(Half) Marathon Training Guide: Your Ultimate Plan with Olympian Philipp Pflieger

Planning your first half or full marathon? You're in the right place. This comprehensive guide walks you through every step of your journey—from the first training weeks to smart fuelling strategies, mental strength, and recovery after the big day. And because real advice from real athletes is invaluable, we asked former Olympic marathon runner Philipp Pflieger to share his personal training strategies.

Get ready for the run of your life—here's how to make it happen.

Training Plan & Structure: How to Build Your Running Routine

A solid training plan is the backbone of your marathon or half marathon journey. The earlier you start and the more gradual your build-up, the better. Olympian Philipp Pflieger recommends giving yourself at least six months of consistent running before starting a dedicated half marathon plan—and ideally a full year to prepare for a marathon.

Already have a base level of running experience? Then a 12-week plan might be enough. Either way, structure, realistic goals, and regular rest are non-negotiable.

What a Typical Training Week Looks Like

If this is your first time training for a long-distance event, you might wonder: how often should I run? What types of runs do I need? And how do I fit everything into my schedule? Here are two sample weeks Philipp recommends—one for half marathon prep and one for marathon training:

Philipp adds: "We were taught early on to increase weekly volume carefully to avoid injury. I wouldn’t recommend more than a 10–15% increase per week." In other words: build gradually. If you run 20km in one week, aim for no more than 22–23km the next. Give your body time to adapt.

Periodisation: Training in Phases

Your body needs varied training stimuli to improve—and rest to absorb those adaptations. That’s why periodisation is key. It means breaking your plan into distinct phases, each with a specific focus. You’ll move from base-building to race-specific workouts, and finally into tapering before race day.

The four key phases explained:

• Base phase (4–6 weeks): Easy-paced long runs to build endurance. You should be able to chat comfortably while running.
• Build phase (4 weeks): Long runs get longer, and you start to add in some controlled speed work – like tempo or progression runs.
• Intensity phase (3–4 weeks): Time to work on your goal pace. This phase includes intervals (e.g. 4 x 1000m), threshold runs, and race pace sessions. It’s tough, but this is where you get strong.
• Taper (1–2 weeks): In the final stretch before race day, you cut back volume and intensity to let your body fully recover and recharge.

Running Technique & Mobility: Run Efficiently and Safely

When you're starting out, it's easy to focus solely on logging kilometres—but running well is just as important as running often. Good technique and mobility can significantly improve your efficiency, reduce fatigue, and help you avoid common injuries. Just a few minutes of focused work each week can make a huge difference.

According to Philipp, many beginner runners fall into what he calls a “sitting” position—the upper body leans too far back and the hips aren't properly extended. This reduces your stride power and makes you less efficient. Add in too much rotation in the upper body, and you're burning unnecessary energy.

Build Your Own Technique Routine

Technique training doesn’t need to be complicated. As little as 15 minutes before or after your run can already improve your form. Focus on a mix of core strength, coordination, and mobility exercises. Philipp’s go-to routine includes:

• Plank variations to stabilise your core and improve posture
• Uphill sprints to activate your glutes and strengthen your posterior chain
• Running drills to fine-tune your stride and body awareness

Running drills are a series of classic running drills designed to help you refine your movement patterns. Here are a few key drills:

• High knees: Lifting your knees to hip height to work on hip mobility and coordination
• Butt kicks: Kicking your heels up to your glutes to engage the hamstrings
• Bounding: Dynamic hops that strengthen your feet, ankles, and calves

Why Mobility Training Matters

Mobility work keeps your joints and muscles moving freely—especially your hips, spine and ankles. That’s key for preventing injuries and improving your running mechanics. Try:

• Leg swings to loosen the hips
• Lunges with torso rotation to mobilise your back
• Dynamic stretching before quality sessions

Nutrition: How to Fuel Your Body to Perform

What you eat is just as important as how you train. A smart nutrition strategy can improve your energy levels, speed up recovery, and help you stay consistent throughout your training plan. Whether you're heading out for an easy jog or tackling your longest run yet, what you put on your plate matters.

