Half Marathon Training Program
Running a half marathon is an intense experience. 13.1 miles is no easy distance to cross and, in order to run a half marathon well, you'll need a training program developed specifically for a half marathon. This article will help you develop your own program as well as provide links to online programs.
Instructions
1. Choose your half marathon. This is important and should take a little time. Do you wish to travel to a foreign city or country to run your half marathon or would you like to run the race closer to home? Consider the terrain of any half marathon you choose. The Seattle Half Marathon is a great race, but hilly. The Rock N Roll Half Marathon in Virginia Beach is flat, fast and fun. Keep in mind what kind of course you wish to run.
2. Make sure you have the proper gear. Running apparel, meaning moisture wicking gear, is a great idea for long distance running. It will keep your skin dry and your body cool. Running gear can get expensive but is worth the investment, at least for your long runs.
3. Make sure you have the proper running shoes. There are many fine brands including Asics running shoes and Brooks running shoes. I use Asics for the high arches and comfort. I'll include a link below to an article on choosing the proper running shoe. I can not stress enough how important proper running shoes are to training.
4. Once you've picked your race and have the proper running gear, you'll need to plan your half marathon training plan. You'll need to start training three months out. Your body is going to need time to build up the stamina to run 13.1 miles, and you're legs will need to get used to the pounding and pressure of running that distance.
5. Pick four days a week to run. These can be any four days of the week. I recommend spacing these days out as much as possible, don't group them all together.
6. The first running day of the week, for this example, we'll say Tuesday, do an easy, short run. Run roughly 2-4 miles at an easy pace with mild or no hills. This is to get you loosened up for the rest of the running throughout the week.
7. Training for a half marathon is going to require you to do a few runs that may be uncomfortable. One of these is the speed run. You'll need to do this the second running day of the week. On your first week, do a 4 mile speed run and increase it weekly until you've hit 8 miles, don't exceed 8 miles. For a speed run, run your first mile slow to warm up, the middle miles at your race pace, and the last mile slow to cool down.
8. The next running day is also an easy run, but longer than your first one. I recommend taking a day off between the speed run and your next easy run. So, say you do your speed run on Wednesday, do your next easy run on Friday. Give your legs some time to relax. Start these runs at three miles and increase weekly to seven.
9. A half marathon is 13.1 miles, and in order to run that effectively, you'll need to train your body to go that far. One day a week, I recommend that be a day when you have ample time to recover, you'll have to do a long run. Long runs are exactly what they sound like. Start at 5 miles and increase weekly until you're at 13.
10. This is the best part of your half marathon training program. Every fourth week, do one full week of easy runs. This is to keep your legs nice and loose and to avoid over training and injury. Four times that week, run 5 miles at a slow pace.
11. Taper off your runs for your last week of half marathon training. Don't do a long run, do three short runs. No speed work outs. Keep yourself running, but now you're trying to reserve energy and avoid injury before the race.
Tags: half marathon, proper running, running shoes, your half, your half marathon, Half Marathon