Your First Race (10K or Half Marathon): How to Prepare in 8 Weeks
An 8-week plan for your first race, 10K or half marathon: training schedule, nutrition, race-day pacing and checklist.
1. Pick the right race
For your first race, choose a distance close to what you already cover in training: if your current long run is 8 km, aim for a 10K, not a half marathon. Finishing strong beats suffering from kilometre ten — the longer distance comes with experience.
2. The 8-week plan
Weeks 1-3: base building with easy, conversational-pace runs. Weeks 4-6: one quality session a week (intervals or tempo) plus a gradually growing long run. Week 7: taper, cutting volume by 20-30%. Week 8: final taper and race. Golden rule: never two hard weeks in a row without recovery, and never increase weekly mileage by more than 10%.
3. Nutrition and hydration
Test everything in training, never anything new on race day — no new shoes, no untested gels. Above 60-75 minutes, drink and eat at aid stations instead of waiting until you're thirsty or hungry.
4. Race day: pacing and the start
Start slower than you feel like: the first 2-3 km decide the finish, and starting-line adrenaline fools almost every first-timer. Find a sustainable pace and hold it, only pushing in the final stretch if your legs still respond.
5. Gear checklist
Already broken-in shoes (never new on race day), tested technical clothing, a charged GPS watch, race bib and pins, ID and some cash. Lay everything out the night before: race morning should only require thinking about running.
FAQ
How many kilometres a week do I need for my first race?
20-30 km weekly for a 10K, 30-40 km for a first half marathon, built up gradually over 8 weeks without jumps over 10%.
10K or half marathon for a first race?
Base it on your current long run: if you already cover 8-9 km comfortably, a 10K is within reach. A half marathon needs a more solid endurance base — better as a second goal.
What should I eat during a half marathon?
Above 60-75 minutes, gels or dried fruit at aid stations instead of waiting for hunger — all tested in training, never for the first time on race day.