Jill Lamontagne is a Strategic Wellness Planner with a Coaching Mindset who has turned her passion for health sciences and education into actionable guidance for athletes and clients alike. As Assistant Supervisor of Adult Case Management at Waypoint, she designs strengths-based plans that promote sustainable well-being, while outside the office she coaches youth sports, organizes community cleanups, and runs her own half-marathons. This blend of evidence-based strategy and firsthand racing experience makes Jill a credible voice for anyone preparing to tackle 13.1 miles.
Training for a half marathon is both a physical and mental commitment, but with the right plan and mindset, it’s an achievable goal for runners of all experience levels. A half marathon covers 13.1 miles, and preparing for that distance takes time, consistency, and patience. Whether the goal is to cross the finish line or to hit a personal time target, following some basic principles can make the training journey smoother and more enjoyable.
One of the most important things for first-time half marathon runners is to start with a realistic and structured training plan. Most beginner-friendly plans last 10 to 14 weeks and gradually build mileage each week, allowing the body time to adapt and avoid injury.
A good plan typically includes a mix of easy runs, one longer run each week to build endurance, and rest or cross-training days to allow muscles to recover. Ramping up mileage too quickly is one of the leading causes of injury, so it’s important to resist the urge to do too much too soon.
Incorporating cross-training can be a valuable part of half marathon preparation. Low-impact activities like cycling, swimming, or strength training help improve overall fitness while reducing strain on joints and muscles that running can cause. Strengthening core and leg muscles not only supports better running form, but also reduces the risk of injury, especially as mileage increases.
Pacing is another key aspect of training. Many new runners make the mistake of running every training run at the same speed, often too fast, which can lead to burnout or injury before race day. Training runs should vary in pace, with most miles run at an easy, conversational speed. Some runs may include short bursts of faster paces or tempo efforts to build stamina and strength, but the long runs should focus more on distance than speed.
Nutrition and hydration habits developed during training are just as important as the runs themselves. Runners need to pay attention to fueling both during longer runs and in everyday life to support recovery and performance. Eating balanced meals with enough carbohydrates, proteins, and healthy fats will help sustain energy and repair muscle tissue. Learning how to hydrate properly and understanding what the body needs on long training days will also prevent problems on race day.
Rest and recovery should never be overlooked. Regularly taking rest days gives muscles time to rebuild and adapt, helping prevent overuse injuries. Sleep, stretching, and foam rolling are all simple recovery tools that can make a difference over the course of a multi-week training plan.
Finally, one of the best things new runners can do is practice race-day routines well before the actual event. This includes testing gear, figuring out the best pre-run meals, and practicing hydration and fueling strategies on long runs. This preparation helps eliminate surprises on race day and boosts confidence.
Training for a half marathon is as much about building healthy, sustainable habits as it is about reaching a mileage goal. With smart planning, gradual progression, and attention to recovery, most new runners can reach the starting line feeling prepared and finish the race feeling proud.
