Running a Half Marathon? Here’s What No One Tells You

Why the Half Marathon Might Be the Perfect Distance

This episode breaks down why the half marathon might just be the smartest distance in running. It explores how 13.1 miles gives you nearly all the benefits of a marathon, endurance, stamina, confidence, without the physical wreckage that often follows 26.2. Listeners will learn why restraint beats obsession, how to train efficiently with purpose, and how to find long-term joy in running.

It’s a masterclass in building fitness that lasts, using science-backed frameworks and real-world experience from years of testing what works. You’ll leave knowing how to design a training plan that fits your life, not the other way around.

Key Takeaways

Half Marathon Advantage – Why 13.1 miles delivers most of the fitness gains with fewer risks.

Training Framework – Two quality sessions, one long run, and smart recovery.

Mindset Shift – Focusing on restraint and sustainability over ego and extremes

Timestamps

[00:49] Why the Half Marathon Is Actually Perfect

[01:22] Run Science Nerd Break

[01:50] Half Marathon vs Full Marathon

[03:25] Definitions

[04:37] Ad Break: Use this to run a faster and smarter half-marathon

[05:06] The Half-Marathon Training Framework

[06:36] What Your Week Actually Looks Like: 3 Days a Week

[07:38] 4 Days Per Week Training

[07:57] Help Another Runner Out

[08:27] 5 Days Per Week Half Marathon Schedule

[09:13] 6–7 Days Per Week Training

[09:52] Half Marathon Energy System Used – Threshold vs Aerobic

[10:48] Half Marathon vs 5K Training

[12:15] Why This Actually Matters Beyond Running

[13:54] Use This to Improve Your Half Marathon Times Slowly

Links & Learnings

• 📈 Get your free race faster half marathon training plan here https://dlakecreates.com/halfmarathonfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/halfmarathon
• Learn more about vo2 Max Here - http://dlakecreates.com/Vo2Aug2025
• Learn how I ran 1% better each year in the half marathon here - https://dlakecreates.om/half2024
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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