First Half or Marathon? What I Wish I Knew

I went from not being able to run 6 laps in gym class to finishing a half marathon. Here's what I learned the hard way.

By Alex · 6 min read

As a kid, I couldn't run 6 laps under 15 minutes in gym class. Running wasn't something I did.

Then in May 2024, I crossed the finish line of the BMO Vancouver Half Marathon in 3:01:00. I survived, but barely. The week that followed was brutal—sore, in pain, unable to walk down stairs without wincing.

But finishing gave me something I didn't know I needed: proof that I could push through hard things.

Here's what I wish someone had told me before that first race.

1. The Long Run Is King

Your weekly long run is the most important workout of the week. It builds:

• Endurance
• Mental toughness
• Confidence
• Fat-burning efficiency

Don't skip long runs. Don't rush them. Run them at conversational pace.

2. Easy Days Must Be Easy

This was the hardest lesson. When I joined a run club, they forced me to slow down on easy days—runs that felt almost embarrassingly slow at the time.

But that's where the adaptation happened.

Easy pace should be about 2 minutes slower than race pace. If you can't hold a full conversation, slow down.

Use our Pace Calculator to find your proper easy pace.

3. Consistency Beats Intensity

Four 40-minute runs per week beats one 3-hour hero session. Your body adapts to regular stress, not occasional big efforts.

I stayed consistent for 24 weeks before my second half. That consistency—not any single workout—is what dropped 55 minutes off my time.

4. Rest Is Training

Adaptation happens during recovery, not during workouts. Sleep 7-9 hours. Take rest days seriously. Your body will thank you on race day.

5. Nothing New on Race Day

This golden rule applies to:

• Shoes
• Clothing
• Fuel (gels, drinks)
• Breakfast
• Pre-race routine

I brought 10 gels and 2 clunky bottles to my first race because I had no idea what I actually needed. Test everything in training.

6. Start Slower Than You Think

The first few miles will feel easy. You'll be tempted to bank time. Don't.

Start 10-15 seconds slower than goal pace. You can always speed up later. You can't get those early miles back.

7. Fuel Early and Often

Don't wait until you're hungry to eat. By then, it's too late.

Start taking gels/fuel by km 6-8 and continue every 20-30 minutes. Check out our Fuel Planner to create your strategy.

8. Expect the Hard Part (But Plan Around It)

Km 15-18 in a half marathon will be hard. Really hard. This is normal. It happens to everyone.

Having a plan helps:

• Break the race into segments
• Have mantras ready
• Know that it will pass

9. Enjoy the Experience

Your first long race only happens once. Look around. Read the signs. High-five the kids. This is a celebration.

10. Finishing Is the Goal

Forget time goals for your first race. Seriously.

The goal is to cross the finish line healthy and happy. Everything else is a bonus.

A year after my 3:01, I crossed the line in 2:06—smiling instead of limping. But that first finish, as painful as it was, proved to my inner child that hard things are possible.

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Ready to start? Get your training paces, analyze your race course, and plan your fueling strategy.

You've got this.