4 Steps To Building A Half Marathon Training Plan - exrunning.net

4 Steps To Building A Half Marathon Training Plan


half marathon training plan

Half Marathons is fast becoming a popular sport. There are many ways you can go about preparing for this type of race. It is important to have a half marathon training plan. This will ensure you enjoy your experience and reap the benefits for years to come.

A half marathon training plan should include many different types of runs. Most runners do five to eight miles, depending on how fast you run, but you don’t want to cut these in half! I would recommend you to complete eight to ten miles at an average pace. Training for half marathons will require you to get a good amount of mileage each time.

Have The Right Gear 

Marathon Training

Also, it is vital you have the right gear before running half a marathon. Having the right gear will be your ticket to enjoying the race day. The right gear will help you have a comfortable ride, keep you hydrated and wear the right shoes to avoid getting blisters and soreness.

Your training runs should include long and short distance runs. Long distance is great for building up your endurance. Short distance helps you develop your speed and also strengthens your leg muscles.

Complete Eight Weeks

Marathon Training

Ideally, you should plan to complete eight weeks before race day. This will give your body a chance to fully recover. Your muscles, bones, heart and lungs will have had time to fully recover from your last outing. This will also allow your doctor to create the correct fitness plan for you. If you don’t have enough time to complete an entire half marathon in the 8 weeks before race day, consider doing a half marathon on the day before the event and doing another one a week – or a month – afterward.

One reason many runners don’t complete their half marathon training programs is because they don’t have a good plan and pace to follow. They run one slow mile a couple weeks and then add two and a half miles a week. By running slowly, they never develop the endurance and speed that will help them win the event. On the other hand, if you start out with a program that is too fast and too far apart, you’ll never be able to maintain that pace and may end up quitting before the race even starts.

Add More Miles

If you are not going to run the full distance, you need to add more miles to your workouts. It may mean you have to walk more, but it will be worth it when you reach the half marathon training stage. Walking is much easier than jogging so you can build up your endurance while still maintaining your comfort level with walking. The best way to get this type of workout is to add it gradually over a few weeks and don’t increase the amount of time you’re walking; instead, just make small increases in the distance.

Summing Up

The final part of your half marathon training plan should involve some short sprint sessions to get you prepared for the long trek up the road. Ideally, you should be running at least 8 weeks in advance, and you should be able to cover at least one mile before you need to stop. Ideally, you should be running no more than half mile in any given session. If you have trouble finishing the first sprint, add a longer sprint session as soon as possible. This will allow you to build a base of stamina and get a real feel for the distance.

Subscribe to our monthly Newsletter