Running

A half marathon running program begins with a goal. A goal of running your first half marathon. Beginning runner or seasoned athlete it all starts with the thought of completing your first half marathon and that starts you on the road to training.

Running your first half marathon will take time for training and dedication to the task at hand. Training will get you to the race but your perseverance and hard work will propel you across the finish line.

How much time to devote to training depends on your level of running experience. If you are just starting out with running you will want to allow yourself 12 to 16 weeks to build up to a half marathon. If you already run 5k/10k races you can gear up for your half marathon in as little as 8 to 10 weeks.

To prepare yourself in 10 weeks for a half marathon, you have to be able to run 3 miles, three to four times a week. If you have never set foot in a pair of running shoes, then why not get fit for a shorter run instead? With four weeks’ training, you will be able to do a 5k race, and you will be prepped to do a 10k run if you hang in only eight short weeks. From there you can continue with half marathon training.

A good half marathon running schedule is made up of:

Regular runs twice a week.

Run at a comfortable pace. You should be able to hold a conversation while you’re running at an easy pace. If you can’t speak easily slow your pace until you can. Twice weekly regular runs usually are no more than 3 to 5 miles.

Long runs once a week.

Once a week your training should include a long run, adding more distance every week to build stamina. Over the 10 weeks, your shortest run will be 1 mile and your longest 8. When you’ve built your long runs to 8 miles you will easily be able to finish the half marathon on race day.

Rest

Do not over train. Your body needs rest to recover from your running sessions and to prevent injury. Give your body the rest it deserves for the physical training you are putting it through, you’ll be glad you did.

Cross-training

Help prevent injury by cross training on non running days. Add cycling or swimming to your regime for a great low impact addition to your training.

Stretching

It’s important that you stretch your calves, quads, and hamstrings after each run, especially after long runs. On the day following your long run, make sure you stretch every muscle group including your arms and shoulders. Attending a yoga class will really help your flexibility, strength and stamina.

Make sure that you eat plenty of carbs each week during training, and make sure you have a carbohydrate-rich meal the night before the race. Eat a breakfast of 500 to 700 calories two hours before the starting time, and a carbohydrate-rich post race meal, preferably within an hour of finishing.

Half marathons are a great length because they allow people of all running abilities to participate. As long as the you follow a steady training schedule, stretch regularly before and after training, and make sure to feed your body what it needs during training you can have a successful half marathon.

Completing your first half marathon is an accomplishment to be proud of. Wether you continue to run half marathons, 5/10k’s or continue your training in your aspiration to attaining a full marathon under your belt this training schedule can be adapted to fit any of your goals.

Just keep running!

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