This 12-week half-marathon training schedule was created by a running professional, and has everything you need to sail through your first 13.1 miles.
your first half marathon? You're going to need one thing: a desire to run … a lot. With the right approach, almost anyone can tackle 13.1 miles, but following a half-marathon training schedule for beginners is a major time commitment.
"To take on a half marathon, you have to really be excited for the training itself," says founder of Wellness in Motion Run Coaching, Amanda Nurse, and a two-time Olympic marathon trials qualifier. Beginners will need to run about 15 to 30 miles a week for at least 12 weeks to get ready, clocking regular long runs that range from six to 12 miles, with cross-training in between.possible to do a couch-to–half marathon safely; you'll just need to give yourself extra time to train."You need maybe a 20-week training plan where you're really slowly," Nurse says. Pick a race farther in the future, and start slowly working up to a solid base of running so that when you're 12 weeks out, the beginning of the training plan feels doable.As a UESCA-certified running coach, I created this 12-week beginner half-marathon training plan with three to five runs per week, building up to a 12-mile run two weeks before race day. You can see an easy outline of the plan below. But first, here are some need-to-know details.All runs should be done at a relaxed pace that feels easy enough that you can comfortably chat with a running buddy the whole time. If you're breathing too hard to do that, back off a bit. You might see veteran runners repeating speedy intervals on the track or talking about their pace goals for the race. But when it's your first half marathon, don't worry about going fast — just focus on getting used to going far."For most people, running 13.1 miles is going to require being on your feet for two-plus hours," Nurse says. More important than anything else is building the endurance to make it to the finish line.is during the strides that start in week four to strengthen your form and challenge your fast-twitch muscle fibers. These should be done at the end of your run. Find a flat, safe stretch of path where you can build up to a fast speed for 10 to 20 seconds, then recover before doing the next one.The day before your long run, you can choose between a 3-mile run or 30-minute cross training session — that can be any form of cardio movement you like, whether it's swimming, Week five of the half-marathon training plan for beginners includes a 5K race in place of your long run. Really, any relatively short local race up to a 10K could work. The goal is to use this as a dress rehearsal to get familiar with the ins and outs of race day, like when toYou'll be using those long runs to train not just your legs and lungs, but also your gut. You'll want to take in some, and that takes practice. It can be awkward to run and eat at the same time, and your stomach needs to get used to digesting while you're bouncing up and down. It may take you some time to figure out what kind of fuel sits best in there."Use your long runs like experiments to try out what works for you," Nurse suggests. Plan on eating a small snack of simple carbs before you start running, then taking in about 100 calories from aevery 35 to 45 minutes, and washing it down with water. If there aren't any water fountains on your route, carry aThroughout this half-marathon training schedule for beginners, you'll also want to do some basic strength exercises regularly to make sure your muscles can handle 13.1 consecutive miles.are all great options. This doesn't need to be lengthy; putting in just 10 minutes two or three times a week will do the trick. It's best to do strength work after a run, but you can fit it in whenever works for you. Just back off of strength training during the last couple of weeks before the race, called the taper period. You'll notice the mileage also decreases during these weeks to help your legs feel fresh when you pull up to the starting line.This plan is meant to be flexible — feel free to switch around the days during weeks when life gets a bit hectic. But respect your body: if you're sick or injured, skip the run, and don't try to"make up" for it the following week. The most important workout is the long run, so prioritize that if you have to choose. That said, more than any single run, it's the overall consistency throughout the three months of training that will get you ready for race day.is a writer and editor with more than 15 years of experience in fitness and wellness journalism. She previously worked as the senior fitness editor for Well+Good and the editor in chief of Dance Magazine. A UESCA-certified running coach, she's written about running and fitness for publications like Shape, GQ, Runner's World, and The Atlantic.
Jennifer Heimlich Fitness Running Half Marathon Workouts Fitness Tips
United States Latest News, United States Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
Could the women's American marathon record fall at this year's Chicago Marathon?Could the women's American marathon record fall at this year's Chicago Marathon?
Read more »
Bank Of America Chicago Marathon Schedule And InformationThis article provides details about the Bank of America Chicago Marathon, including schedule information, start and finish line locations, spectator guidelines, and TV coverage.
Read more »
Stop Worrying About Your Pace So Much and Focus on More Effort-Based TrainingKnowing when to pay attention to your pace versus when to go for effort-based training will make for a better half marathon or marathon training cycle.
Read more »
New Jersey Half Marathon and 5K at Newport Sept. 28 through Downtown Jersey CityThe former Newport Liberty Half Marathon and 5K will take runners participating in the 13.1-mile race on a tour of historic Jersey City.
Read more »
The Berlin Marathon Just Broke the World Record for Most Finishers at a MarathonRace organizers for the Berlin Marathon announced that a world record 54,280 people finished the race in Germany on Sunday.
Read more »
I’ve Run a Marathon and Four Half-Marathon in These Shorts—They’re That GoodNike's AeroSwift Shorts are cute, comfy, and super durable—everything I want in a good pair of running shorts. Read my full review here.
Read more »