HALF MARATHON TIPS and TRICKS to run a PB in your next RACE!

Today we've got loads of tips and tricks to get you a PB in the Half Marathon!
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0:00 Intro
1:02 Weekly Structure
2:14 Session Ideas
4:05 Finding a Race
5:00 Improving Form
6:09 Race Pace
7:04 - Cross Training
7:45 - Mental Side
8:50 - Nutrition
10:35 - Taper
11:52 - Race Day Pacing
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#gettingitdone #benparkes #halfmarathon

[@BenParkes]

What is your half marathon PB? And where did you run it??

[@alexfranklin8289]

15 years old and 1hr 24 mins, not a race but just on a run in the Pennines where i live

[@jadencosta1279]

I was 18 years old or so, ran 1 hour and 40 minutes. Granted this was before I really learned how to race and train properly 😂

[@BenParkes]

Very impressive for 15 Alex! Kudos to you!

[@loiswyatt182]

2.57 and I ran it at the Bath Half in March! It was my very first half and am looking forward to knocking down that time in September!

[@19JSC92]

85:10 at Salisbury HM last year, sadly I've got no half's on the horizon at the moment though

[@roydos949]

Got my HM PB at 60 years of age last year in Berlin 1.31. Was trying for sub 1.30 but just didn't have the endurance for the last 5K.

[@BenParkes]

That’s incredible! I hope to be able to get close to 90 mins at 60. Big kudos to you!!

[@isaacfalkenstine792]

Wow that’s so fast for 60. Congratulations!!

[@Acairns123]

I did my first half marathon in 2 hours 16 minutes last September at the age of 12 and I'm starting training for sub 2 hours on Monday using your plan.cant wait!

[@gary_runs]

Great video as always Ben! Keep em coming 😊

[@mariolilak1653]

I run my PB in middle July this year: 1:49:49 (it was my 2nd half ever; smashed it down from 2:10:09). I run beside the Danube in Vienna by my own. Starting to run in middle 2019 made my life more joyful!😎

[@BenParkes]

Sounds amazing and cool that you’ve found running and seeing the benefits. Well done Mario, what a great run!

[@jamiexavier6654]

Brilliant video Ben thanks for posting. As usual lots of great tips.

[@aaroiseverything]

Thanks for the tips! Super detailed, cant wait to try them!

[@clojo989]

Fantastic as always - thank you for this Ben!

[@lauseba6990]

Awesome Ben! Love to see you run again.

[@travissperry8186]

My training session I enjoy the most is build up, hard work holding back at the start but great fun having the power at the end for a fast finish.

[@hanabanaa]

Hey Ben! I would love to see a video where you talk about the mental side of running and how you mentally get through those tough workouts or moments in a run. Any tips, tricks, or resources you can provide would be great!

[@BenParkes]

Cool. Will add something into a future video!

[@peterrandu7666]

The best tips I'm looking for. Thanks.

[@simonhodgson4941]

Brilliant video Ben great tips. Only done two halfs and my best was just two hours would love to shave 10-15 minutes off that and was really going with my training for this year's Birmingham half but it was cancelled. As soon as things are getting back to normal I'm going to enter anything. I know you can do these on your own but there is nothing like a big half with thousands, amazing feeling.

[@domm.5936]

Thanks for posting Ben. I really like your race day pacing tips. I've been going through that in my head trying to plan my strategy, but I like your approach. I've hopefully got my 1st half marathon in 5 weeks. I have been using a Garmin Connect training plan which syncs onto the watch - great way of keeping the appropriate pace. The plan started off with plenty of easy runs and stride sessions and gradually increasing the long run. Doing lot's of goal pace runs at the moment, but concerned they are only for 20-30 mins after warmup. I really enjoyed the progression runs the most, with the three different paces. The long run with fast finish was the hardest, but surprised myself with the pace I could manage after 15kms. Mentally it's been hard because the race has been rescheduled twice due to COVID, which has pushed my training plan out from 16 weeks to 20 weeks. Even if it's cancelled, I'm going to do it anyway and hopefully break 2 hrs.

[@georginamcnulty2919]

Love every video you and Sarah upload! such amazing advice and coaching i have become such a more confident runner from your coaching and videos thanks Ben and Sarah total respect to you both!

[@BenParkes]

Thank you very much Georgina! Always a star runner in our eyes!

[@khanhduong486]

very useful vid. thanks !

