When you can already clock 11 miles, the jump to a half marathon (13.1 miles) feels more like a puzzle than a marathon. The good news? Your body’s aerobic engine is already humming at the right speed. The challenge is filling the 2.1‑mile gap with the right mileage, pacing, and recovery tricks.
Key Takeaways
- At 11 miles you’re already 84% of the distance - focus on quality, not just quantity.
- Boost weekly mileage by 10‑15% each week and insert one dedicated half‑marathon pace run.
- Use a 2‑week taper to let muscles recover while keeping the nervous system sharp.
- Track heart‑rate zones, fuel intake, and shoe mileage to avoid burnout.
- Follow the sample 8‑week plan or adapt it to fit your schedule.
Understanding the Gap
Running 11 miles proves you have a decent aerobic base, but a half marathon introduces two new variables: fuel management and pacing consistency. The extra 2.1 miles can feel much longer if you start too fast or run out of glycogen.
Assessing Your Current Fitness
Before you add miles, run a quick self‑audit:
- Weekly mileage: Do you average 30-40 miles per week? If you’re lower, add 3-5 miles a week for the first two weeks.
- Long‑run frequency: Are you doing a long run at least once a week? Your longest run should be 11 mi now.
- Heart‑rate zones: Know your Zone 2 (aerobic) range; most of the distance should sit here.
- Recovery score: Track sleep, resting HR, and perceived fatigue.
Building the Missing Miles
Here’s where the science of Long run is a weekly training session that exceeds your typical mileage to stimulate endurance adaptations comes in. Add 1-2 miles to your longest run every 7‑10 days until you hit 12‑13 mi. Keep the pace comfortable - about 60‑70% of your max heart rate.
Don’t forget the VO2 max workouts, which are short bursts (400‑800 m) at 95‑100% effort. They improve oxygen delivery and let you finish strong when the kilometers start to feel heavy.
Balancing Lactate threshold runs (tempo runs at 80‑85% max HR) once a week sharpens your ability to hold a faster pace without accumulating fatigue.
Pacing Strategy for Race Day
Knowing your Heart‑rate zones helps you avoid the infamous “starting too fast” trap. Aim for Zone 2 during the first 8 mi, then ease into Zone 3 for the final 5 mi if you feel good.
Practice this pacing during a 10‑mile run at your planned race speed. Record splits; they’ll be your benchmark on race day.
Gear, Shoe Mileage, and Nutrition
Every runner’s shoes have a lifespan of 300‑500 km (≈190‑310 mi). If you’ve logged more than 250 mi, consider a fresh pair to keep cushioning reliable for the extra distance.
Hydration and fuel become crucial after 10 mi. A 30‑gram carbohydrate gel or a banana every 45‑60 minutes maintains glycogen levels. Experiment in training, not on race day.
Two‑Week Taper & Recovery
A proper Taper is a short reduction in training volume that allows muscles to repair while preserving fitness can shave 1‑2 minutes off your finish time. Cut weekly mileage by 20‑30% in the final two weeks, keep one short race‑pace run, and prioritize sleep.
Use the extra rest to focus on Recovery techniques like foam rolling, compression socks, and light cross‑training (swim or bike).
Sample 8‑Week Plan (11‑mile base)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 5 mi easy (Zone 2) | 6 mi (4 mi @ tempo) | 5 mi easy | Rest | 11 mi long (Zone 2) | Cross‑train 40 min |
| 2 | Rest | 5 mi easy + strides | 7 mi (5 mi @ tempo) | 5 mi easy | Rest | 12 mi long (Zone 2) | Yoga 30 min |
| 3 | Rest | 6 mi easy | 8 mi (6 mi @ race pace) | 5 mi easy | Rest | 13 mi long (last 2 mi @ race pace) | Swim 45 min |
| 4 | Rest | 5 mi easy + strides | 6 mi (4 mi @ tempo) | 5 mi easy | Rest | 10 mi long (Zone 2) | Active recovery |
| 5 | Rest | 6 mi easy | 9 mi (7 mi @ race pace) | 5 mi easy | Rest | 14 mi long (last 3 mi @ race pace) | Foam roll 20 min |
| 6 | Rest | 5 mi easy + strides | 8 mi (5 mi @ tempo) | 5 mi easy | Rest | 12 mi long (Zone 2) | Cross‑train 40 min |
| 7 (Taper) | Rest | 5 mi easy | 6 mi (4 mi @ race pace) | 4 mi easy | Rest | 8 mi long (Zone 2) | Sleep ≥ 8 h |
| 8 (Race Week) | Rest | 4 mi easy | 3 mi (pick‑ups) | Rest | Rest | Race Day - 13.1 mi | Recovery walk 30 min |
Common Pitfalls & How to Avoid Them
- Skipping the extra 2 mi in training: Your body never learns the final stretch, leading to a mental wall.
- Going too fast early: Use a GPS watch to lock the first 8 mi at 10‑15 seconds slower than goal pace.
- Neglecting nutrition: Test gels and electrolyte drinks during the 12‑mi long run.
- Old shoes: Replace when the midsole feels compressed; reduced cushioning raises injury risk.
FAQ
Do I need to run more than 13.1 mi in training?
No. Hitting 12‑14 mi long runs a few times is enough. The quality of those runs-steady Zone 2 effort-matters more than raw distance.
How long should the taper be?
A 10‑14‑day taper works for most recreational runners. Reduce mileage by 20‑30% but keep one short race‑pace segment to stay sharp.
What if I feel sore after the 11‑mile run?
Add an extra rest day or swap a run for cross‑training. Gentle foam rolling and a protein‑rich snack can speed recovery.
Should I wear a different shoe for race day?
If you have a lightweight race shoe that’s broken in for at least 20 mi, use it. Otherwise stick with your well‑broken‑in trainer to avoid blisters.
Is carb‑loading necessary for a half marathon?
A full carb‑load isn’t required, but boosting carbs to 5‑7 g/kg the night before can give an extra energy buffer.
Bottom line: if you can already run 11 miles, you have the aerobic foundation to finish a half marathon. By adding a few focused miles, sharpening your pacing, and tapering wisely, you’ll cross the 13.1‑mile line feeling strong. Ready to lace up?