at Soar pace 1

Alternative session: 90min at Soar pace 1

Coaching points: Hydrate well and eat a good breakfast before you start this run, the longest so far. This is a good chance to form good nutrition habits for race day.

Week 8

Monday

30-35min at Soar pace 1 – or rest if you’re feeling fatigued

Alternative session: 20-30min at Soar pace 1 – or rest if you’re feeling fatigued

Tuesday

Rest

Wednesday

• Empty 10min warm-up at Soar pace 1
• 6 x 1km at Soar pace 3 or 4, with 2min recovery at Soar pace 1 between efforts
• 10min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 10min warm-up at Soar pace 1
• 4 x 1km at Soar pace 3 or 4, with 90sec recovery at Soar pace 1 between efforts
• 10min warm-down at Soar pace 1
• 10min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

30-50min at Soar pace 1

Alternative session: 20-35min at Soar pace 1

Friday

Rest

Saturday

15km at your target half marathon pace. 10min warm-up and 10min warm-down at Soar pace 1

Alternative session: 12km at your target half marathon pace. 10min warm-up and 5min warm-down at Soar pace 1

Coaching points: You’ll be carrying training fatigue so this session tests your ability to hold that target half marathon pace for the longest distance yet.

Sunday

1hr 45min at Soar pace 1

Alternative session: 95min at Soar pace 1

Coaching points: This is the last long run. Keep it nice and easy.

Week 9

Monday

Foam roller and stretching session

RECOMMENDED: The Foam Roller 101

Tuesday

35-40min at Soar pace 1

Alternative session: 20-30min at Soar pace 1

Wednesday

• 5min warm-up at Soar pace 1
• 3 x 3km at Soar pace 3 or 4, with 4min recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 3 x 2km at Soar pace 3 or 4, with 3min recovery at Soar pace 1 between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

Rest

Friday

30-35min at Soar pace 1

Alternative session: 20-30min at Soar pace 1

Saturday

70-85min at Soar pace 1

Alternative session: 60-70min at Soar pace 1

Coaching points: The goal is to feel that you have plenty of bounce left at the end of this run.

Sunday

Rest

Week 10

Monday

25-30min at Soar pace 1

Alternative session: 20-30min at Soar pace 1

Coaching points: We’re into the tapering phase so you’re as fresh as possible for race day.

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 10 x 1min at Soar pace 4, with 90sec walk recovery between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session:

• 5min warm-up at Soar pace 1
• 10 x 45sec at Soar pace 4, with 75sec walk recovery between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Coaching points: This is the final hard running session before race day.

Thursday

Rest

Friday

15-25min at Soar pace 1

Alternative session: 12-15min at Soar pace 1

Saturday

Rest

Sunday

Race day! 10min warm-up at Soar pace 1

Target time: Whatever you can manage

This plan is for you if: If you’re not a regular runner but you’ve taken the plunge and signed up for a half marathon that’s in ten weeks. This plan will get you in shape by the time the starting gun fires.

This ten-week plan from Soar running coach Ben Noad will take you from the couch to 21.1km via a very gradual build up in your training that will help you avoid getting injured. There are four sessions a week on the plan, but many of these will be short, or a mix of running and walking.

There are two options for each training day. The first is the recommended session if you’re in tip-top shape, and the second is a back-up plan if you’re short on time or feeling especially tired. Noad has also provided coaching pointers throughout.

The plan uses “Soar paces” to explain how fast to run in each session. These range from Soar pace 1, which is a comfortable relaxed pace where you can hold a conversation with ease, to Soar pace 5, which is a sprinting pace that you can only sustain for two minutes or so.

In between you have gradual increases in intensity. So Soar pace 2 is faster than 1, but still a pace you can hold for long periods comfortably. Soar pace 3 will be around your half marathon or marathon effort, in that it can be held for long periods but you are working quite hard. Soar pace 4 is faster still – around the effort level you’d put in when running a 5K or 10K race, so pretty tough going even in fairly short bursts.

Your five Soar paces should be personal and reflect your fitness level, and they can also change from day to day depending on how fatigued you are or the terrain you’re running on. It’s about the effort level rather than speed – there’s no point in overdoing it to smash your easy Monday session if it leaves you with nothing in the tank for the rest of the week.

