If you’re thinking about running a half marathon (or any running event), the first and most important rule is: start early. The earlier, the better. Don’t wait until tomorrow if you can start today. Time and a steady progression will prevent injuries and prepare your body in the best possible way.

Now, if you’re like me—over 40—you know that our bodies need a little extra care. Recovery time isn’t as quick as it was in our 20s, and overdoing it can mean setbacks. That being said, your body is still amazing and capable of so much more than you think!

I’ve been training for a spring half marathon every year for the last four years, and I absolutely love it. It gets me in shape before summer, and the atmosphere at these events is just incredible. I still get goosebumps every time I participate. My goal is never to be the fastest; I just aim to improve every year. And believe me, if I—once a sprinter, never a long-distance runner—can now run further and faster in my 40s than ever before, so can you.

One of the best parts of running is its flexibility: you can do it anywhere—on holiday, on a treadmill, outside, alone, or with friends. All you need are good shoes and comfortable clothes. But let’s address the elephant in the room: injuries. Many people stop running because they get injured. But here’s the thing—injuries happen, but they don’t have to stop you for good. I’ve had multiple injuries from my ballet days, but with the right training and rehab, I always find my way back. The key is finding the issue, addressing it, and strengthening your body where it needs support.

Your 3-Month Half Marathon Plan

Planning is everything. Three months is the sweet spot—it gives your legs time to adjust to the mileage and helps you build endurance without burnout. Here’s how to structure your week:

Minimum plan: 3 runs + 1 strength session per week

  • Run 1: Tempo run – After a 5–10 min warm-up, run 2–5 km at a fast but comfortable pace.
  • Run 2: Interval run – Short sprints followed by a slow jog or walk.
  • Run 3: Long run – A very comfortable pace where you can hold a conversation. Distance is the challenge here, not speed.
  • Strength training: Yes, you need this! Target your legs, core, and stabilizers.

If you want to improve faster: 4 runs + 1 strength session per week

  • Run 4: Easy run – A semi-long, semi-fast pace—just to move the legs and enjoy the run.

Why Individualized Training Works

Everyone’s body is different. If you’ve struggled with injuries or feel like running just isn’t working for you, it’s likely that your body needs specific strengthening. Many runners lack strength in key areas like glutes, core, and feet, leading to pain and inefficiency. Strengthening your weak points makes a huge difference.

If you want to keep running injury-free and actually enjoy the process, make sure your training includes:

✅ A mix of different runs ✅ Strength training for injury prevention ✅ A realistic schedule that fits into your busy life ✅ A community or training group to keep you motivated

Final Thoughts

Running is one of the most freeing and accessible forms of exercise. It’s never too late to start, and with the right approach, you’ll be amazed at what your body can do. So, lace up your shoes and hit the road—your half marathon journey starts today!

Astrid