How Long To Train For a Half Marathon?

We’re sure you’re eager to get started on your the process of training for your next half-marathon. If it’s your first time running 13.1 miles (21 kilometers) or you’re not satisfied with your personal best an effective half-marathon preparation plan is crucial. Doing too much or too quickly could result in a lot of pain and injuries, and we’re not fans of letting an injury put you from running.

13.1 miles is a remarkable achievement (231 football fields, to be precise) So it shouldn’t come as a surprise that you couldn’t do it with just a few shakes of protein or an FitnessBit. If you’re looking to go for the gold, it’s important to prepare a game plan. And you know what? There’s the ideal half-marathon training plan. There will be pain, sweat, and maybe tears or blackened toenails however the reward of glory is what makes it worth it.

Are you excited to grab this awesome schedule? Follow the link below to discover the fundamentals of training for marathons or scroll down to discover how you can turn into the long-distance runner within two months.

Half Marathon Training Schedule

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Source: Google

How to Train for a Half Marathon

Bring out your vision boards Let’s begin by looking into the motivation behind running a half-marathon. Did your fitness-minded friend convince you into doing it? Perhaps you’d like to push yourself beyond your limits after completing the last 10K? Do you want to lose a few pounds? Or maybe you’re trying to increase awareness for a worthy cause–whatever your motivation is, it’s crucial to keep a purpose in mind to help you get through the tougher parts of your training.

However, before you start you must know some key marathon-training strategies to be aware of. If you’re looking to achieve your highest performance, and not push your body beyond its limit, take the time to review these fundamentals of a half-marathon.

Marathon Training 101: The Basics

Find the best equipment. The old Chuck Taylors will not help you for hitting the pavement hard during your workout plan. It is essential to have dedicated sneakers with a good fit and are able to tackle your intense mileage runs. Make sure you are prepared and do not put off till the morning of your race to get a new pair of running shoes. If blisters and sore feet are what you’re looking for it’s likely that they’ll take some time to break into.

Be aware of the basic building blocks. A half marathon training program is comprised of four key components: your base mileage as well as long runs as well as speed training and recovery.You’ll increase your base miles by running 3-4 times per week. Every about 7-10 days you can add an extended run to your half-marathon training schedule so that your body will slowly adjust to longer distances.

 Speedwork, which is in it’s form or the interval workout as well as the tempo run can boost your cardiovascular endurance, while the rest and recuperation (RNR) times are essential to avoid physical and mental fatigue.

Start slowly. The story goes: slow and steady is the best way to win. Increase your baseline mileage slowly over this 8-week half marathon training schedule. What is the golden rule? Begin by limiting your daily mileage in excess of 10% per week. Beginning with a small 5K or 10K race is an excellent method to prepare you mentally and physically for your first half-marathon. If you’ve already completed several of these races under your belt be aware that your marathon pace and training regimen will require some tweaks.

Be sure to drink plenty of water. H2O is the best way to go! If you’re looking to remain free of injuries, don’t take the hydration process lightly. Your body’s adrenaline levels increase when you run longer distances, which is why knowing all of the water-related essentials for a well-trained athlete is essential. Stay clear of the discomfort of cramps dizziness, cramps, and fatigue by drinking your thirst!

Bring in the variety. Variety is the essence of life at the end of the day We know that you love to take things up an notch. It’s not a requirement, but it is highly suggested. Strengthening your muscles can help you avoid getting to that wall you’ve been avoiding around 10 miles. In addition to helping you get through the final push, cross-training makes you a more powerful and complete athlete. If lifting weights in the gym doesn’t seem like for you, hills running is an excellent method of strengthening your leg muscles as well as increasing the intensity of interval training.

It is vital to stretch. If you’re over the age of 21, your body likely to not be a happy camper when you skip the pre-run stretch routine. One time that you believe you do not require it, suddenly! Your hamstring is strained and you become disabled for several weeks. Do you have trouble stretching? Consider this method rather. Relax those muscles that are tight and focus on your quads, calves and glutes. Additionally, foam rollers are the ultimate miracle-workers in the field of IT band tightness. We highly recommend purchasing one If you haven’t yet.

Know your limits. Don’t get fooled by the title. A “half” marathon is a full-on test. Be aware of your body and what it is telling you. If you’re feeling particularly sore on a particular day, you might be working too hard; try some RNR for your body to recover to unleash your beast on time for your next competition.

How Long to Train for a Half Marathon

Are you unsure of what time you should prepare for a half-marathon? It’s all about your body, your experiences and goals.

If you’re just beginning to explore running, you may be better off using a slower training schedule that allows you to gradually build up your endurance over 10 twelve, 16, or even 20 months. A typical half marathon training program is 12 weeks long, and involves running between 15 and 25 miles per week, spread over three days.

Are you strapped for time? It is possible to crash train and gain muscle in just two months. If you are planning an 8-week half marathon training plan You should be able to be able to run 3-5 miles comfortably, and at minimum 9 base miles every week. Otherwise, you must look into a less strenuous training program. You should expect to run three to four days per week, based on your level of experience.

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Source: Google

8 Week Half Marathon Training Schedule

This eight-week half-marathon training schedule is adaptable. It is generally designed with the following: four running days and the two days for cross training and one day of rest. However, don’t hesitate to alter the plan to suit your requirements.

If you’re not feeling well opt for a leisurely walk instead. Incorporating lifting weights, cycling, swimming or yoga could help improve your fitness.

