Discover practical, evidence-based training advice to help you become a stronger, faster and more confident half marathon runner. From beginner programmes and long runs to interval sessions, pacing strategies and tapering, these articles will help you train smarter and achieve your running goals.
At some point during a half marathon, there’s a good chance things are going to get tough. Your legs become heavier. Holding your pace requires more concentration. The finish line still feels a long way away. And a little voice starts suggesting that slowing down would be a very good idea. This isn’t necessarily a…
Tempo running is an important bridge between easy aerobic running and the harder threshold work used earlier in a half marathon training build up. Done correctly, it teaches you to settle into a strong, sustainable rhythm and maintain efficient running for an extended period without turning every quality session into a hard interval workout. This…
A downhill in the opening kilometres of a half marathon can feel like free speed. Your legs are fresh. Your breathing is comfortable. Gravity is helping you along, and suddenly you’re running considerably faster than your planned race pace without feeling like you’re working any harder. It’s tempting to take advantage of it. After all,…
Training for a half marathon isn’t simply a matter of running a little farther each week until you can cover 21.1km. Nor is it about cramming as much speed work as possible into the final few weeks before race day. Good half marathon training is about developing the right fitness at the right time. That’s…
Threshold training is one of the most valuable components of half marathon preparation. It teaches you to run strongly at a sustained intensity without crossing the line into an effort that causes fatigue to accumulate too quickly. This week’s Coach Ray’s Workout of the Week is 4×5 Minute Threshold—a simple but highly effective session consisting…
You’ve completed the long runs, worked on your pacing, and built your fitness. Then race morning arrives, and suddenly you’re trying something new. A different breakfast. A brand-new energy gel. Shoes you’ve only worn once. A rushed warm-up because you arrived later than planned. It might seem like a small thing, but race morning isn’t…
Your weekly long run is the cornerstone of successful half marathon training. It isn’t simply about covering more kilometres than you did the previous week. A well-executed long run builds the endurance, confidence and resilience you’ll need to comfortably cover 21.1 kilometres on race day. Whether you’re training for your first half marathon or chasing…
Hill training has long been one of the most effective ways to become a stronger, faster and more efficient runner. While many runners associate hills with simply building stronger legs, a well-designed hill session also develops aerobic fitness, improves running economy and reinforces good running technique. This week’s Coach Ray’s Workout of the Week is…