![]() The average half marathon training schedule requires 12 weeks, which includes running between 15-25 miles per week over 3-5 days. If you’re brand new to the world of running, you might be better off with a more gradual training program that lets you slowly build your stamina over 10, 12, 16, or 20 weeks. Not sure how long you need to train for a half marathon? It all comes down to your body, your experience and your goals. If you feel particularly sore one day, you could be overtraining take a little RNR to let your body heal so you can unleash your inner beast come competition day. Always listen to your body and what it’s telling you. Don’t be fooled by the name-even a “half” marathon is a full-sized challenge. Also, foam rollers are complete miracle-workers in the realm of IT band tightness we definitely suggest picking one up if you haven’t already. Stretch out those tight muscle groups, focusing on your calves, quads, and glutes. Can’t get into stretching? Try this technique instead. The one time you think you don’t need it, BAM! You tear your hamstring and get sidelined for weeks. If you’re past the age of 21, your body is not going to be happy if you ditch the pre-run stretch session. If weight lifting at the gym isn’t your thing, hill running is a fantastic method for strengthening your leg muscles and ramping up interval training. Aside from getting you through that final push, cross-training just makes you an overall stronger, well-rounded athlete. Building up your muscle endurance can prevent you from hitting that dreaded wall around mile 10. Cross-training isn’t mandatory, but it’s highly recommended. Variety is the spice of life, after all, and we know you like to kick things up a notch. Avoid cramps, dizziness, and fatigue by quenching your thirst! Your body goes into overdrive as you tackle longer distances, so mastering all the hydration staples of a smart athlete is a must. H2O is the way to go! If you want to stay injury-free, you can’t take hydration lightly. ![]() If you already have a few of these under your belt, keep in mind that your long-distance marathon pace and training strategy will require some fine-tuning. Starting small with a shorter 5K or 10K race is a great way to prepare yourself both physically and mentally for your first half marathon. The golden rule? Limit increasing your mileage volume by more than 10 percent per week. Build up your base mileage slowly throughout this 8 week half marathon training plan. ![]() You know how the story goes- slow and steady wins the race. Speedwork, in the form of interval training or tempo runs, amps up your cardio capacity while your rest and recovery (RNR) days are must-have to stave off physical and mental burnout. You’ll build up your base mileage by running 3-5 times a week, and every 7-10 days or so, add a long run to your half marathon training so that your body can gradually adjust to going the extra distance. A half marathon training schedule includes four primary elements: your base mileage, long run, speed work, and recovery. Unless blisters and sore feet are your thing, they’ll most likely take a little time to break in. Do yourself a favor: don’t wait until the day of the race to upgrade to performance running shoes. You need dedicated running shoes that are ready to take on your high mileage rides. Those old Chuck Taylors won’t do you any good when it comes to pounding some serious pavement during your training plan. If you want to reach your peak performance without pushing your body past its breaking point, take a look at these half marathon fundamentals. Did your super-fit friend talk you into it? Are you trying to shed a few pounds? Or perhaps you want to raise awareness for an incredible charity-whatever your inspiration may be, it’s important to have a mission in mind to get you through the harder parts of training.īut before you get started, there are some essential half marathon training tips to keep in mind. Sure, there will be sweat, pain, and maybe a few tears or blackened toenails, but the taste of glory makes it all worth it.Ĭheck out the training program below to learn the basics of half marathon training.īreak out those vision boards -let’s start by digging a little deeper into your motivation for running a half marathon. And guess what? We have the perfect 8-week half marathon training program. When you’re going for the gold, you have to have a game plan. Whether it’s your first time logging 13.1 miles (21 km) or you’re looking to set a new PR, a proper half marathon training plan is key.ġ3.1 miles is an impressive feat (231 football fields to be exact), so you shouldn’t be surprised that you can’t accomplish this with a few protein shakes and a FitBit. We know you’re anxious to start training for your next half marathon. With this 8 week half marathon training program, you won’t just finish the race-you’ll crush it.
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