If you’re exhausted out, you can take a rest day and don’t blame yourself for it! Keep in mind that you must include at the very least one RNR day per week to avoid injuries. Beginners can have a few days off as they work into your training regimen.

The Programme

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1Rest30 min easy run30 minutes easy runRest30 minutes easy runRest3 miles of steady
Week 2Rest30 minutes easy run30 mins steady runRest30 minutes easy runRest40 mins steady run
Week 3Rest30 min easy run40 mins runRest30 minutes easy runRest5 miles of steady
Week 4Rest40 minutes easy run50 mins steady runRest30 mins runRest60 mins steady run
Week 5Rest40 minutes easy run30 min steady runRest40 mins steady runRest7 mile steady run
Week 6Rest40 minutes easy run50 mins steady runRest30 mins steady runRest8 miles of steady, steady run
Week 7Rest40 minutes easy run40 mins steady runRest40 mins steady runRest60 mins steady run
Week 8Rest40 min easy run40 mins steady runRest40 mins steady runRest10 miles of steady
Week 9Rest40 minutes easy run50 mins steady runRest50 mins steady runRest6 miles of steady running
Week 10Rest40 minutes easy run40 mins steady runRest40 mins steady runRest12 miles of steady running
Week 11Rest40 minutes easy run40 mins steady runRest40 mins steady runRest6 miles fast and fast
Week 12Rest40 minutes easy run40 mins steady runRest50 minutes easy runRestRACE DAY!
Source: Google

Week 1

  • Monday: 3 miles easy run
  • Wednesday: 30-45 mins of cross-training
  • Wednesday: 2.5-mile tempo run (warm up with a relaxed speed to .5 mile, before accelerating to the tempo running at a comfortable hard pace as well as “race pace” goal for 1.5 miles, before lowering the pace to a more comfortable level for a further .5 mile cooling down)
  • Wednesday: 30 to 45 minutes of cross-training
  • Friday: 3 miles easy run
  • The Saturday run: 4.5-mile run
  • Sunday: Take a break Week 1 is in the bag!

Week 2

  • Tuesday: 3.5-mile easy run
  • Monday: 30 to 45 minutes of cross-training
  • Wednesday Thursday: 4-mile pace run (1 mile warm-up 2 miles race pace 1 mile cool-down)
  • Thursday: 30 – 45 minutes of cross-training
  • The Friday run: 3.5-mile easy run
  • Saturday: 6 miles long run
  • Sunday: Rest

Week 3

  • Monday: 4 miles easy run
  • Tuesday: 45-60 mins of cross-training
  • Wednesday: Hill short repetitions (find the hill which takes around 60 seconds to climb at a comfortable pace and then run back down at least 4-6 times)
  • Thursday: 45-50 mins cross training
  • Friday: 4 miles easy run
  • Saturday: 8 miles long run
  • Sunday: Rest

Week 4

  • Monday: 5 miles easy run
  • Tuesday: 45-60 minutes of cross-training
  • Wednesday 7 mile speed-run (1 mile warm-up and 5 miles race pace 1 mile cool-down)
  • Thursday: 45-50 mins of cross-training
  • Friday: 5 miles easy run
  • Saturday: 10 miles long run
  • Sunday: Rest

After just a month into your half marathon training program of 8 weeks training regimen Your body has surely changed in the realm of your overall performance. Keep in mind that the foam roller will be your best friend, and even though the idea of an ice bath may be pretty the least liked thing for everyone but it’s far more effective in relieving your sore muscles and helping to speed up recovery than the heat.

Second month in your eight weeks of marathon training is focused on enhancing your mental strength required to win the race. It is crucial to keep your focus on the final goal every single moment.

As the race draws nearer the level of your training slows down. This isn’t the moment to go overboard Your body needs ample time to heal and return to its peak level of performance.

Week 5

  • Monday: 4 miles easy run
  • Wednesday: 60 minutes of cross-training
  • Wednesday Repetition of the long hill (find the longest hill with at minimum 6-7 percent gradient, and climb it in 90 seconds in between 4 to 6 times)
  • Thursday: 60 min of cross-training
  • Friday: 4 miles easy run
  • Saturday 12-mile lengthy run (after the point at which you’ll cut off mileage in order to prepare to race day)
  • Sunday: Rest

Week 6

  • Monday: 5 miles easy run
  • Wednesday: 60 minutes of cross-training
  • Wednesday 8 mile speed-run (1 mile warm-up and 6-mile race pace 1 mile cool-down)
  • Wednesday: 60 mins of cross-training
  • Friday: 4 miles easy run
  • Saturday: 10 miles long run
  • Sunday: Rest

Week 7

  • Monday: 5 miles easy run
  • Monday: 30 mins of cross-training
  • Wednesday 4-mile cut-down run (warm for 1 mile and then speed up pace for 10-15 secs per mile for the 3 miles to come.)
  • Wednesday: 30 mins of cross-training
  • Thursday: 4.5-mile easy run
  • Saturday: 8 miles long run
  • Sunday: Rest

Week 8

  • Monday: 6 miles long run
  • Wednesday: 30 minutes of cross-training
  • Wednesday: rest
  • Thursday 4 miles timed run (1 mile warm-up two miles at race pace 1 mile cool-down)
  • Friday: Rest
  • Saturday: 3 miles easy run
  • Sunday: Race!

If you make an 8 week half marathon training schedule all you have then you’ll be in good shape and ready to tackle 13.1. What’s the chance? Perhaps your half-marathon training is so effective that you’ll be prepared to run all 26.2. We’ll be waiting to encourage you to keep going

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