Week 1

Monday

2 x 8min run at Soar pace 1 with 4min walk between to recover

Alternative session: 2 x 6min run at Soar pace 1 with 3min walk between to recover

Coaching points: This is the first session of the plan so have some fun and remember, you can’t run too slow.

Tuesday

Rest

Wednesday

10-15min continuous running at Soar pace 1

Alternative session: 8-12min continuous running at Soar pace 1

Coaching points: You’re looking to run without stopping so it’s important to set off at a very easy pace.

Thursday

Rest

Friday

2 x 12min run at Soar pace 1 with 4min walk between to recover

Alternative session: 2 x 10min run at Soar pace 1 with 3min walk between to recover

Coaching points: You’re going a little longer in this session but should be able to talk throughout – if you can’t you are running too hard.

Saturday

Rest

Sunday

10-12min run at Soar pace 1

Alternative session: 8-10min run at Soar pace 1

Coaching points: A short run to end your first race week of training. One week down!

Week 2

Monday

2 x 10min run at Soar pace 1 with 4min walk between to recover

Alternative session: 2 x 8min run at Soar pace with 3min walk between to recover

Coaching points: Try to run on grass or trails. It’s much better for your body.

Tuesday

Rest

Wednesday

14-18min run at Soar pace 1

Alternative session: 10-14min run at Soar pace 1

Coaching points: You’re running a bit further here so it’s even more important to take it at a very easy pace.

Thursday

Rest

Friday

2 x 14min run at Soar pace 1 with 4min walk between to recover

Alternative session: 2 x 11min run at Soar pace 1 with 3min walk between to recover

Coaching points: The longest total time running so far. Mix up the route you run to keep you mentally fresh throughout.

Saturday

Rest

Sunday

10-15min run at Soar pace 1

Alternative session: 8-12min run at Soar pace 1

Coaching points: This is a recovery day. You’re looking to bring all the week’s training together.

Week 3

Monday

2 x 12min run at Soar pace 1 with 3min walk between to recover

Alternative session: 2 x 10min run at Soar pace 1 with 2min walk between to recover

Coaching points: You’ll notice the recovery between the two runs is starting to reduce.

Tuesday

Rest

Wednesday

20-24min run at Soar pace 1

Alternative session: 14-18min run at Soar pace 1

Coaching points: You’re starting to log longer distances now. At this point it’s not uncommon to be experience some muscle soreness and fatigue. To help counter this, purchase a foam roller and roll your legs on it for 5min a day.

RECOMMENDED: The Foam Roller 101

Thursday

Rest

Friday

2 x 15min run at Soar pace 1 with 2-3min walk between to recover

Alternative session: 2 x 12min run at Soar pace 1 with 2min walk between to recover

Coaching points: The recovery time between runs is coming down sharply now. Adjust the intensity levels accordingly so you can complete both runs.

Saturday

Rest

Sunday

15-18min run at Soar pace 1

Alternative session: 10-12min run at Soar pace 1

Week 4

Monday

2 x 15min run at Soar pace 1 with 2min walk between to recover

Alternative session: 2 x 12min run at Soar pace 1 with 90sec walk between to recover

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 6 x 90sec at Soar pace 2, with 90sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 6 x 1min at Soar pace 2, with 90sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Coaching points: Try to use an out-and-back course for the intervals. That means complete the first interval, then turn around and retrace your steps for the second interval. The key to all interval sessions is to remain consistent, so this helps you to cover a similar distance in a similar time each go. Before you start the intervals, think about your pace and whether you can you hold it for the entire session. The benefit of the session comes in the second half so try to manage your effort accordingly.

Thursday

Rest

Friday

15min run at Soar pace 1

Alternative session: 12min run at Soar pace 1

Coaching points: This is a recovery day. Take the chance to just enjoy your running.

Saturday

Rest

Sunday

20-35min run at Soar pace 1

Alternative session: 16-22min run at Soar pace 1

Coaching points: Sunday’s now becoming a longer run day. This helps to build the endurance necessary for completing a half marathon.

Week 5

Monday

2 x 15min run at Soar pace 1 with 1min walk between to recover

Alternative session: 20min run at Soar pace 1

Coaching points: This is the last Monday run with recovery walks!

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 5 x 2min at Soar pace 2 or 3, with 2min walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 5 x 90sec at Soar pace 2 or 3, with 90sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Coaching points: This is in the same format as last week’s session – and will be repeated throughout the plan – so remember to use an out and back course, and keep the pace consistent.

