To begin this program, you should have done a long run within the past 2 weeks of at least 5 miles. If your long one is not this long, gradually increase the weekend run to this distance before starting this program.
What is my current level of performance? What pace should I run on the long ones? Run Walk Run ratio should correspond to the pace used. At the beginning of the program, after you have run 2 MMs, you can choose a goal that is as fast as 30 seconds per mile faster than predicted by the process indicated in 3—r any goal that is slower than this. To prepare for your goal, meter speedwork is included on non-long-run weekends.
To compute your pace for the meter 2 laps around a track , take half the time of your goal pace per mile, as you decided according to 10 above, and subtract 15 seconds. Warm up for each meter repeat workout by walking for 5 minutes, then jogging very slowly for minutes.
Reverse this process as your warm down, leaving out the acceleration gliders. Distance : The training schedule dictates workouts at distances, from 3 to 10 miles. Pick a course through the neighborhood, or in some scenic area. In deciding where to train, talk to other runners. GPS watches make measuring courses easy. Rest : Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better if you rest before, and rest after.
Long Runs : The key to half marathon training is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Then, after a brief taper, you jump to The schedule below suggests doing your long runs on Sundays, but you can do them Saturdays, or any other convenient day. Aerobic exercises work best. It could be swimming, cycling, walking see below , cross-country skiing, snowshoeing, or even some combination that could include strength training.
Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week. Walking : Walking is an excellent exercise that a lot of runners overlook in their training. Be aware that I also offer a separate half marathon training program for those who plan to walk all the way. Strength Training : If you never have lifted weights before, now might not be the best time to start. Wait until after completing this program. If you are an experienced lifter, continue, although you may want to cut back somewhat as the mileage builds near the end.
Tuesdays and Thursdays after your run would be good days on which to lift. Racing : Consider doing a couple of races to familiarize yourself with the sport.
I have suggested a 5-K race at the end of Week 6 and a K race at the end of Week 9. Running If it were easy, there would be little challenge to an event such as the half marathon. Whether you plan your half as a singular accomplishment or as a stepping stone to the even more challenging full marathon, crossing the finish line will give you a feeling of great accomplishment.
Good luck with your training. Your race day plan for your best half marathon yet: 1. Warm up properly: Warming up prepares body and mind for the task at hand. It increases your heart rate, body… 2. Stick to your pace: In general, the best pace stratergy is to run even mile or kilometre splits throughout the race.
Listen to …. However, much like the fun of shopping for new running gear, browsing your options for the right half marathon training plan is an exciting process and an investment in yourself and your success as an athlete. Before you jump head first into this popular distance, there are a few things to know to stay strong, healthy, motivated and have a successful race overall.
These are the five common sense tips to keep in mind throughout your journey. Looking for a place to start training? Check out our lineup of half marathon training plans and start chasing your goals today. Signed up for a half marathon and then forgot about it?
Or signed up for one a month out on a whim? This plan is for those looking for a crash-course on the distance.
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