Traditional Half Marathon Training: How Most Runners Prepare

Traditional half marathon training plans typically follow a gradual mileage progression, emphasizing endurance and race-day preparedness. These plans are designed for runners who prioritize aerobic capacity over strength and focus primarily on consistent long runs, tempo efforts, and recovery runs to build stamina.

Core Components of Traditional Half Marathon Training

1. Weekly Long Runs – Traditional plans emphasize progressive long runs each week, gradually increasing distance to 10-12 miles before tapering. These long runs are typically done at a comfortable pace to build endurance.

2. Steady-State & Tempo Runs – Mid-week workouts include tempo runs, which are faster-paced efforts meant to improve lactate threshold and sustained speed. These are typically run at 80-90% of maximum effort.

3. Interval & Speed Work – Short bursts of high-intensity running, such as 400m or 800m repeats, help improve foot turnover and race pace. Traditional runners incorporate track workouts to build aerobic efficiency.

4. Easy Runs & Recovery Days – Runners in traditional plans maintain low-intensity recovery runs on non-key workout days to reduce fatigue while keeping mileage high. These runs typically range from 3-6 miles at a conversational pace.

5. Tapering Before Race Day – The last 2-3 weeks focus on reducing mileage while maintaining intensity, ensuring runners are well-rested but still primed for race day performance.

Limitations of Traditional Training for Strength Athletes

While effective for endurance, traditional half marathon training does not prioritize strength or power retention. For combat athletes, powerlifters, or hybrid athletes, excessive mileage and high-volume aerobic work can lead to:

• Muscle Loss & Strength Reduction – Traditional plans do not account for strength training maintenance, leading to reduced power output.

• Overuse Injuries – High-mileage training without resistance work can lead to shin splints, knee pain, and hip imbalances.

• Lack of Explosive Power – While endurance improves, the ability to generate quick bursts of speed or force declines due to insufficient anaerobic training.

Bridging the Gap: Hybrid Half Marathon Training for Strength & Endurance

While traditional plans work well for dedicated distance runners, hybrid training approaches allow athletes to retain strength, improve endurance, and enhance race-day performance. The next section details how to integrate strength, power, and conditioning into a half marathon plan that prioritizes both endurance and strength goals.

This half marathon training plan is built on a foundation of progressive endurance work, structured speed development, and strategic strength maintenance. Unlike traditional running programs, this approach ensures you maintain muscle, develop running efficiency, and prepare for race day with a complete training framework.

The Three Pillars of Half Marathon Training

1. Endurance Progression – Build your ability to sustain effort over 13.1 miles while preventing fatigue.

2. Speed & Race-Specific Work – Improve pace control, running economy, and aerobic efficiency.

3. Strength & Injury Prevention – Maintain power, protect joints, and prevent muscle loss.

By integrating these components, you will maintain power while improving race performance and reducing injury risk. The following section provides a 12-week structured training plan, broken into progressive phases to ensure optimal adaptation.

Weeks 1-4: Aerobic Foundation & Strength Adaptation

• Running: 3x per week (Easy Runs + Long Run)

• Strength: 2-3x per week (Heavy Lifts + Explosive Movements)

Weeks 5-8: Power & Speed Development

• Running: 3x per week (Interval Work + Race Pace Runs)

• Strength: 2x per week (Olympic Lifts, Plyometrics, Functional Strength)

Weeks 9-12: Race Preparation & Strength Maintenance

• Running: 3x per week (Tapering, Race Pace Repeats)

• Strength: 1-2x per week (Low-Volume, High-Intensity Maintenance)