Thursday

Rest

Friday

15-18min run at Soar pace 1

Alternative session: 12-15min run at Soar pace 1

Saturday

Run your local free 5K parkrun and set a benchmark time. 5min warm up and 5min warm down at Soar pace 1. (No alternative session)

Coaching points: I recommend parkruns because they’re a fun, friendly environment for your first real timed test – you get a chance to see what you can do.

Sunday

Rest

Week 6

Monday

30-35min run at Soar pace 1

Alternative session: 20-25min run at Soar pace 1

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 4 x 3min at Soar pace 2 or 3, with 2min walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 5 x 2min at Soar pace 2 or 3, with 90sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

Rest

Friday

20min run at Soar pace 1

Alternative session: 12-15min run at Soar pace 1

Saturday

Rest

Sunday

45-60min run at Soar pace 1

Alternative session: 35-45min run at Soar pace 1

Coaching points: Hydrate well before you start this run and eat a good breakfast – one that you’ll eat on race day. Porridge is a great source of energy.

Week 7

Monday

35-40min run at Soar pace 1

Alternative session: 20-30min run at Soar pace 1

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 5 x 4min at Soar pace 2 or 3, with 2min walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 6 x 3min at Soar pace 2 or 3, with 90sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

Rest

Friday

20-25min run at Soar pace 1

Alternative session: 15-18min run at Soar pace 1

Saturday

Rest

Sunday

55-75min run at Soar pace 1

Alternative session: 45-60min run at Soar pace 1

Coaching points: Hydrate well and eat a good breakfast before this session to form good habits before race day. This is the longest run so far so it’s fine to have a little walk at points.

Week 8

Monday

Foam roller session

Tuesday

35-40min run at Soar pace 1

Alternative session: 20-30min run at Soar pace 1

Coaching points: Hopefully these runs are starting to feel a little easier now.

Wednesday

• 5min warm-up at Soar pace 1
• 7 x 1km at Soar pace 3 (aim for your parkrun pace), with 2-3min walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 6 x 2-3min at Soar pace 3, with 90sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

Rest

Friday

20-25min run at Soar pace 1

Alternative session: 15-18min run at Soar pace 1

Saturday

Rest

Sunday

Sign up for a 10K event and race it all out. 5min warm up and 5min warm down at Soar pace 1

Alternative session: 60-80min run at Soar pace 1. Feel free to walk at points if needed.

Coaching points: Hydrate well before you start this run and consider taking an energy gel halfway through either session.

RECOMMENDED: The Best Running Gels

Week 9

Monday

Foam roller session

Tuesday

35-40min run at Soar pace 1

Alternative session: 20-30min run at Soar pace 1

Wednesday

• 5min warm-up at Soar pace 1
• 3 x 3km at the pace you ran the 10K at the weekend, with 5min walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 4 x 2km at Soar pace 3, with 4min walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

Rest

Friday

20-25min run at Soar pace 1

Alternative session: 15-18min run at Soar pace 1

Saturday

75-90min run at Soar pace 1. Take two to three 1min walking breaks to help you hit the target time

Alternative session: 60-80min run at Soar pace 1. Take two to three 1min walking breaks to help you hit the target time

Coaching points: This is the last long run before the half marathon. Use the kit and shoes you will use for the race to avoid any nasty surprises on the day. Take one to two energy gels on this run.

Sunday

Rest

Week 10

Monday

25-30min run at Soar pace 1

Alternative session: 20-25min run at Soar pace 1

Coaching points: We’re in the tapering phase, reducing the amount you run, to make sure you’re as fresh as possible for race day.

Tuesday

Rest

Wednesday

• 5min warm-up at Soar pace 1
• 10 x 1min at the Soar pace 3 or 4, with 90sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Alternative session

• 5min warm-up at Soar pace 1
• 10 x 45sec at Soar pace 3 or 4, with 75sec walk to recover in between efforts
• 5min warm-down at Soar pace 1
• 5min of stretching, focusing on the hip flexors, glutes and hamstrings

Thursday

Rest

Friday

15-25min run at Soar pace 1

Alternative session: 12-15min run at Soar pace 1

Saturday

Rest

Sunday

Race day! 5min warm up at Soar pace 1

We’ll be honest, we’d enter any competition to win a wheel of Jarlsberg® cheese. Just imagine – a whole 10kg of creamy, sweet, nutty cheese. But this competition’s even better than that because Jarlsberg is a sponsor of the Royal Parks Foundation Half Marathon (it is a great snack for runners after all, thanks in part to its stonking protein content, 27g per 100g) and is offering one lucky Coach reader two places on the starting line (for you and a friend, you don’t have to run the course twice). There are also ten runners-up prizes of a Jarlsberg cheese goody bag up for grabs.

