Maybe you watched the Monterey Bay Half Marathon go by along Cannery Row this year and thought, "I could do that." You probably can. The next one is Sunday, November 14, 2027, which gives you a full year to get ready the right way.
Here's what to know about the course, and a simple plan for getting from "not a runner" to the finish line in one piece.
What you're signing up for
From the race's official site:
The course: out and back, starting in downtown Monterey, running along Cannery Row and out along the Pacific Grove shoreline, turning around near mile 7.8 and coming back to finish at Custom House Plaza.
The time limit: 3.5 hours, which works out to about 16 minutes per mile. That's a brisk walk. You do not need to run the whole thing.
Support: aid stations about every two miles.
Shorter options: the same weekend includes the Pacific Grove Lighthouse 5K and the By-the-Bay 3K, which are great first goals on the way to the half.
It's one of the friendliest courses around for a first half: mostly along the water, with views that make the miles go faster.
A year-long plan for a first half
Months 1–3: Build the habit and the base
Walk or walk-jog 3 to 4 days a week, 20 to 40 minutes.
Strength train 2 days a week (more on this below).
The goal isn't speed. It's showing up consistently without anything hurting.
Months 4–6: Start running more
Shift toward run-walk intervals, for example 2 minutes running, 1 minute walking.
Make one session a week your "long day" and add a little time to it every week or two.
Try the Rec Trail. It's flat, paved, and runs right alongside much of the race route.
Months 7–9: Build distance
Work your long day up toward 8 to 10 miles.
Keep the other runs short and easy.
A local 5K or 10K in this stretch is a great dress rehearsal.
Months 10–12: Sharpen and taper
Long day peaks around 10 to 12 miles about three to four weeks out.
Then cut back over the last couple of weeks so you arrive rested.
Keep strength work going, just lighter.
Everyone's timeline is different. If you're already running, you can compress this. If you're starting from the couch or coming back from an injury, take the full year.
The strength work that keeps first-timers healthy
A lot of first-half injuries come from doing more running than your body is ready for. Running builds your engine faster than it builds your tendons, joints and muscles. Strength training closes that gap.
Twice a week, 30 to 45 minutes:
Split squats and step-ups for single-leg strength.
Slow step-downs for knees that can handle the downhill sections and the miles.
Hip hinges and bridges so your hips do their share of the work.
Calf raises for your calves and Achilles, the parts that take the most pounding.
Planks and carries to hold your posture when you're tired.
And don't skip the aerobic base. If you want the science behind building it, I wrote about it here: why you need aerobic training.
It's never too late to start
I've trained men in their 60s to run marathons after decades of not running. A half marathon a year from now is a very realistic goal for most people, if you build up gradually and pair the running with strength work.
I train clients in their homes across Pacific Grove, Monterey, Carmel, Pebble Beach and Salinas, on a monthly accountability plan, which is exactly what a year-long goal like this needs. If you want help getting to the start line strong, send me a note through the site and we'll set up a free consultation.
