By Perfait Akaka
One of the biggest mistakes runners make is underestimating how much time it takes to properly prepare for a marathon. A half-marathon (21 kilometers) demands more than just showing up with good vibes and intentions. The body needs time to adapt to being subjected to hours of intensity. The muscles need to be stronger, joints better conditioned, and the heart and lungs trained to endure and supply oxygen optimally throughout the race without breaking down, particularly for runners aiming to complete the race without stopping. This does not mean that untrained participants cannot take part in the half-marathon. Anyone can, depending on their fitness level. However, the body will probably have a few choice words afterward. At best, the runner will be dealing with extreme fatigue; at worst, they could end up with an injury.
Early preparation gives room for the inevitable rest days right before race day, minor injuries, and life interruptions that are bound to happen. Starting personal training at least 8–12 weeks out is not just recommended; it’s the difference between finishing strong and not finishing at all. With July 26th on the horizon, the time to start is now.
It is important to note that running puts the leg muscles under repetitive high impact. Without adequate strength in the legs, glutes, and core, the body deteriorates as fatigue sets in and intensifies the risk of injury. The aim is not to become a gym rat. Just 1–2 sessions per week of targeted strength work is enough. The workouts can range from squats, lunges, glute bridges, calf raises, and core exercises, all of which can significantly improve the running economy and resilience. Think of it as injury-proofing your body.
For beginner runners, the primary goal is to finish comfortably. Pace shouldn’t matter. Here is how to prepare for it:
Build the Base for the first three weeks (weeks 1-3) by focusing on getting legs used to running regularly. Run 2-3 days per week using the run/walk method (alternate 3 minutes running with 2 minutes walking). Each session should last about 30–35 minutes. Add one strength training session per week.
For the next three weeks (weeks 4-6), Increase the time on the feet. Drop the walking intervals gradually. Aim for continuous easy runs (Zone 2 runs) of 30–45 minutes, 3 times per week. An easy run entails running at a pace that allows a person to comfortably hold a conversation and speak in full sentences while running. Introduce a slightly longer run during weekends and build this up by no more than 10% each week to get the body used to it. Maintain the one strength session weekly.
The next part of the preparation is to Build Endurance for three weeks (weeks 7–9). Increase the long runs to 12–16 km at a slow, conversational pace. Run 4 days a week in total. Target three shorter runs (4–7 km) and one longer run recommended on weekends. Maintain the weekly strength session.
In Weeks 10–11, Peak and Consolidate. The longest training run should top out around 18–19 km. Don’t try to run the full 21 km in training. Just trust the process. The race day atmosphere and adrenaline will push the runner through the extra kilometers. The feeling of fatigue and being too lazy to even wake up in the morning is okay. That’s the body adapting. However, if the injuries or fatigue are excessive, take a step back
Finally, for Week 12, which should be the week of the actual race, Taper. Cut the weekly mileage in half, focus on short and easy runs only, rest, hydrate well, sleep, and eat familiar foods. At this point, the body is storing energy for race day.
For experienced runners – those who have run a half-marathon before or regularly hit mileage of 30+ kilometers per week, the goal is performance and not just finishing the race. The aim is to chase a time or a personal best (PB); pushing the body to its limits, and trying to get the most out of it is okay. Here is how to prepare for it:
In weeks 1–3, Reactivate and Reassess. Re-establish the base with 4–5 runs per week totaling 35–45 km. Include one tempo run per week (comfortably hard effort for 20–30 minutes). Add one strength session focusing on single-leg stability and hip strength.
For weeks 4–6, Introduce Quality Work. Add interval training once a week, 6 x 800m at a personal goal race pace with 90-second recovery jogs. This means 6 repetitions of alternating between running 800 meters at your goal pace and then jogging for 90 seconds. At this point, the long runs should be somewhere 16–18 km at an easy effort (conversational pace). Keep strength training once a week, maintaining rather than building.
Carry out Race-Specific Training in weeks 7–9. The long runs can include the final 4–5 km at goal race pace (a “progression long run”). You should also increase your weekly mileage to peak at around 55–65 kilometers, depending on the individual experience level. One tempo run, one interval session, and easy/recovery runs fill the rest of the week. The body will complain a lot and hate you at this point, but just keep pushing. However, it is important to note that the number one rule of running and training for a marathon is to listen to the body. Only do it if the fatigue and soreness are manageable. If not, don’t feel pressured to push through it; it’s perfectly fine to take a rest day and allow the body to recover.
Weeks 10–11 are all about the Final Push. One final long run of 19–20 km early in week 10. Begin reducing volume while maintaining intensity. This maintains fitness while letting the body absorb the training.
On the week of the race, Taper Confidently. Reduce mileage by 40–50%. Keep two or three short, easy runs with a few strides. Resist the urge to do “one last hard session.” At this point, the fitness is locked in, and nothing done that week will be of value. Focus on sleep, nutrition, and mental preparation. The last thing any runner wants is to run a race with tired legs. The key is to trust the training and believe that all the preparation done so far will work in their favor.
In addition to the above race preparation tips, both beginners and experienced runners should. Run easy on the easy days, as they help runners recover well and build their aerobic base before their hard sessions, where most of the magic happens. The rule of thumb is, if one can’t hold a conversation while doing their easy runs, slow down. Secondly, Fuel and hydrate. Practice eating during longer runs so the stomach is trained for race day, and refrain from introducing anything new on race day. Thirdly, sleep is part of training as it gives the body room to repair itself. Additionally, wear race-day gear in training and refrain from trying new shoes or clothing on race day. Lastly, know the course. The USIU-Africa half-marathon takes place on the Northern Bypass, so it is important to familiarize oneself with the terrain on matters such as elevation gain so as to know what to expect. You can check out the route maps at https://halfmarathon.usiu.ac.ke/race-categories-maps/.
Getting to the finish line on July 26 is achievable for anyone who prepares intentionally. The efforts one puts in will determine the results that will be received; no miracle is going to happen. Whether this is the first half-marathon or the tenth, the runners who respect the process, starting early, training consistently, and arriving on race day healthy, are the ones who cross that finish line with a smile on their faces. See you at the starting line!
