The Greatest Summer Half Marathon Training Plan Ever

Summer is the PERFECT time of year to run a half marathon!

You get to breeze by with moderate spring temperatures and scenic spring flowers for eye candy.

And by “breeze by” I mean “train your butt off” so you can cross the finish line with a smile. 🙂

So start your summer running season off right by signing up for a half marathon and use this helpful guide to get it done right.

Get excited – runners love summer half marathons, and you’re about to embark on a fun journey!

Keep reading for important success tips and a step-by-step guide to crushing your summer half marathon this year!

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Why Run a Half Marathon in the Summer?

Why run 13.1 in the summer?

Well, for one – those of you who live in climates where winter is cold, snowy and stormy…you are SO ready to run outside in nice weather come spring.

Believe me, this New England girl knows.

That’s why summer half marathons are the best – all 2-4 months of training is done in spring!

Well, maybe early summer too, if the half marathon is late summer. But still…nice weather!

Can we also talk about post-race festivities?

They are EXTRA fun in the summer – a post-race beer (or two), spending time outside with other finishers celebrating your awesome race, sitting in the grass with said beer while the sun shines on your post-race face….the list goes on and on really.

And while spring weather is generally mild, you may still encounter some hot weather during training (or on race day). Which leads to the next point…

Speaking of Warm Weather: How to Train in Hot Temperatures

Some runners love warm weather running, some hate it.

Either way, it’s all ok if you listen to important warm weather running tips.

And have the right hot weather running gear  to deal with the elements.

Listen to this advice: Gear makes a HUGE difference. Humidity and sweat will do bad things to your body if you wear the wrong gear.

(Know how to prevent blisters from running before training starts).

Plus, learn how to deal with other weather conditions that spring or summer throw at you.

Like rain.

In many parts of the country, rain is a factor to deal with in the spring.

Learn how to run in the rain with 8 strange (tricks that actually work!).

And let’s not forgot running in the dark…learn to run in the dark safely (sure, darkness isn’t as much of an issue as in the winter, but you early-risers and late-night runners should pay attention to these tips, even in the summer).

Alright, we’ve covered how to deal with spring and summer weather.

Now let’s get you started on a summer half marathon training plan!

Summer Half Marathon Training – 6 Steps to Get Started

1.) Select Your Race Goal (And Make it S.M.A.R.T.)

Wanna know some secret sauce advice?

Here it is: Picking the right goal is the secret to a successful race.

It doesn’t matter if your goal is as simple as “crossing the finish line” or hitting a PR, but choose something concrete and relevant to your fitness level.

Runners who choose a goal that doesn’t jive with their current fitness level are way more likely to crash and burn on (or before) race day. Either from an injury, frustration, or burnout.

So what’s the S.M.A.R.T. thing about?

Great question!

Smart runners make S.M.A.R.T. goals – which stands for Specific, Measurable, Agreed-Upon, Realistic, and Time-Based.

Check out this great example of a S.M.A.R.T. half marathon goal:

“I will run the Shipyard Old Port Half Marathon in Maine in June and I will beat my previous PR of 2:43.”

It’s specific because you chose a race (in Portland, Maine, yay!).

And measurable because there’s a set date to complete it, and a set time to complete it.

The goal is realistic at a under a 12:30 minute-per-mile pace, especially if you previously ran it in 2:34. (Assuming the PR was recent, and/or your fitness level is up to par with this pace expectation, which, even for beginners, is achievable).

And lastly, the goal is time-based because it’s a set date in June.

Ok, hopefully the SMART goal construct got you thinking about your own goal – now let’s move on to Step 2.

2.) Pick the Right Summer Half Marathon Training Plan For You

Beginner training plans aren’t overly-complicated.

They have a few key components that make up a solid plan to support your goal of crossing the finish line of 13.1 miles for the first time!

If you’re a beginner, snag this approachable, non-complicated 12-Week Half Marathon Training plan: 

It starts with a 4 mile long run. So it’s perfect if you can run 3 miles already.

However, if you’re a seasoned half marathoner, you need a plan tailored towards your advanced goals – like beating a certain finish time or pace.

And don’t forget this advice:

ALWAYS select a plan based on your current fitness level (not the fitness level you wish you were…or were 10 years ago).

Look for these 4 important things in any good half marathon training:

• Easy/Recovery Runs (1-2 per week)
• Rest Day (at least 1 per week)
• Long Run (1 per week)
• Running-Specific Cross Training day (at least 1 per week) meaning do activities that mimic running form, like cycling, the elliptical, the stair machine, swimming, etc.
• Optional: Speedwork day(s). Learn more about the 4 types of speed workouts here.

 

Common Question: How many weeks should I train for a half marathon? 

It depends.

Do you have a solid running base built? Or are you new to running?

How many weeks from now until race day? Sometimes that drives training time (example: race day is 12 weeks away..well…you are probably not doing a 16 week plan then haha).

If You Already Run 3+ Miles Or Completed a Half Marathon Before:  consider a 12 week program. Many seasoned runners use 8-12 week plans.

If You Can Run 1-3 Miles Now: consider a 12-16 week training program. That way, you get some base-building benefits from the first few weeks before moving into more intense workouts.