The Royal Parks Half Marathon is an ideal race for any runner. It’s many people’s first half, because the relatively flat course means no hills to struggle up. The route is exceptionally picturesque, starting in Hyde Park before passing through Green Park, St James’s Park and Kensington Gardens, and taking in sights such as Buckingham Palace and the Houses of Parliament. Plus, you get to train during the summer months (pity people who are “lucky” enough to bag a place on the London Marathon – their training starts in the freezing depths of winter).

RECOMMENDED: Half Marathon Training Guide

Places in the Royal Parks Half are also prized by more experienced runners who use the flat course and “Goldilocks” conditions of late summer/early autumn (that’s not too hot, not too cold) to aim for a new personal best.

So what are you waiting for? Enter our competition now. The competition closes at 12pm on Monday 17th July and winners will be notified by Tuesday 18th July, just in time to start a 12-week training plan.

This competition is now closed

A massive 16,000 people took on the Royal Parks Half Marathon on October 9, and in among the celebrities, club runners and people dressed as squirrels were Coach’s competition winners, who each received a Fitbit tracker to help them with their training. Here’s how they fared…

Robin Plowman, 34, from South london

Finished with a time of 1:50 

“I had to adjust my target time from 1:42 (PB) to 1:50 as I could only run at lunch. It made it more difficult to get the distances in. Despite only 3.5 hours’ sleep the night before (my eldest son woke up very early), I clocked 1:50:56. The main challenge in training was time. With a one- and a three-year-old, I keep it family time in the evening and weekends. The Fitbit was essential. It’s been brilliant for tracking my live progress, and having the (statistical) breakdown after kept me focused on getting the best out of the next run.”

Carolyn Shier, 52, from West Sussex

Finished with a time of 2:32 

“The race was worse than expected because I woke up with a heavy cold that morning. I was aiming for 2:30 but managed 2:32, which I was pleased with, considering how rough I felt – and I managed a sprint finish! I was really strict about not drinking during training – as I’ve got older it impacts me more so I just cut it out. I did have a drink the night after, which tasted lovely! The Fitbit definitely helped – it was great knowing accurately how far and fast I’d run.”

Matt Richardson, 26, from Hertfordshire

Unable to run due to injury 

“It was incredibly frustrating getting injured. I tore my calf muscle playing football simply by sprinting for the ball. I did nothing for six weeks and then realised I had a week to go before the Royal Parks Half. I decided to go for a six-mile run – I got halfway and had to stop. It was a long three-mile limp home. During training the Fitbit was so useful when going out for runs because the aspect I struggle most with is pacing myself. I’ll tend to run to the pace of the music I listen to. With the Fitbit you’re notified when you complete a mile, so you can adjust your pace for the next mile. I still really want to do a half marathon, and hopefully when the leg heals I will be out running again and looking for a race early in the New Year.”

RECOMMENDED: Half Marathon Training Plans

Somewhere between the all-out aggression of a 5K or 10K race and the chess-like psychological and physical battle of the marathon lies the half marathon – too far to be taken lightly and yet not so far you can afford to start nice and slowly, as in a marathon. Half marathons can be glorious blasts that allow you to push yourself along at your lactate threshold, feeling like you are flying while retaining the thrill of a true long-distance race. At worst, they can catch the unprepared and uncontrolled runner out, delivering a knockout blow that turns the later stages into a nightmare death-march.

But none of that really mattered to the runners assembled on the start line of the Royal Parks Half Marathon on Sunday 6th October – they were just all delighted to have been able to get a place. Because, appropriately for a half marathon in central London taking in many of the great sights and sounds of this great city, there are far more people looking to get a place than there are places available. There was a real feeling that, come what may, the 16,000 people taking part were going to make the most of this glorious opportunity.

