How to Train for Your First Half Marathon in India

Running a half marathon in India (21.1 km) is both exciting and intimidating — especially if it’s your first. Whether you’re in Delhi, Mumbai, Bangalore, Hyderabad, or Kolkata, the challenge of balancing training, weather, and lifestyle can feel overwhelming. But with the right plan, anyone can go from beginner runner to half marathon finisher.

It is always advisable to get a Coach, but if that isn’t an option you can use this as a guide.

1. Set Your Baseline: Where Are You Now?
Before starting your half marathon training plan, ask yourself:
- Can you run 5 km comfortably?
- Do you already run 2–3 times a week?
- How much time do you realistically have to train (8, 10, or 12 weeks)?

Most beginners in India need 10–12 weeks of structured training before their first race.

2. Structure Your Training Week
A good training plan balances endurance, speed, and recovery. For India’s climate and lifestyle, here’s a sample week:

- Tuesday: Easy Run (5–6 km)
- Wednesday: Interval Training (400m–800m repeats)
- Friday: Tempo Run (4–6 km at challenging pace)
- Sunday: Long Run (10–18 km, build gradually)
 

3. The Indian Context: Heat, Humidity & Air Quality

Training for a half marathon in India is unique:
- Weather: Early mornings are best in cities like Mumbai, Chennai, and Delhi during summer.
- Air Quality: On high AQI days, try indoor treadmill runs or use a mask for outdoor runs.
- Hydration: Electrolytes are key — especially in humid cities like Kolkata and Bangalore.

4. Fueling for Distance

Your nutrition can make or break your training:
- Carbs for energy: Rice, oats, roti — keep it simple and Indian.
- Protein for recovery: Lentils, paneer, eggs, chicken.
- Race Day: Practice with the same gels/bananas/electrolytes you’ll use on event day.

5. Essential Gear for Indian Runners

The wrong gear leads to chafing, overheating, or fatigue. Look for:
- Lightweight running tees (100–120 GSM) for sweat-wicking in Indian heat.
- Supportive sports bras for women runners.
- Reflective details for evening runs in Indian cities.
- Proper running shoes (get gait tested if possible).

At Athleera, we design apparel Built for India — engineered for heat, humidity, and performance.

6. Race Day Tips
- Start slower than you think.
- Hydrate at every water station.
- Don’t try anything new on race day (shoes, gels, clothes).
- Soak in the energy — Indian half marathons are full of color, music, and community.

If you’re looking for your first half marathon, here are some iconic events:

- Vedanta Delhi Half Marathon (ADHM) – Delhi
- TCS World 10K / Bengaluru Marathon – Bangalore
- Mumbai Marathon – Mumbai
- Hyderabad Marathon – Hyderabad
- Kolkata 25K – Kolkata

Training for your first half marathon in India isn’t just about finishing 21.1 km. It’s about discipline, lifestyle, and community. With the right mindset, training plan, and gear, you’ll not only cross the finish line — you’ll discover a new version of yourself.

At Athleera, we believe every run is a step forward. Grow the Distance.