If You are a Running Newbie (or took time off from running recently): consider starting with an 8 week Run-to-Walk program combined with a 12-16 week Half Marathon training plan. That gives your body time to slowly adapt to running (to reduce the risk of injuries or burnout).

Plus, the mental benefits of starting slow are important too – build your confidence in those first 8 weeks and you’ll go into half marathon training ready and excited!

3.) Prepare to Train for Your Summer Half Marathon

As my Dad always says: Preparation is the key to success.

Preparation also provides motivation (want other tips for getting motivated? Check out these 10 secrets to running motivation).

So prepare as follows, and get ready to be motivated and successful:

Get the Right Running Gear

Find the essential running gear for beginners here, which covers basic running gear needs.

BUT, check out the essential warm weather running gear too (HOT tip: Aquaphor is your new best friend)

Know the Weather

We already talked about being prepared for weather (forgot or missed it? Scroll back up, it’s really important) 🙂 Look at the forecast the night before and lay your clothes out then.

Be Flexible

Did something unexpected pop up? Or you’re sick? Be OK with swapping training days, or altering your workout to accommodate. If you must miss a run completely, make sure to never miss a long run. And remember – no single run is a “make it or break it” run, it’s consistency that matters!

4.) What to Expect While Training

A half marathon requires dedication.

When following any half marathon training plan, you’ll experience challenges. It’s inevitable. For everyone (even elite runners).

Injuries, scheduling, lack of motivation, sluggishness…the list of potential issues goes on.

Luckily, you’re a smart runner!

You will know how to overcome potential issues ahead of time in order to SUCCEED.

Some things to expect:

Finding the Right Long Run Fuel

Any run 45-60+ minutes long requires mid-run fuel.  It’s SO important to test food during training to see how your stomach reacts. Never, ever wait until race day to test mid-run fuel! (Don’t wait until your last long run either).

Need fuel ideas? Check out this fabulous list of yummy long run snacks.

Blisters/Chafing

Blisters happen. Especially in spring and summer. Luckily, there are ways to try to prevent blisters. A blister does not have to end your training.

Low Motivation (Or No Motivation)

Learn The Secret to Running Motivation (and save the post for a bad day, when you need these tips!).

Every half marathoner experiences low motivation days. Expect it, know how to recover, and move on.

Tired/Sluggish

Possible reasons include (but are not limited to):

• Improper nutrition – Eat nutritiously
  • I just bought both of Shalene Flanagan’s cookbooks and am obsessed! Try:
    • Buy Run Fast, Eat Slow and Run Fast, Cook Fast, Eat Slow and I promise you will regain energy AND fall in love with the delicious recipes!
• Overtraining – take rest days!
• Need a Mental Break – take day or two off if you need to, it’s not the end of the world.
• Not enough sleep – sleep at least 8 hours a night if you can, it allows your body to recover and repair itself from all the hard work you’r doing
• Dehydration – drink more water! I’ve heard it recommended to drink half your weight in ounces each day.

5.) Pre-race Preparation

Create a race day checklist with what you need for before, during and after the race.

Here’s an Example Pre-Race List:

• Race clothes are ready – cleaned and packed.
• Pack mid-race fuel – only bring the fuel you successfully tested!
• Running sneakers – bring your main pair, and a backup too
• Charge Your Phone – and wireless headphones and fitness tracker, and bring your phone arm band (if applicable)
• Follow the Weather in the days leading up to the race to know what race day temperatures will be (and bring the right gear for it)
• Have Race Location Directions and Details – Don’t be late (I arrive at LEAST an hour before start time…porta potty lines are no joke…I stood in line for about 45 minutes at my last half marathon, yuck)
• Bib/packet Pickup – pickup the day before (try to avoid race day pickup)

6.) Have A Post-Race Recovery Plan

Plan to recover properly.

You followed a great summer half marathon training plan and completed the race…don’t make your body hate you in the days after the race!

After Finishing the Race

Drink water or an electrolyte drink (like Gatorade). Eat carbs/protein within 30 minutes – bananas, bagels with peanut butter, a sports nutrition bar…replenish what you just used or you’re gonna bonk.

Keep Moving

I know it’s so hard, but don’t sit down right after you cross the finish line. Instead, walk a bit and stretch, or your muscles will cramp up big-time later. Try these 10 Post-Run Stretching Exercises for Improved Recovery.

Foam Rolling is Your Best Friend

Foam rolling for runners reduces muscle soreness. It’s like a gift to “tomorrow” you.

Hydrate

Drink plenty of water in the 2-3 days after running a half marathon, especially if race day was warm.

Eat Right

Supply your body with the nutrients it needs to recover properly.

Many post-race parties offer healthy food options, but then you get home…and want the donut…and the pizza…let yourself have a little bit as a treat but don’t overindulge. Moderation is key, and the right post-race nutrition makes a world of difference.

Now You’re Ready for a Summer Half Marathon!

You now have all 6 steps to CRUSH your summer half marathon!

Want some other tips to run a fantastic and fun spring half marathon?

Read Next:

12 Half Marathon Tips You Need to Know

10 Things I Learned Running My First Half Marathon (aka: avoid my mistakes)

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