Half Marathon Training: Optimal Weekly Mileage, Long Runs, and Progression

What is a good mileage for a half marathon?

A good mileage for half marathon training typically ranges from 15-35 miles per week, gradually increasing over 10-14 weeks, with a peak long run reaching 10-12 miles, but this must be highly individualized based on your current fitness, running experience, and race day goals.

The Nuance of "Good Mileage"

Defining "good mileage" for a half marathon is less about a single, universal number and more about a strategic, progressive training volume that aligns with an individual's specific needs and objectives. A half marathon, at 13.1 miles (21.1 km), requires a significant aerobic base, muscular endurance, and mental fortitude. The optimal mileage for preparation will vary greatly depending on several key factors:

• Current Fitness Level and Running Experience: A seasoned runner will safely handle higher weekly volumes than a beginner.
• Race Day Goals: Are you aiming simply to finish, achieve a personal best, or qualify for another event?
• Time Available for Training: Most plans range from 10 to 14 weeks.
• Injury History and Body's Response to Training: Listening to your body is paramount.

General Weekly Mileage Recommendations

These are general guidelines and should always be adapted to your personal circumstances. The principle of progressive overload is key – gradually increasing your training stress over time.

• For Beginners (Goal: To Finish Comfortably):
  • Weekly Mileage: 15-25 miles per week (including your long run).
  • Focus: Building consistency, increasing time on feet, and developing aerobic endurance. Most runs should be at an easy, conversational pace.
• For Intermediate Runners (Goal: Improve Time/Performance):
  • Weekly Mileage: 25-35 miles per week.
  • Focus: Incorporating varied paces, such as tempo runs and occasional speed work, alongside easy runs to improve running economy and lactate threshold.
• For Advanced Runners (Goal: Optimize Performance/Achieve PR):
  • Weekly Mileage: 35+ miles per week.
  • Focus: A more structured approach with dedicated workouts (intervals, long tempo runs, progression runs) integrated into a higher volume of easy running.

The Cornerstone: The Long Run

Regardless of your experience level, the weekly long run is the most critical component of half marathon training. It specifically conditions your body to sustain effort for extended periods, improves fat utilization, strengthens supporting muscles, and builds mental resilience.

• Peak Long Run Distance: For a half marathon, your peak long run should typically reach 10-12 miles (16-19 km). While some advanced runners may go slightly further, hitting the full 13.1 miles in training is generally unnecessary and can increase injury risk without significant performance benefits for most.
• Frequency: Conduct one long run per week, usually on a weekend.
• Pacing: Your long run should be at a comfortable, easy pace, slower than your anticipated race pace. This ensures it primarily builds aerobic endurance.

Structuring Your Training Week

A balanced training week typically includes:

• Easy Runs: These constitute the majority of your weekly mileage, building your aerobic base and aiding recovery.
• Workout Runs (Tempo, Intervals): For intermediate and advanced runners, these improve speed, efficiency, and lactate threshold.
• Cross-Training: Activities like cycling or swimming can enhance cardiovascular fitness without the impact of running, aiding recovery and injury prevention.
• Strength Training: Essential for building resilient muscles, improving running economy, and preventing common running injuries.
• Rest Days: Crucial for physical and mental recovery, allowing your body to adapt to training stress.

Progression and Periodization

Effective training involves a structured increase in workload followed by periods of reduced intensity to allow for adaptation.

• The 10% Rule: A widely accepted guideline is to increase your total weekly mileage by no more than 10% from one week to the next. This helps prevent overuse injuries.
• Down Weeks (Recovery Weeks): Every 3-4 weeks, reduce your mileage by 20-30% to allow your body to fully recover and consolidate gains.
• Tapering: In the final 2-3 weeks before race day, gradually reduce your mileage (typically by 20-50%) while maintaining some intensity. This ensures your body is fully rested and primed for optimal performance.

Individualization is Paramount

While guidelines exist, the most effective training plan is one that is tailored to you.

• Listen to Your Body: Pay close attention to signs of fatigue, persistent aches, or unusual pain. Pushing through significant pain often leads to injury.
• Adjust as Needed: Life happens. If you miss a run, don't try to "make up" the mileage. Adjust your plan and move forward. If you feel excessively fatigued, take an extra rest day or reduce your mileage.
• Consider Professional Guidance: A certified running coach can provide personalized plans, expert advice on form, and help you navigate the training process safely and effectively.

Injury Prevention and Recovery

High mileage demands robust recovery strategies.

• Proper Footwear: Wear appropriate running shoes and replace them every 300-500 miles, or sooner if they show significant wear.
• Strength and Mobility Work: Incorporate exercises targeting core, glutes, and hips to improve stability and prevent imbalances. Regular stretching and foam rolling can improve flexibility and reduce muscle soreness.
• Nutrition and Hydration: Fuel your body with nutrient-dense foods and stay well-hydrated, especially on long run days.
• Adequate Sleep: Aim for 7-9 hours of quality sleep per night, as this is when most physical repair and adaptation occurs.

Signs of Overtraining

Exceeding your body's capacity for adaptation can lead to overtraining, which hinders performance and increases injury risk. Watch for:

• Persistent fatigue, even after rest.
• Elevated resting heart rate.
• Decreased performance despite consistent training.
• Poor sleep quality.
• Increased irritability or mood disturbances.
• Frequent illness.
• Loss of appetite.

If you experience several of these symptoms, it's crucial to reduce your training load and prioritize recovery.

Beyond Mileage: The Holistic Approach

While mileage is a critical metric, it's only one piece of the half marathon puzzle. A truly "good" training plan incorporates:

• Mental Preparation: Visualization, race day strategy, and managing race anxiety.
• Nutrition Strategy: Practicing race-day fueling and hydration during long runs.
• Gear Testing: Ensuring your shoes, apparel, and hydration system work well for you.

In conclusion, a "good mileage" for a half marathon is a dynamic range, not a fixed number. It's the mileage that allows you to progressively build endurance, adapt to the demands of the race, and arrive at the starting line healthy, confident, and well-prepared. Prioritize consistency, smart progression, and diligent recovery, and you'll set yourself up for a successful half marathon experience.