Are you ready for your first marathon training schedule program? There are many things to think about when planning a training routine. You want to start on the right foot and get your body in shape for the long run, not just your short run. Here is a free half marathon training schedule for starters, and this is a basic starter plan like what I wrote about for myself a few months ago when training for my first marathon.
Have A Plan
Running half-marathons is not an easy thing at first, so you have to start slow, let that be your comfort level as you begin training. If you are comfortable at running one to two miles comfortably at least once a week, then great. Run the next two to three miles on a good path that doesn’t go too far off course. The reason you don’t want to run too far off route is that you don’t want to be running too far from where you are at the race, especially if you are training for something like the marathon. You also don’t want to run too close to the other runners you are competing against. So if you run one to two miles comfortably in a nice road that goes no more than one hundred feet through or around, that’s the distance you need to cover in the race.
Change Running Routine
If you run more than one mile, it is time to change up your running routine. It is not a bad idea to change up the running routes a little bit during the week. That way you don’t get used to running the same route all the time. So what is a good plan of attack? Well, let’s put it this way. Running half-marathons is not an easy thing to do, but following a half marathon training schedule for starters is the best way to go.
First off, try to stay with a high mileage each week. In addition to the low mileage runs, some runners do find they do better with two or even three high mileage runs a week on top of the normal three that they do. Adding in short, intermediate, and long runs can help to give your body a rest during your training schedule.
Add Some Strength Training
The next step is to add in some strength training. If you are a runner, then chances are that you are already doing some type of strength training daily. For some people this is fine, but for some others, it is crucial to include some weight training into their weekly schedule. By doing this you will not only burn calories faster when you are running, but you will also be building those muscles you need for your long-distance running.
Another important part of your schedule should be to avoid scheduling long run miles. Many professional runners to stick with their long-run mileage during their training, but this can be a mistake. By doing this you are setting yourself up for a lot of unnecessary stress. Your legs will start to ache after a while, you may feel like you can’t get to go anymore and you may even begin to slow down. You will be tempted to take a day off, but instead to avoid doing so and stick with your long run schedule.
One thing that many new runners forget about when designing a half marathon training schedule is pace. Pacing yourself properly can mean the difference between building up your stamina and quitting before the end of the race. You should always aim to be within one to two minutes of your personal best pace for each one of the 20-week races. If you try and go faster than this, you will likely feel out of breath and out of shape before the race even starts.
If you want to avoid this problem, you need to make sure that you include at least one day that you dedicate to building up your stamina before your races. This should be at least a week ahead of your scheduled workouts. On these days you should gradually increase your speed on the long runs and then work your way up to the shorter distances. Once you have done this you should then progress to your normal pace for the race. Make sure that you include some kind of recovery time between your long runs and short distance workouts so that you are always prepared.