Are you ready to take on your first half marathon? Whether you’ve completed a 5K, are working through a 10K plan, or just want to tackle a big goal alongside your favorite mom running group, training for a half marathon is one of the most empowering journeys you can take.
At Moms on the Run, we’ve helped women reach thousands of finish lines with confidence. Thanks to our expert coaching, supportive community, and our customized half-marathon training plan written by our National Fitness Director and Olympian, Carrie Tollefson.
If you’re ready to lace up and train smarter (not harder), here are 10 must-know tips for training for — and rocking — your first 13.1 miles.
- FOLLOW A REALISTIC HALF MARATHON TRAINING PLAN
The first step to success is having a half-marathon training plan that’s right for your fitness level and schedule. A good beginner plan should last 12 to 16 weeks, gradually building mileage while incorporating rest and cross-training.
- BUILD LONG RUNS GRADUALLY
Long runs are the cornerstone of any marathon training plan — half or full. Your weekly long run should increase slowly over time, maxing out at 10 or 11 miles a couple of weeks before race day.
Don’t stress about running the full 13.1 in training. If you can complete 10 miles, adrenaline and determination will carry you through the last few on race day.
- PRACTICE PACING
Knowing your pace — and sticking to it — is key to avoiding burnout during your half marathon. On most training runs, aim for a relaxed, conversational pace. Sprinkle in one day of speed work or tempo running to build cardiovascular endurance and challenge yourself.
During training, experiment with different paces so you feel confident finding your rhythm on race day. Your half marathon training plan should include a mix of distances and intensities to help with this.
- NAIL YOUR NUTRITION AND HYDRATION STRATEGY
Don’t leave your fueling plan to chance. Use your training runs to figure out which energy gels, drinks or snacks sit well in your stomach and give you the boost you need. For any run longer than an hour, taking in carbs during the workout can make a huge difference in your energy levels.
Hydration is just as important. You may need to carry a water bottle or wear a hydration belt. It might feel awkward at first, but it beats hitting a wall during your race.
For awesome race nutrition during your training and racing, Moms on the Run partners with UCAN. Receive a 15% discount from UCAN race nutrition, using promo code UCANMOTR.
- STRENGTH TRAIN TO STAY STRONG AND INJURY-FREE
One of the most underrated running benefits? Strength training. It builds more than just endurance — it strengthens your whole body. But pairing running with strength training is essential for injury prevention and performance.
Moms on the Run workout classes include strength circuits that target the muscles runners use most. Add two strength sessions per week to build core, glute, and leg strength — it’ll make those hills (and the final miles) feel a whole lot easier.
- STICK WITH WHAT YOU KNOW ON RACE DAY
There’s a golden rule among runners: Don’t try anything new on race day. That means no new shoes or clothing, no untested race fuel and no last-minute breakfast experiments.
During your training, simulate race conditions — including gear, timing and nutrition — so that by the time race day arrives, your routine is second nature.
- TAPER SMART AND TRUST THE PROCESS
Two weeks before your race, your half marathon training plan will reduce your weekly mileage — this is called the taper. It allows your body to recover and store energy for race day.
You may feel tempted to squeeze in one more long run or intense workout but resist the urge. Tapering is essential for showing up on race day feeling refreshed and strong.
- PACE YOURSELF TO AVOID THE WALL
It’s easy to get caught up in the excitement of race day, especially if this is your first time surrounded by hundreds (or thousands) of runners. But starting too fast is a common mistake.
Run your own race — not someone else’s. Use a watch or pacing app if needed. Aim to run the second half of the race at the same pace or even slightly faster than the first. A strong finish feels amazing and builds confidence for your next goal — maybe a full marathon!
- EMBRACE THE RUNNING BENEFITS — BODY AND MIND
Training for a half marathon does more than get you in shape. It builds self-discipline, reduces stress, boosts your mood and helps you build a deeper connection to your own strength.
Every single mile you log during training is a victory — and deserves to be celebrated. Post a sweaty selfie. Journal about your progress. Treat yourself to a new tank or recovery treat. Your commitment matters.
And when race day arrives, soak it all in. From the nervous energy at the start line to the joy of the final stretch, this is your moment. You’ve earned it.
- FIND YOUR RUNNING GROUP
If you’re looking for motivation, accountability, and expert guidance, now is the perfect time to join Moms on the Run. Whether you’re walking, jogging, or aiming for a personal record, you’ll find a pace — and a community — that works for you.
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