Are you Ready? Before you run your first 1/2 marathon, you should be able to run 3 miles comfortably, 3-4 miles a week. Strength Training It is important to do strength training 2-3 days a week to build endurance. This will help you long term as you increase the amount you run. Below our training guide is a list of excercises that you can choose from. Each link walks you through how to perform them. Stretching I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems. Warm up for 5 minutes and then do your stretches and then follow up with a 5 minute cool down and stretch again. Sundays, spend a little more time stretching.