[@joaqpani8719]

Great Ben, thanks a lot mate. All best from Mexico City 🇲🇽

[@dapwhu66]

The London backdrops are fabulous in this video Ben. Sound advice as always. My 'go to' is to practise race pace in training. At the start it always feels so hard but as the weeks and training pass it builds confidence. Brentwood Half Marathon (Essex) in March is always a good pre-London half.

[@nickykorte1720]

Great tips video!

[@misterwalker3598]

Ran a half in just over 2hrs as a personal test last August. Followed your training plan for my first official race (was meant to be in March) with a goal of 1:50. Ended up being a virtual race but I managed to hit 1:44:09, don't know how I did it but the training plan helped a ton! Bring on a marathon.... Once I book one, then I'll be hitting up Centurion for some longer runs! Thank you for all your hard work 🧡

[@davidsinclair4427]

I bought the Level 2 half marathon plan from you. My target was sub 1.50 for the Great North Run. I have been running for 2 years now and never really followed a plan. The plan was great I loved the mixture of runs it was really challenging but I could feel myself getting fitter. when the race start I bounced off the start line and finished 1.48 on a really hard course. Sporting the Ben Parkes hat also helped lol. Thanks for all the great content.

[@flodolo]

I've run my PB last May (virtual HM, although the plan was to run my first real race), after following one of your plans. Previous PB from 2016 (1:56:11), targeting 1:55, ended up with 1:50:27. Now I'm waiting for the temperatures to go down to start training and try to get below 1:50 (not a thing I believed to be possible only a few months ago). If there's one thing that I would suggest as a tip, is to add some yoga for stretching (I do daily routines, about 20 minutes, following an online subscription service). I think it helped my mobility and recovery a ton.

[@janmoeyaert9011]

Excellent advice, thanks! I'm hopefully running a new PB (around 1h50) this weekend in Ghent, Belgium.

[@Melanau_Life]

Great tips ben. Thanks

[@muratunel]

thanks for sharing

[@Leeroy49]

My PB up to know is on a pretty tough course but it was a beautiful race. I like progression workouts and strides. Intervalls are tough but I feel they're useful.

[@user-wq6sd5nh7z]

My HM PB is 1hr 37, got that last week during the Solihull half marathon

[@petergibbs6993]

Great tips as always, my PB is 2h 19m at Congleton HM 2019 but is was only my second HM, I hope to work towards the 2hr mark

[@crosskinetic]

Love it mate!

[@MuseRunner]

Nice to see the P35 turbos 👌😎 great video Ben

[@typhoon7006]

Good video I would add a piece about race pace time expectations, for example what you need to be at 5 miles,10 miles etc. I know people who write times down on their hands or arms. Conditions on the day can also vary so I prefer to put time in the bank, as you inveribly tire towards the end of a race.

[@19JSC92]

My favourite session has got to be 5-7x1km somewhere between 5k/10k PB pace. Feel like you get so much return from that session.

[@hansteuwens1651]

01:44:03 in Frankfurt. In September i will try to get a pb in Budel (Holland). It is just a training run. At the moment i am training for a marathon with your trainingplan Ben. I love the plan you made. It is great. Feeling so strong already after 9 weeks. My marathon goal is 03:50:00.

[@mitchyruns7818]

Thanks Ben!

[@emilys1447]

Just wanted to say I've been using your beginner half marathon plan to run my first half marathon and it's working so well. I'm not too bothered the time I do it in (whatever time I run will be a PB after all 😂) but being able to actually run the distance will be amazing. I just ran 15k today which is crazy considering before this year I'd never even run 5k. Thanks for all the tips!

[@BenParkes]

That’s amazing Emily and well done with all your progress!!

[@ThatRunningGuy]

Great tips and advice Ben👍

[@livelivetothephil]

Wokingham and Maidenhead Half's very fast courses. However, a trip Cardiff is the best!

[@HereWeAreRunning]

Great tips :) Got my Half Marathon PB a couple of year's ago at the Surrey Half. Lovely course and fairly flat. Trying to beat that time in a few weeks when I run a HM time trial. Finding a suitable course wasn't easy but have picked a section of the Thames Path. The recent hot weather hasn't been great for training though, hoping for a few weeks of dry but cooler weather, to really cement the training I've been doing.

[@BenParkes]

All the best for your time trial! The cooler weather right now is lovely to run I’m compared to how it was last week!!

