A 20 week half marathon training schedule consists of five key phases. Don’t miss one of them if you want to run your best race!
You can get ready in less than three months, but remember that you will always miss some training elements if you shorten the preparation period.
I will outline five different phases to include in your 20 week half marathon training program. The fifth phase is the post race phase: recovery.
Five Phases Of Your 20 Week Half Marathon Plan
For a superb preparation of your half marathon I would advise
to build the following elements into your schedule:
– Endurance training
– Speed training
– Race preparation
– Taper and race
– Recovery
It is important to think about how many hard sessions you want to do, which types of sessions and when to do them.
Effectively structuring your half marathon training program is called periodization.
Phase 1: Endurance Training
A strong endurance base is crucial for running a good half marathon. Especially the last three miles can be very tough if you don’t have enough endurance. You simply won’t be able to keep up with your pace!
This volume base training block should consist of at least four weeks of endurance building, but preferably six. You will do a lot of aerobic runs in this period.
Phase 2: Speed Training
You are not yet ready with endurance building when you reach phase two. Endurance is just no longer the only focus. It’s time to add some speed training sessions.
It is important to continue with your long runs. Besides that you can add some tempo runs and short interval sessions to your training schedule.
Make sure to follow a hard day with an easy day, especially if you are new to half marathon running. This period is generally around four weeks.
Phase 3: Race Preparation
In this period it is wise to do some long runs to enhance and maintain your endurance. The other important element is short, fast interval training. Don’t forget to include some recovery days to avoid injuries.
If it fits in your schedule, you may include one 5-10K race as well. In a 20 week half marathon training program this phase should be two to three weeks at maximum.
Phase 4: Taper And Race
Tapering is just about resting enough to gain extra power for your half marathon race. You feel like you will lose your fitness, but trust me… that’s not true. Learn more about why to taper.
The tapering period should be for the last two or three weeks. Gradually reduce your workload to around 50% of normal training volume and… arrive at the start full of energy!
Take your time to read these first half marathon training tips as well, if you are preparing for your first half marathon.
Phase 5: Recovery
I hope you enjoyed your race and it went great! But you are not there yet.
The key to efficient recovery and minimizing the chance of injuries is to start with the recovery process directly after you cross the finish line.
Keep moving with easy walking for at least 10-15 minutes. This is a relief to your blood circulation. Consume a sports drink, but do it slowly(!)
If possible, get a carbohydrate rich meal within one hour after finishing your race.
Eat some extra carbohydrates in the first 48 hours after the race.
And, take it easy in the next few weeks!
In addition, Half-Marathon – You Can Do It
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