Even the best runners get stuck in performance plateaus – running at the same pace and getting the same times over and over again.
While every run can’t be a record-breaking achievement, there are a few tried and true techniques that can get you ready to run a faster half marathon and maybe even set a record or two.
Here are 5 tips for improving your half marathon time
Before getting started, you should know your average half marathon time, and your goal time. Remember that shaving off even just a few minutes will be pretty challenging if you’re already an avid half marathoner.
A common half marathon goal is to get your time under two hours
Get prepared for some tough training sessions
It’s going to take more than just sheer determination to run your fastest half marathon. You should get ready for some tough workouts and spending more time on rest and recovery. Be sure to take at least one day each week off, especially when you’re just beginning to add harder workouts into your routine.
Spend your rest day getting extra sleep, using a foam roller on any tight muscles (try the GRID 1.0 Foam Roller from Trigger Point), soaking in a warm bath with Epsom salt, and eating some nutritious food for optimal recovery.
Give yourself enough time to work on your goal
Depending on what your goal is, it could take weeks or even months before you hit your target time. If you push yourself too hard too soon, you could end up exhausted or injured – leaving you slower than when you started.
Don’t be afraid to indulge in regular easy runs to let yourself slow down to a comfortable pace. An easy run can be especially beneficial if you’re coming off of a few days of more strenuous workouts.
Gradually add speed workouts and hard runs to your routine
Even if you already feel pretty confident, don’t try to crank up your training regimen all at once. Start with one speed workout a week and add more if you think you could use it. You can head to the track for 800-meter repeats or find a hill for tempo repeats with an extra challenge.
Half-marathoners also benefit from progression runs that force you to start slow and pick up the pace throughout the run. These workouts are especially great if you often find yourself burning out toward the end of a race.
Some runners like to add in a medium-long run into their usual routine. This run is shorter than your weekly long run, accounting for about 20-30% of your weekly mileage. Be sure to give yourself enough rest between the medium-long run and long run to avoid injury.
Other runners who are trying to improve will make time for two workouts during the day to essentially double their training regimen. This usually means getting in one workout right away in the morning and then doing another workout 8-12 hours later.
Hit the gym for regular strength training 
Strength training not only improves speed in endurance athletes – it can also prevent injuries. Runners should do at least two weight training sessions each week that include slow, compound workouts with short breaks between each set.
Runners should focus on leg and core workouts. Core workouts will make it easier to keep good form and run efficiently. Leg workouts will give you more power and stability during long runs.
If you’re not experienced in the weight room, consider hiring a personal trainer or ask a weightlifting friend to go with you for the first few sessions. Having another person there will be helpful for checking your form and tweaking lifts so you don’t end up injured.
Practice at your race pace
Don’t wait until race day to try to hit your new pace. Although you don’t need to worry about breaking any records before race day, you should be familiar enough with your goal pace so you can maintain your running form and recognize if you’re hitting the right cadence.
Gradually incorporate your goal pace into your regular runs. Start by running about 10% of your run at your goal pace, gradually increasing until half of your run is at your goal pace.
Although you will likely be able to hit your goal pace while training, you should focus on keeping good form as long as possible. The Running Dynamics Pod from Garmin is a handy way to monitor your torso movement and track your running movements.