[@cpettifer]

Half PB is 1:38:42, set at the beautiful and flat Worcester City Run. It's a great event and sad it's not on this year (like most other events!). Running it virtually though this year and the virtual great north the week after! 😁

[@GiovanniMagliarella]

Great TIPS!

[@jasonpinkney1629]

My half Marathon PB was at the Stroud Half marathon around 10 hrs ago (1hr 28). Last half marathon I raced was two tunnels in Bath last year and I was able to get a 1hr 31. Hoping to get back to sub 1hr 30 in the next year or two but I am 40yrs old and have two small kids so training time is limited. Thanks for the videos Ben!

[@KuSellarOfficial]

Running my first half marathon this May! Really excited but nervous 😭👊

[@stephenaldrich1358]

How’d it go?

[@ismailgrou1667]

Thank you for the video. Pls the last (hard session) the 4×5k i do it the wednesday the week of the race or the week before

[@piotr8582]

Hello Ben, I am running my 1/2 race in one month. Hope to get my PB, thank you for yours tips. Enjoy the weekend!

[@BenParkes]

Good luck Piotr! You can do it!

[@mowglisingh7894]

Mine started running 🏃 42 years 2019 first half 2 hours 30 mins second half 2 hours 16 mins third 1 hours 48 minutes , running today looking forward PB.

[@bartovic]

Egmond Halve Marathon (Dutch Coast Marathob), 6KM on the beach. Trail in the dunes, uphill for last km.... fantastic! Was my first 1/2 marathon. This year I did 5 solo 1/2 marathons.

[@sportowymajkel]

A great video, the stadium where I like to run around is "Stadion Energa Gdansk Poland"

[@twofingers2034]

I think the Best HM tips video here on YT

[@StridesandSummits]

My tip: don't try to run your half PB when it's 35C out! 🥵

[@BenParkes]

Haha.. yes, best to wait for the Spring or Autumn to roll in!

[@kierenkd]

At least you'll get some blood plasma gains

[@samanthajenkins2399]

@@kierenkd That sounds good, how does that work? I live in South China and its super hot and humid.

[@kierenkd]

@@samanthajenkins2399 www.outsideonline.com/2098556/surprising-benefits-training-heat

[@samanthajenkins2399]

@@kierenkd Thanks!!!

[@drtimoneill]

Yasso 800s hands down my favourite. For me it's sub-3 minutes a rep and I do them on 5 min cycle and it's a great HM / marathon predictor as intended.

[@foxhunter9051]

hey Ben , quick question about place you were recording your intro, where is it ? :)

[@Ian-oi2pe]

Bath Half definitely for a PB. It's where I got mine earlier this year. Also, despite the incline between mile 10 and 11, the Swindon Half (which has just been given the go ahead and I'll be racing) is another chance for a PB 👍🏼

[@BenParkes]

Good luck in Swindon Ian!!

[@AnthonyConstable]

Don't plan to hit every refreshment station. Work on how you feel, and don't worry if on the day you skip most. If you feel thirsty have a drink. You might lose a minute at each station, which might be the difference between a PB or not. Especially if you are pushing 2h or less. Favourite session: YASSO 800s!

[@danabc322]

Edinburgh HM is fantastic course for getting a PB! Downhill start and then flat throughout, not as many people as bigger events, such as GNR, means less dodging around people too.

[@simonlarge3053]

Been chipping away at my half marathon times over the 5 years prior to COVID lockdowns, PB 1.33 at The White Horse Half Marathon lovely flat course starting in Grove, Oxfordshire.

[@AugherAndy]

My favourite session is ladders!

[@iwaschuggy]

What's your thoughts on loading up on beetroot in the lead up to the race Ben? When I did my PB at the GNR (too many hills for my liking!) In the 2 weeks before I ate one 250gm vacuum pack of beetroot each day and had a beetroot/celery/ginger smoothie before the run. I started doing this after reading several studies that credited beetroot with up to a 12% improvement in endurance as it improves the ability of blood to transport oxygen to the muscles.

[@BenParkes]

There is some evidence it can help for sure. I tried it once, but just couldn’t stomach the taste.. so haven’t been able to test it properly. But if it’s working for you then keep going!

[@robertharrell6007]

My HM PB came at the Run the Line Half in Texarkana, AR here in the states. 1:37:29

[@pierce9128]

Just did my 2nd HM at the weekend in 2hrs8min. First HM was 2years ago when I had just started running and it took 2hrs36min with alot of walking. At the weekend I was hoping to finish in 2hours or just under but on the plus side I didn't walk at all. Just wish I knew if this was a good time or not.