As ever with a race of this magnitude, in a city as busy and vibrant as London, organisation is key. And after six years, the team putting the race on got everything right. Runners were invited to take their places in pens which had been allocated based on expected finish time and then released on to the course at staggered intervals to ensure there was no bunching or bottlenecks. The start went flawlessly from the moment that Strictly Come Dancing stars Natalie Lowe and Ian Waite sent the first runners on their way.

The course for the half marathon sees runners passing Buckingham Palace and the Houses of Parliament before heading along the River Thames and then back towards the Hyde Park where the race starts and finishes. All of this means that while there are masses of sights to distract those looking for something to take their mind off the effort of running 21km, the course is also flat and potentially very fast for those looking to achieve a decent time.

The final cherry on the cake was the race village adjacent to the finish line. By the time the runners were streaming through the gantry over the timing mats, the sun was out and a real party atmosphere was in place. The charity tents welcomes their runners with open arms, tea, cake and massage tables while other runners take advantage of the tasty food available. And for those who still had the energy there was the Activity Zone where giant games, a mobile climbing wall and FitSteps were on offer.

The Royal Parks Half is now a well-established race and one that delivers all the best that London has to offer – a great atmosphere, superb organisation, great support and a course that's both flat and fast.

Only two weeks ago, I got off a plane from a two-week holiday in Tenerife and finished Nike’s Run To The Beat Half Marathon in a pretty good but not great time of 1hr 43min. Now, with a fortnight’s decent half marathon training under my belt, I’m on the start line for the sell-out Royal Parks Half Marathon in London’s Hyde Park with the aim of knocking more than five minutes off that time. My current PB is 1hr 38min and I’m confident of beating it.
 
I spoke to Full Potential running coach Keith Anderson for some advice before the race, so I know that I need to aim for 7min 45sec miles for the first eight miles of the race [or 4min 50sec per kilometre for 13km]. At the gun I’m off, running a little bit faster than advised.
 
All goes well until mile four where the course makes a U-turn on Westminster bridge and I have to whack the brakes on so I don’t take out the hordes of surrounding competitors – corners have always been my weakness. I gradually get back into my stride and I feel well on target until the eight-mile mark. People will tell you that’s when you often hit the wall. I can confirm it's true and bloody horrible to boot – I feel shattered and my legs are burning, just as the all-important part is coming up.
 
Anderson had told me to really focus between miles eight and ten and aim to do these two miles at a 7min 20sec pace. I’m not sure if it’s the pressure of the increased speed or just my muscles giving in, but my legs aren’t having any of it – I go totally the opposite way and slow down. Not happy with my 7min 57sec miles, I fall into a sulk and walk – the first time I have ever walked in a race. Feeling deflated, I allow myself 50 steps before forcing myself to run to the next mile marker. I manage it, and then walk again. Damn it!

With three miles to go, I’ve well and truly lost my head. Anderson had told me to use these last miles to overtake as many people as I could, but I feel as if my race is over. Thankfully the inclines are behind me so I decide to just enjoy the last three miles and go with the flow. I cross the finishing line with a time of 1hr 44min.
 
It’s a shame my race didn’t go to plan – the route and atmosphere were great but it obviously wasn’t my day. Perhaps I need to go on a two-week holiday before every race, or perhaps actually follow the expert advice I'm given and not set off too fast. Oddly enough, I prefer the sound of the holiday.

I may never get to experience the pain of childbirth, bikini waxes or how it feels to wear a bra that pinches in all the wrong places, but for one hour, 26 minutes and 30 seconds on 25th September, I knew what it was like to run as a woman.
 
No, before you ask, not because I’d had pre-race transgender surgery. I’d forgotten my timing chip and when I ran into Health & Fitness’s Lucy Miller by the starting gate, she offered to let me have hers. She’d just got back from holiday and wasn’t going to go all out so wasn’t that bothered about her time.
 
So on to the race itself. I went into it with the aim of finishing in under 1hr 35min but didn’t think I could top my half marathon PB of 1hr 32min because I was feeling a little sluggish. My race strategy was to get ahead of the 1hr 30min pace setter and stay in front of him for as long as I could. At the 2011 Adidas Silverstone Half (where I’d posted my PB) he caught me at the eight-mile mark and left me for dust so I figured that if I could stay in front until the seventh mile I’d come in at around 1hr 35min.
 
