5k & 10k TRAINING

HALF MARATHON

YOUR FIRST STEPS TOWARDS A HALF MARATHON
- IT ALL STARTS HERE

Nobody said that taking on a half marathon would be a walk in the park - but that's what makes crossing the finish line so sweet. 

For any runner, conquering a half marathon is immense. So it's time to get in the zone, hit the streets and start your journey towards a truly memorable achievement. 

To guide you on your journey, we've put together a series of training plans to help you hit your target. 

training half marathon

RULE YOUR HALF MARATHON

Get expert advice from our team of experts and take the first strides to ruling your next half marathon.

Whether you're chasing a PB or looking just complete 13.1, you can access the latest information on nutrition, hydration and training techniques to help you to achieveyour half marathon goals.

training half marathon rule yor run

RACE DAY

The big day is upon you. Trust all the training you’ve put in and have confidence in your ability that you can deliver the goals you’ve set. 

CREATE YOUR OWN PACEBAND 

Hitting your target time is all about pacing an even race. And that's where our paceband can help.

It breaks your race into even splits and works out your target time for each mile. For example, if you want to complete a marathon in four hours, you should be running roughly nine-minute miles.

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training half marathon race day

INJURY PREVENTION AND RECOVERY TIPS

1. Replace the fluids you’ve lost
How much you sweat will depend on a number of factors such as the environmental conditions, intensity of the exercise session and your individual sweat losses. Click here to try our Fluid Loss Calculator and discover how much you need to replace.

2. Consume carbohydrate
If you’ve been running intensely for > 60 min, aim to consume  around 1g of carbohydrate per kg of your body mass within the 4 to 6 hours post exercise. 

3.  Be sure not overlook the recovery period
Aim to consume 15-25g protein 0-2 hours posyt exercise. Excellent food choices include a low fat chocolate milk shake, chicken sandwich, tuna or cheese with a jacket potato, baked beans on toast.

4. Get quality sleep
Sleep is an important part of good recovery. Try to get at least 8 hours of quality sleep after a training session or race. If you train twice per day, try to fit in a short 20 min power nap prior to your evening session.

training half marathon injury prevention

TUNE YOUR BODY

PACE BAND

Hit your target time by pacing an even race.

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HYDRATION CHART

Are you staying hydrated enough?

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