[@Luquiyoutube]

so far i ran 3 half marathons to TRAIN for the ACTUAL OFFICIAL half marathon in november... my first try ever i did 1h43min, 2nd try 1h36min and 3rd 2h06min hahahahhaha, havent eaten anything the night before and just had a terrible nutrition that day... really appreciate your tips and tricks!!! Thanks so much!!! much love from argentina/germany

[@jameschard4781]

Ben you need to come run cardiff 👍

[@fritzlsc]

I'm a Malaysian currently living in Singapore. I ran a 1:57 while weighing in at 85KGs during the lockdown period in June. Had to run a total of 47 loops round my flat's void deck as we were not suppose to leave the premise unless it's for essential needs. Previous best was a 2:25 (at 95KGs) 😊 I guess losing that bit of weight does help hehehehe. Love from Malaysia & Singapore 💕

[@lorrainecowan7288]

My best half marathon is Blackpool last year feb20 doing .20 mile next Sunday looking for wardto it I do your warm up

[@Coops1805]

Love a progressive run ... but do it then avoid the rest ! Always struggle with Hills ,and speed sessions I’m always scared I’m going to injure myself .. (I’m 50)

[@nitinvarshney4966]

I like fartlek and speed repeats , as I am running at average 35Deg C normal weather , I am consuming lot of water than normal like 1/2 ltr in 30 min , I heard lot of good runners are consuming very less water , so I need to work on this also . My HM PB is not that good 1:55 yet but I am working for the same ... thanks for useful information and congrats for coming back on track after injury 👍🙏🏻

[@BenParkes]

Wow, 35 deg c is very hard to be running in Nitin. Well done for training in that weather. All the best with your running 🙌

[@nitinvarshney4966]

Ben Parkes thx for your help 👍🌟

[@mowglisingh7894]

Running today my half PB looking forward for it

[@mowglisingh7894]

1:44 personal best 😂

[@wastelander1015]

I did a 1h28 half marathon back when I was 17. It's still my pb in that distance.

[@debbiepriest8123]

Brighton half or Worthing half are great for PBs, both fast, flat and by the sea. Not so great if really windy though

[@ethanfrost7207]

Brentwood Half is a good race! Nice and flat! I ran a 15 minute PB there!

[@coralputman5342]

My favourite races are hilly or mountain trail races where I just lose myself in the scenery. How can I train for a PB when I have lots of ups and downs or technical sections. Also, when on flatter sections, how do you maintain an even pace - mine seems to go up and down with the Garmin beeping every half a minute to tell me my average pace has changed. Finally, what event is the hilly rocky one briefly shown in this video? Thank you for the videos and tips

[@Kelly_Ben]

Same here! I researched trails within an hour of me and found ones that mimic certain parts of the race route. I try to train on those in the months leading up to the race, so I'm race day the only difference is distance- my body is very used to the terrain, incline/ decline, surface, etc.

[@mawganandrew6136]

Funnily enough hills is my favourite sessions.

[@markoljustina]

Good tips; I'm looking for pb in Ljubljana 24oct - 1:29:59

[@realdiggerz6914]

Brighton Half is fast. Loads of places to stay close to start/finish. I got a 9min pb there 1:26:44 😊

[@jackwentrunning]

2:01:16. So so so close to that sub 2 hour! 🙌🏻🙌🏻

[@minhltv]

Why dont you use STRYD for your running?

[@mattheweverett1795]

How do you work out a race time I am interested in racing a half and have 1.30 before in a long run but am unsure what time to aim for

[@BenParkes]

You can maybe look up jack Daniels race predictor, when you can enter some race times you know you’ve done and it will predict what you might be able to do in the half. Good luck!

[@stephencox2542]

How many hill reps? Thanks

[@thatrunnermatt]

Not sure when you last ran Oxford Half but it's got a lot slower, the last mile or 2 is in the parks which completely ruins your stride pattern. My PB is at Wokingham - highly recommended if not windy as it's very exposed!!

[@mike_and_jam]

Did my first half marathon after doing couch 25k.Did 2.09 what to go under 2 hours next time cheers for the tips.

[@BenParkes]

Good luck getting that sub 2 Michael! You can do it 🙌

[@loiswyatt182]

I've got my virtual half marathon pb attempt at the end of September!

