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The half marathon is pretty much the best distance to race, which is probably why four times as many people lace up their sneakers to run one compared to clocking a full marathon, according to Running USA U.S. Race Trends Report. In a lot of ways, training for and racing 13.1 miles is a more manageable endeavor than 26.2, but it still offers a challenge to celebrate. (If you haven’t noticed, we’re big fans of the distance for many reasons.)
Just because the course is shorter doesn’t mean pacing a half marathon is a piece of cake or that you should go out swinging from the start line. “The more experienced and confident the runner, the more likely they can handle the entire race at an even, aggressive pace,” says Matt Wilpers, marathoner, Ironman, and run coach and training specialist with Peloton. “But you run the risk, especially if you’re less experienced, of the ‘fly and die’—when runners go out too fast, too hard, too soon, and pay for it later.”
Aside from making the mistake of sprinting at the start, runners also often kick it into high gear with too many miles left to go, says Jeff Gaudette, owner and head coach at RunnersConnect in Boston. “Pushing too early usually happens for those who feel good at halfway, push the pace, and then [still] fade too early,” he says.
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A better strategy, both coaches agree, is to think of your race in smaller chunks and approach each segment with a specific pacing mindset. True, 13.1 miles doesn’t neatly break up into sections of even mileage. But the half marathon is essentially four 5Ks (plus a little extra). Think of the first three quarters as a little more than 3 miles each. It’s okay if each quarter isn’t precise; think of them more as general checkpoints, spots where you should take stock of how you’re feeling and whether you need to adjust your pace.
Here’s how to tackle each section.
Pace a Half Marathon With Four 5K Checkpoints
The First Quarter
The name of the game for this first 5K of the race is to keep things conservative, says Wilpers, especially if you aren’t super-experienced with racing yet. “Keep things in check early on, be a little cautious, a little patient,” he suggests.
Yes, that’s way easier said than done when you’ve got adrenaline and a few thousand other runners amping you up. But trying to think of those first three or so miles as a warmup will pay off later. Try to run this section approximately 10 seconds per mile slower than your overall goal pace.
Keep in mind that even if you’re hovering right around your goal pace at the start, you could be running a lot more aggressively than you realize. “It’s so common for people to swerve around other runners during the first miles of a race,” says Gaudette. So even if your watch says you’re at your goal speed, you’re probably working harder because you’re surging around obstacles. What that means: Dial it back now so you can crank it up later.
The Second Quarter
By the time you’re around 3 to 4 miles, you should feel good and warmed up and ready to go a little faster. “The second section is about locking in on that goal pace and finding a groove,” says Gaudette.
You want to feel in control for this section, adds Wilpers. “Think about maintaining a strong pace but not going all out just yet,” he advises. “You want this pace to still be at a level where you can pick it up further [later on].”
The Third Quarter
The third section is about staying focused on that goal pace, says Gaudette: “This is where a lot of runners fall off. It’s the hardest part, so having it be a section and point of emphasis in the mental preparation helps.” Remind yourself that you trained for this pace—your body is ready for it.
However, whatever you do, don’t let thoughts that you’re feeling good enough to go faster creep into your headspace. There are still enough miles left to crash and burn if you get too aggressive at this point. “The amount of adrenaline pumping on race day can mask a lot of the pain your body might be going through—but then it catches up with you in the last section of the course,” warns Wilpers. You can get excited in this stretch, but control that excitement—the time to kick it up a notch is close, but not quite here.
FYI, during training is a good time to practice your mental approach to this third 5K. Gaudette suggests finding a phrase you can practice within training that gives you positive affirmations and reminds you to focus. You can simulate this during hard tempo runs or at the end of long runs.
Finally, if you’re not feeling good at the first two checkpoints, Gaudette suggests trying to push through. But if you’re still not feeling great here at the third checkpoint, consider dialing it back to your B or C goal. “Unlike a marathon, you’re not going to bonk, so there’s less risk pushing through the first half,” Gaudette says. “Sometimes the body takes a while to get going or you just hit your bad spots early. Waiting until halfway gives you more data about how you’re feeling to make a good judgment call on if you need to pull back and, if so, how much.”
The Final 5K
Keep an eye out for the 10-mile marker. It’ll be your last of these four check-ins to take stock of how you’re feeling and adjust your pace accordingly. It’s also the perfect time to move things into high gear if you have gas left in the tank. “The final 3.1 miles are time to just go for it with whatever you have left,” says Gaudette.
Think about it this way: Take your rate of perceived exertion up to an 8 or 9 on a scale of 1 to 10, with 10 being all-out effort. (The first three segments of the race should be around a 6 or 7.) If you’re focusing solely on pace, Gaudette suggests starting with 10 seconds per mile faster than your goal pace for the first mile of this segment. If that feels good, try 15 the next, and then the last mile give whatever you have left, he says.
It helps to drive the course before race day so you know what’s coming, says Wilpers. Jogging the last few miles ahead of race day can also prep you for what’s in store in the final stretch to the finish line. “If you’re familiar with the terrain for the last few miles, you’ll be more confident that you can increase the pace for the rest of the distance; the less you know about the course, the later you’re going to want to push your final kick,” he says.
How to Train to Race This Method
First, get a few 5K races on your training calendar, suggests Wilpers. “Incorporating benchmark races will help get you used to the race environment and how to maintain a pace when surrounded by all the hype and energy that goes with it, and they’ll help you figure out your goal pace for the half,” he says.
Plus, a practice race helps you start to think about what those 3-ish mile chunks of running will feel like throughout the half. Some 6- to 8-mile tempo runs will further help you lock in what your goal pace should be and feel like, says Gaudette.
Finally, once you have a goal pace in mind, do some cruise intervals of about a ½ or full mile at race pace during your long runs, says Wilpers. Or wrap up your long run with a few miles at goal pace. Once you know how it feels to hold that pace in a long run, it will feel all the more familiar and doable come race day.
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