Achieving a half marathon PB requires more than just fitness and willpower. In fact, your strategy for bagging a target time starts well before event day itself – through structured training, good recovery, and more.

Find out how to get a half marathon PB with Runna, who break down the most effective approach. You can also take steps towards achieving a PB with your 2 week tree trial of Runna at the bottom of the article.

WHERE TO START: TIME TRIALS AND GOAL SETTING

To achieve a half marathon PB, start by setting yourself a realistic time goal using a recent time in either a 5k or 10k. This will enable you to hone your focus on a target ‘race pace’, which you’ll practice in your training.

You can input your times and training frequency using an online race time predictor, with the Runna app being one of the only platforms to calculate your predicted time, personalise your training and provide targeted tips and advice – all within an inclusive community.

Find out how Runna predict your race time here.

Once you have your goal time, it’s time to start a training plan which incorporates your target pace, alongside various other sessions.

NEXT STEPS: VARY YOUR TRAINING

The best half marathon training approach combines easy running (which makes up about 80% of your time spent training) with speedwork (such as intervals) and threshold pace runs (such as tempo work).

It may come as a surprise, but you shouldn’t be training at your race pace for long, continuous intervals. Instead, it’s better to build these into your runs in ‘blocks’, such as a 10-mile-long run which includes 3 miles at an easy pace, 4 miles at your target half marathon pace, and then another 3 miles easy.

In order for you to get faster, Runna also builds interval training and tempo runs into your personalised plan. Interval runs are typically faster than you can run continuously for, with true rest periods (walking!). Tempo runs then build up your tolerance for running at faster speeds for longer.

For personalised, easy-to-follow training plans for the Manchester Half, download the Runna app here.

DON’T FORGET MENTAL FITNESS

Alongside physical fitness, a strong mindset can optimise your training through consistency and motivation.  From self-belief, discipline, resilience and simply enjoying your training, all are key to helping you reach your potential.

Our best advice is to find what works for you psychologically. Keep a training log to remind you of your capabilities; train at a time of day when you find yourself the most motivated; incentivise yourself by buying race day kit when you achieve certain milestones; or curate a playlist of your favourite songs to train to.

TIP: Sign up to a few semi-competitive races during your training, such as a local 5k / 10k, or even aim to do some fast parkruns. This will help you get used to pre-race nerves and pushing yourself outside of your comfort zone.

DO THE DELOAD

A deload week is a period of time strategically designed to reduce the volume or intensity of training to allow the body to recover – and return to training stronger.

This concept can intimidate some runners, as worry they’ll lose their fitness, but it actually does the complete opposite…

On a Runna plan, deload weeks occur typically every 3-5 weeks, allowing your body to recover from, and adapt to, your recent training.

TAKE REST SERIOUSLY

Similarly, to help your body adapt to the training and recover properly, rest days are essential. As well as getting a consistent 8 hours of sleep every night, plan rest days where you do nothing but some walking and mobility work – Pilates, yoga or simply stretching.

REMEMBER: listen to your body throughout your training and prepare to be flexible. Take an extra day of rest or move sessions around within a week if you find that you need a little extra recovery.

As you approach race day, there are many other strategies, tips and advice to consider for getting a PB: such preparing a pacing strategy and focusing on mobility and stretching in event week (see the Top Tips video with Ben Park below).

 

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That’s all for now on how to achieve a PB in your half marathon preparation. Don’t forget to download your 2 week free trial of Runna below – and good luck incorporating this advice into your training!