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Training for your first half marathon? Congratulations! The half marathon race distance is a big goal for a lot of runners—it’s far enough to challenge your body and mind, without taking you quite as far as the full marathon distance.

If it’s your first half marathon it might seem like an intimidating ambition, but our half marathon training tips for beginners will get you ready for the race line in no time.

After all, you’ll need some structure to your training, you’ll probably want to venture into the world of sports nutrition and fueling, and the weeks ahead might include some of the longest runs you’ve done so far. Fortunately, we can help but those fears to rest. With the following half marathon training tips, we’ll walk you through three ways to train smarter, not harder.

Follow along and we’ll show you how to train for a half marathon (the right way)!

Top 3 Half Marathon Training Tips for Beginners.

Tip #1: Include a “Pre-Training” Phase

First off, don’t rush the process when you’re preparing to run a half marathon—it’s all about that base. Jumping straight into a training plan isn’t recommend due to the demands of the weeks ahead. The best way to train for a half marathon is take it slow.

Learn how to prepare for a half marathon—from start to finish (which is what you’re already doing by reading this).

Taking four weeks or so before the start of your “official” training cycle can help ease in. Use this time to make sure you’ve got the appropriate level of fitness and endurance for your 12-16 week training cycle. This can be especially helpful for new runners to build confidence before tackling the training needed for your big race.

Build-Up Half Marathon Tips 

Here are some things to consider in your build-up:

 

Commit to 3-4 weekly training runs. Just 3-5 miles per run will do the trick to build you up to 9-20 miles per week. Newbies, stay on that lower end. Experienced runners, you can aim for the higher end of the weekly mileage.

Think about what habits you need to build into your training cycle. Getting to bed at a reasonable hour, having post-run fuel prepped and ready to go, and carving out time for daily mobility are all great starting points. 

Use the small aches and pains that come up along the way as the warning signs they are. Typically it means that your run form could use some improvement, whether that’s trying to improve your hip posture or open up your arm swing. Or it could mean that you need to put a little more effort into your recovery practices.

Now is the time to make mobility a habit. Just 10 minutes a day can loosen up tight muscles and help improve your range of motion. Coach Holly has a video to guide you through a mobility routine in “Beginner Runners’ Guide to Stretching and Mobility.”

In addition to using this base-building phase to prepare your body, these can be the weeks to gather your gear:

 

Running shoes—test out a few pairs at your local running store to find the right fit for you. 

Running clothes—make sure to have weather-appropriate clothing not only for training but also race day.

Fueling—While your training runs in the first few weeks will be short enough you might not need calories mid-run, you’ll probably want some form of nutrition as your training progresses. Whether that’s energy gels or sports drink, think about what you’ll want to practice with during your training. 

Nutritionist Coach Elizabeth breaks down how to fuel before, during, and after your run in her video Beginners’ Long Run Fueling Guide.

Tip #2: Have A Plan—But Make It Work For You

 

Don’t follow a plan. Let a plan follow you.

Now, we all have to start somewhere with our training. So maybe you did a search for a training plan, or you talked to your personal trainer about their half marathon training tips. You found a spreadsheet with all the columns filled out. Eight weeks from start to finish, with weekly workouts and runs all lined up, right? We’re not pointing any fingers, but it’s important to take that spreadsheet with a grain of salt. 

After all, these training schedules are pretty generic. They don’t necessarily take into account your fitness level, your work and home life schedule, or the days that you wake up feeling less than stellar. When your training is laid out day-by-day, mile-by-mile, it’s easy to fall into a trap of thinking that you have to follow the plan to a T. 

Instead, make the plan follow you with the right balance. Here are some tips to help you make that happen:

Muscles are feeling sore? Spend some extra time mobilizing. Foam rolling and working on your range of motion can help limber up your muscles so they’re ready for the next workout. This can also be an important step to prevent common overuse injuries. Check out the following videos for some ideas:

Runner’s Knee Pain | Symptoms, Treatment and Prevention

How To Fix Shin Splints

Your schedule calls for hills but you’re stuck in the gym on a rainy day? Try the treadmill or a cross-training workout instead.

20 Minute Follow Along Hill Workout 

Follow Along Bodyweight Workout

Planning a vacation in the middle of your training cycle? Enjoy your time off, but don’t totally slack.

How To Eat While Traveling

15 Minute Travel Strength Circuit Workout

DON’T BE AFRAID TO CHANGE THE PLAN. 

Listen to your body and rearrange things accordingly. By all means, get the work in, but NOT at the expense of an early injury or poor running form. You can supplement your plan with cross-training, running on a treadmill, or mixing up your rest days depending on how you feel.

Tip #3: Running Isn’t The Only Way To Prepare For a Half Marathon

Don’t be fooled into thinking that getting better at running can only come from running more. This is a classic misconception that can often lead to excessive wear and tear on the body as well as overuse injuries. The great news is, you can build strength and skill as a runner through strength training as well as getting in those miles.  

Strength training brings a variety of benefits:

Build muscle by adding weight to movements.

Start with bodyweight and add weight or load as you get comfortable. Adding just five pounds to your lunges will make running uphill feel that much easier. 

Develop hip stability, core engagement, and upper body strength to supplement your running. 

Adding supplemental movements such as glute bridges, planks, and push ups target strength for the whole body. 

Practice controlled breathing patterns while not under the stress of running. 

Taking big belly breaths by engaging the diaphragm can be difficult when we’re pushing the pace on a run. Instead, spend time consciously breathing while moving through a squat or when doing push ups. 

Moving under greater ranges of motion than you would use while running can help build stability and control. 

For example, a lunge puts your rear leg into full hip extension. When you run, your rear leg also goes into extension. By training lunges outside of running, you’ll be able to practice this range of motion without having to actually run. And as a bonus, you can improve your strength and muscular endurance at the same time! 

Strength training just twice a week, for 20-30 minutes per day is all you need to gain access to a full range of motion and stable control in all of the joints being impacted by those miles- i.e. hips, ankles, knees, you name it. 

Favorite Strength Exercises

Some of our favorite tried and true strength movements:

Push-ups: A simple and effective way to find your midline, access your glutes, stabilize the shoulders…the list goes on. 

Squats: These strengthen the leg muscles that carry you through every stride.

Lunges: These improve mobility, engage your core, and build leg strength.

Planks: They engage your core, which helps you maintain good posture while running.

Burpees: They are a great cardio activity to get your heart pumping and increase your cardiovascular ability!

 

The best part…you don’t even need a gym for most of this stuff! Try this follow-along bodyweight strength workout to see how simple it can be:

Bonus Tip: Prep For Race Day In Advance

Your weeks of training will give you plenty of time to think about race day itself. It doesn’t hurt to think ahead about how you’ll prepare for the starting line. Check out the video below for some of Coach Holly’s race day tips and logistics:

 

Know your race course: scout out the course in person or check out a map so you have an idea of what to expect. 

Have a plan for race morning: use your race’s website to know what time you should arrive, where the start line and bag drops are, and where restrooms are located at the start and along the course. 

Get in the habit of including a dynamic warm up before every run and workout during training. Use that warm up on race day to lumber up, dispel any nerves, and get ready to run!

 

 

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.