[@BenParkes]

Good luck with your run Lois! You can get that PB!

[@61651092]

I'd rather train with geels and so on on my hard days where I actually burn carbs. On my Z2 long runs I'll run fastet unless I have speed session in the end, because I want improve my fat-max.

[@elrodjenkins]

I’m happy to send you a pair of the endorphin pro or speed if you still can’t get them. Would love to see how they work for you. Let me know.

[@danielpimblett7356]

Last year I run my 1st half with a time of 2:15:01 then after a year of progression and training, I run this year with a time of 1:45:12.

[@YoYoZamolo]

Just done my first ever half with zero training due to injury in 2:14. Was hoping with a years training to get this down to 1:45. This gives me hope 🙌🏻

[@husainnaqi6016]

my current half marathon PB is 1:37:19 down from 1:42:00 ( 1st ever HM ) , Is sub 1:30 a realistic goal to set ? in the next 5 month

[@garethmaccauley3507]

I find progressive runs great. Just that small increase each time does wonders for confidence. My biggest weakness is stride length. I just can’t get that longer stride I’d like. Even a 5cm be huge.

[@BenParkes]

I have a video on improving stride length.. might help! All the best gareth!

[@samanthajenkins2399]

Where I live there is a hill that is 3km, very twisting and no let up with a 330m elevation on tarmac. Would that be a good hill session or is it too long?

[@BenParkes]

I’d suggest just running up for 60 seconds and walk back to the start.. running the whole 3k would be too much yes!

[@samanthajenkins2399]

@@BenParkes I did it before. You mean to run as hard as possible for 60s?

[@smileyfdave]

You seem to toe run - is this a chosen technique or just the way you are built?

[@moggy992]

Also monsal

[@user-yp5re5ml5m]

yeah, get me my half PB!!

[@florianarnold6664]

My favorite session is 4*2000m... Start at MT (for me 4:00/km) and drop the tempo every till the 4th rep (for me 3:30/km) hopefully I will get me to a new pr (1:18:59)

[@jamesadamson7821]

What happened to the credits beat?

[@Jon-hb6gx]

The Woking Half is actually called the Surrey Half, for anyone wondering. Great event!

[@markscott9760]

I did an easy recovery run this morning yet my Strava said it was mostly tempo. I thought tempo was a fast pace, I don’t think I could go any slower for my heart rate

[@BenParkes]

Your pace zones might be set up wrong on strava, worth a look. Well done though mark!

[@Jah-ql9vv]

The Great North Run is being run as a 'real time' virtual race' this year so this makes it a bit of a thing at least. Glad they have done this...not sure I will beat my PB of 1h 23 tho!!!!!!

[@kierenkd]

If it's virtual, you can check the weather and run with a tail wind

[@Jah-ql9vv]

@@kierenkd I'm currently researching 13.1 mile hills 😂😂😂

[@kierenkd]

@@Jah-ql9vv haha - I know you are joking but downhill for 13 miles would probably break a lot of people.

[@Jah-ql9vv]

@@kierenkd would a 13.1 mile skydive count I'm wondering though 😆

[@moosestubbings1853]

I went joggin in 95° f a few days ago I felt like my brain was cookin🍳

[@AugherAndy]

We have a half going ahead here and I'm not sure if I want to do it :O

[@BenParkes]

Don’t rush back before you feel comfortable.. the time will come when it feels right for you to be racing again and all the best when that happens Victoria!

[@moggy992]

Tissington

[@jadencosta1279]

Question: In America we call alternating paces in a run a fartlek. What do other people around the world call that?

[@BenParkes]

I guess a Fartlek traditionally doesn't have a structure.. it's a bit random, so no set distances or times for the surges where you run faster. But alternating paces has a structure to stick to for the run. But agree that they both have elements of speeding up and slowing down!

[@elinaq750]

It will be my first in 2 months so not looking for a PB just to survive hahaha :P

[@BenParkes]

yleineping good luck!! Sure you’ll have a great run 🙌

[@shanira99]

That means you will run a PB as long as you cross the finish line!

[@nicolamcintyre6999]

Great tips . But calm down with the hand gestures it's OTT 🤯

[@owenthomas6337]

At 7:19, anyone else notice "cattle bell" instead of "kettle ball"? Was a delayed reaction when watching, but rewound and ... yeah, that's what I heard. Spoonerism FTW!