Preparing for your first half marathon requires more than just running. It demands structure, focus, and an understanding of what it takes to sustain performance over time.
In this article, the Dæhlie ambassadors Sander, Thea, Lars, and Tora share essential advice for preparing both physically and mentally for race day.
Focus on the Key Workouts
Quality outweighs quantity. Build your training around sessions that strengthen your foundation and prepare your body for the demands of the distance.
The long run: Run at a comfortable pace, occasionally adding controlled bursts of speed. Varying your approach from week to week will prepare you for both the distance and the load.
Threshold training: At least 30 minutes of sustained effort, for example in 6-minute intervals, will enhance your endurance and help you maintain an even pace during competition.
Increase your distance gradually. Avoid sudden jumps in mileage. If time allows, include shorter runs, but make the key sessions your priority.
Prepare for the Duration
Racing for more than 90 minutes is a different challenge from an easy 21-kilometer jog. The strain on your muscles – particularly thighs and calves – increases significantly.
Combine long runs with speed-focused sessions and longer intervals. Understanding how your body reacts to sustained pace will prepare you for the muscle fatigue that often sets in late in the race.
Fuel with Purpose
Nutrition in the days before the race is critical. Maintain consistent intake of food and fluids throughout the week. The day before, focus on carbohydrate-rich meals to replenish energy stores.
On race day, choose familiar foods that you know work for you. Light bread with banana, honey, and cinnamon offers quick, easily digestible energy. If you plan to use sports drinks or gels, test them in training first – race day is not the time to experiment.
Keep Your Cool
When fatigue sets in, break the race into smaller segments to make it manageable. Focus on short, achievable time blocks.
Tora suggests breaking the race into smaller segments, which makes it feel more manageable. For her, thinking “30, 20, or 10 minutes isn’t that much” helps. Sander imagines that the last part is just a standard 2-kilometer interval from training – it feels less daunting that way.
A positive mindset matters. Remind yourself that discomfort is temporary. Differentiate between physical strain and injury; if it’s willpower, push on. If you experience signs of injury or overheating, adjust your pace or stop.
Pace with Intention
Start conservatively. The first 10 kilometers should feel controlled. If you’re struggling before halfway, you’ve likely gone out too fast. Reserve energy for the final stretch, where focus and determination are most needed.
On a flat course, it can pay to aim for a negative split. Run the first lap at a controlled pace, then increase the speed on the second lap if you have the energy. Finishing strong leaves you with a positive experience and extra motivation toward the finish line.
Above All – Enjoy the Experience
Run for yourself, not for statistics or comparisons. See this as a starting point, not an endpoint. Find satisfaction in your progress, in the discipline of preparation, and in the challenge itself.
We believe in you. Good luck.
What are you waiting for?
There are many flat and fast half-marathons at home and abroad, perfect for those who are running for the first time and want a good experience, or for those who want to challenge their personal records.
The Drammen Half Marathon is one such example and is considered one of Norway's fastest half marathons. We are proud partners with the Drammen Half Marathon. The next opportunity to participate is September 6th, 2025.
The best thing about running is still the sense of community it gives. It has truly ignited a running passion in me.
— Kristine Bjørneset, Dæhlie Ambassador
Get ready for your half marathon
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