Coach Parry's - 11 Rules of Half Marathon Running

Training for your first (or best) half marathon requires commitment - and a plan. The first bit is up to you; but we've asked Pretoria-based running coach Lindsey Parry - aka Coach Parry - to lay down the plan.

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1 Set the Right Goal

Almost half the job is ensuring you set the correct target to train for. This should be based on something you've achieved in the recent past - be it a 5km parkrun, or a 10K, a 15, a half marathon or a marathon.

If you set the right target, you keep the training stimulus manageable, minimise injury risk, and - most importantly - give yourself every chance to improve over the six to eight weeks. Check out Prof Ross Tucker's pace calculator at runnersworld.co.za/ pacecalculator to get a better idea of what your expectations should be.

It's critical that you're clear about your expected race pace, since the entire training plan is based on that pace.

2 Train at the Right Pace

Whether it's an interval session like hill repeats, three-minute intervals, an easy run or a long run, each running session should be designed with a particular outcome in mind. By basing these workouts on the ultimate achievable goal, you will constantly improve your physiology and physical requirements for achieving your goal.

In the early weeks of our eight-week training plan, the interval sessions may be slightly out of reach. What's important is that you can maintain your pace from the first rep to the last. If you're slowing as the set progresses, start next week a little more conservatively. If you're hitting the paces in the final weeks, you know you're on track.

3 Consistency