The Three Pillars of Endurance Nutrition

"AG1, a double espresso, and porridge with water, banana, honey and cinnamon—that combo always works for me." Philipp keeps his nutrition simple but intentional—and recommends focusing on these fundamentals:

• Carbohydrates: Your main fuel source—especially before long runs. Think whole grains, oats, potatoes, rice, and fruit.
• Protein: Crucial for muscle repair. Try quark, eggs, tofu, legumes, or a quality protein shake.
• Micronutrients: Vitamins and minerals support immunity, metabolism, and overall wellbeing. Prioritise colourful fruit and veg, nuts and seeds—or consider a daily supplement if needed.

The more you train, the more fuel you’ll need—especially on days with long runs or high-intensity sessions. Don’t shy away from adding extra calories in the form of nutrient-dense meals and snacks.

Example meals: Pasta with tomato sauce and white bread, porridge with banana and honey, or oven-roasted potatoes with a drizzle of olive oil.

Mental Preparation: Build Your Inner Strength

Your legs will carry you across the finish line—but it’s your mindset that gets you to the start. Mental strength is one of the most underrated aspects of marathon prep, especially for beginners. It’s not about being motivated every single day. It’s about learning how to stay consistent even when things get tough.

There will be days when heading out for a run feels like the last thing you want to do. Not every session will feel great. That’s normal. What matters is how you respond. Philipp draws on his years of pro experience to stay grounded:

Don’t underestimate the power of visualisation. On tough days—and especially in the final stretch—a simple mental exercise can go a long way: close your eyes and picture yourself crossing the finish line. Arms raised, full of pride and emotion. That powerful image can help you reconnect with your ‘why’ and stay focused when motivation dips. And when race day finally comes, those pre-race nerves? They're not your enemy. Feeling nervous means it matters to you—and that rush of adrenaline is your body's way of getting ready to perform. Use it to your advantage.

The Final 48 Hours: Your Last Checklist

You’ve trained for weeks—now it’s time for the finishing touches. The final 48 hours before race day are all about staying calm, fuelling up, and sticking to what you know. Routine gives you control, and control brings confidence. Philipp agrees: "Two days before the race, I do absolutely nothing—that’s my complete rest day. I put my feet up, check my gear again, and continue my carb-loading."

Philipp’s Top Tips for the Final 48 Hours

• Keep carb-loading: Stay focused on high-carb meals to top up your energy reserves.
• Total rest day: Two days out, no training. Use the time to relax and mentally prep.
• Gear check: Lay out everything—shoes, race kit, gels, watch, bib. Nothing new on race day!

The #1 mistake to avoid on race day?

Recovery: How to Bounce Back Quickly

Crossing the finish line might feel like the end—but what you do afterwards plays a big role in how you feel the next day (and the days after that). Recovery isn’t just about rest. It’s an active process that helps your body repair, reset, and get stronger for whatever’s next.

Your body is in overdrive after a race. The sooner you give it what it needs—fluids, protein, and calm—the better you’ll bounce back. Think of it as your post-race ritual: drink, eat, relax.

No need to obsess over macros here. Your body needs replenishment—and yes, joy counts too. A mix of carbs, protein, and fat is a great way to refuel. If you can, aim for a few high-quality servings of protein throughout the day—whether it’s a shake, eggs, Greek yoghurt, or a warm meal. Optimising protein intake in the first 24 hours really boosts muscle recovery.

What Else Helps?

• Hydration: Keep sipping water—and consider adding electrolytes.
• Gentle movement: A walk or spin flushes out soreness.
• Sleep: The ultimate recovery tool. Let your body rebuild while you rest.

Final Takeaways: Your Roadmap at a Glance

You’ve got this. Whether you're tackling a half or full marathon, the right mindset, consistent training, and a bit of strategy will get you to the finish line feeling strong.

Good luck out there—and enjoy every step of the journey!