How to train for a half marathon ….without burning out.

You did it. You signed up to a half marathon and now you are raring to go. Willed with excitement you go full steam into a running programme.

But once work, family, and life start piling up, training suddenly feels a lot harder than the plan made it look on paper. If you’ve ever wondered, “Have I bitten off more than I can chew?” you’re not alone.

Heres how to train to make it fit in with your life so you can hit the start line, confident, prepared and most importantly, not burnt out.

Start with a minimum standard

When building out a plan you should start with the very least you can do, even when your world is falling apart. 

That can be:

• One run

• Long run only

• One run and one strength session.

This then becomes your safety net. Even on those weeks when everything goes wrong, your minimum standard will make sure you are still making progressing.

Make it work for you

Theres no point following a 6 day a week training plan, if you can’t train 6 days a week. It might be a mistake trying to do Sunday long runs if you work all day on a Sunday and have a day off in the week.

My point is that you have to adapt and change a plan to suit you and your lifestyle. That may mean only running 2-3 times a week. It may mean running your long run on a Wednesday. 

Progress is progress- it doesn’t matter how it happens.

Take deload/rest weeks 

Life can get busy. Some weeks you may be shattered. Others the kids may get ill. Taking rest weeks semi-regularly can actually be a really useful way of recovering from the training you are doing while building energy for the next block. 

Try taking a rest week every 4-6 weeks, if you are struggling with energy or to recover from your training. Reduce the amount of training to around 50% ( from 20 miles you would drop to 10.) 

You will be amazed at how much fresher you feel the week after.

Different types of training.

A solid half-marathon plan includes a mix of sessions:

• Long runs → build endurance

• Tempo runs → increase your ability to hold a faster pace

• Intervals → improve top-end speed and running economy

• Easy runs → boost aerobic capacity and aid recovery

• Strength training → reduce injury risk and keep you strong

For most busy runners, long runs and tempo runs give the biggest return for the time invested. But including a balance of everything keeps you progressing safely.

Combine training types in fewer sessions

A “hack” you can use when short on time to train is by combining several types of training in one session. For example including some tempo efforts or intervals in your long run will train endurance and speed. Training strength after an easy run works on your aerobic base while also improving your strength. So you can train two elements in one session.

This is really useful if you have a week where you are pressed for time or limited days to train.

Better 10% under than 5% over

Coaches will often say its better to be 10% undercooked than 5% overcooked. Simply put it’s better to have trained less and be more rested than be overtrained and burnt out.

Remember training is only useful if you can recover and adapt from it. So if you get to the start line and training hasn’t gone your way, you can still have a good race.

Final word

Half-marathon training doesn’t require perfection — it requires consistency, flexibility, and the willingness to adjust when life gets messy. Build a plan around your real life, not an ideal life, and you’ll reach the start line feeling capable and confident.

About the Author:

Hi my name is Ollie McCarthy and I am a Running Coach and Personal Trainer in Tunbridge Wells. I help people to build fit, robust and capable bodies that look good but also perform well. This is done through a combination of running, mobility, strength and conditioning work.

E: Ollie@mccarthysf.com

T: 07828573920