Run To The Beat’s USP is that there are music stages dotted around the course where you’re meant to get inspired by top DJs spinning uplifting tunes. But because I’d been told that there were big stretches of the race where there wasn’t any music, I decided to run with an iPod to keep myself motivated. I could, however, appreciate how the pumping beats and pumping fists of the DJs would give you a boost if you were struggling.

The thing that had really drawn me to the race was the futuristic Canary Wharf and Greenwich course. Most of the time I run off-road so big city races such as this make me feel as if I’m racing through a Blade Runner set.
 
More than 10,700 people entered the race so it was pretty congested at the start but once we got past the three-mile mark, it opened up a lot. I could have done with a water station at two miles (the first was at three) but after that, they were well spaced and I never felt dehydrated.
 
I’d been warned that the race was hilly but I’d done a fair bit of hill training up meaty off-road humps near my home in Oxford so, while I wasn’t overjoyed about the prospect of hammering up them during the race, I was prepared.
 
The hills were between miles four and seven. The one between mile six and seven was the steepest, but I put my head down and charged up it. I find that technique really works for me. OK, so it’s an inefficient way to run but getting into a charge frame of mind makes me feel like a bull. Once we hit mile seven the race flattened out a treat. At mile 10 there was a half-mile of downhill from the top of Greenwich Park. I let my legs go, which sped me up without increasing my effort.

As I hit mile 11 I was somehow still ahead of the 1hr 30sec pacesetter. I wasn’t sure if I could keep it that way for the last two miles because I was really starting to suffer but I was determined to give it a go by employing an interval technique. Every three minutes I’d run one minute fast by timing my right foot strikes to each second.
 
There wasn’t any 12-mile sign, or maybe it was just that I was so deep in the trenches at that point I missed it. The next marker I came across was the 750m to go sign. I looked at my watch – it said 1hr 24min. I almost stopped in shock. At the 250m mark I channelled the lightness of Lucy Miller (she weighs 55kg to my 82kg) and started to sprint towards the finishing line.
 
I crossed it at 1hr 26mins 29sec, smashing my PB by almost six minutes. After I took off Lucy’s timing chip I embarrassingly staggered into the spectators barrier and went arse over tit into the crowd like a big clumsy man. Oh, to be a woman again. Next time I will be entering as Nicola Hutchings – it might be what finally gets me in under 1hr 25min.
 

What with holiday and various other commitments, I didn’t manage to fit in any half marathon training or run a single race over the summer months – and as autumn approached I found myself keen to get out on the road again. The fun begain on the last Sunday in September, at the Sony Ericsson Run To The Beat Half Marathon in Greenwich, London.
 
Since this was my first race in a while, I was determined not to push myself too hard. Being out of practice I struggled during the early stages – particularly around mile six, where there was a bitch of a hill to climb – but the sunshine drew a huge crowd and their support kept me going. After the halfway point the course was fairly flat and I felt good so I started to push. I reached the finish line in 1hr 43min, putting me in 50th place – but more importantly I was only six minutes off my personal best. The hunger to race was definitely back.

I began to wonder if I could have beaten my PB of 1hr 37min if I’d pushed harder at the start. There was only one way to find out – so I entered another race. This time it was the Royal Parks Half Marathon on Sunday 11th October, which runs through some of London’s most attractive green spaces. No nasty hills in this one and thanks to the flatness of the course I powered across the finish line in 1hr 36min. It’s always pleasing to record a PB – but doing it so soon after a break from racing was exhilarating.
 
After this hugely satisfying result I would have been content to rest for a while, but an invitation to run in the Nike Half Marathon in San Francisco on 21st October was too good an opportunity to turn down. When I arrived in San Francisco, the guys from the Nike press team took me on a five-mile training run that seemed to take in every one of the city’s hellishly steep hills. This was going to hurt. A lot.
 

But starting alongside 20,000 buzzing runners the next morning gave me enough energy to handle any climb. The race was a cracker – every mile had a highlight, including dancing cheerleaders, bands and a chocolate pit stop. The hills were no less brutal the second time around, but the awesome views of Alcatraz and the Golden Gate Bridge they afforded made them almost manageable. I did end up having to walk a couple of them, which meant no PB this time, but I was pleased to cross the line in 1hr 41min after what has to be the hardest half marathon I’ve entered. I’ll be back next year, though, to take my revenge on those vicious hills.