5 Key Elements To Think About!
Training for a half marathon requires less time than a marathon preparation. But you still need to take enough time to make it a great experience.
Did you run a 5K or 10K race before? You may feel more confident if you participate in a shorter race before trying a half marathon.
Well, if you already run two to three times a week and in total at least 10 to 15 miles, a 12 week preparation should get you ready for your half marathon.
Set a realistic goal
If you are an experienced runner you may set a specific time goal for your half marathon. Is this your first or second time? Don’t think too much about your half marathon pace or time. If you manage to reach the finish line and have a good feeling afterwards you did great!
It wouldn’t be the first time that someone runs too fast and has to leave the race even before the 10 miles mark. Make sure it doesn’t happen to you!
Easy running
Training for a half marathon requires discipline and patience. Make sure to start with easy training runs. If you go too fast in your training sessions you may get over-trained before your actual race.
I suggest, especially if this is your first one, you do 80% of your runs at a pace that feels comfortable. You should still be able to talk.
Half marathon long run
The long run is a very important element of your half marathon preparation. In fact, it is your most important endurance improving workout.
I would suggest you do this run on Sunday. Any other day is fine as well, but make sure you have enough time on that day.
You may start with four or five miles and gradually increase to 12 or 13 miles. The advantage of running 13 miles in training is that you already know how it feels to run the half marathon distance. Besides that it is a great confidence and endurance booster!
Cross training or rest
On your rest days you have different options. If you feel quite tired on a day it may be a good idea to take a complete rest. So that you get energized for your next workout.
On the other hand, think about cross training if you feel like you want to go out and run. You could go for a walk, swim or bike ride instead. This way you relieve some of your muscles, but still work on your endurance.
You may even get in a better physical and mental state if you don’t push yourself to run every day!
Half marathon schedule
Training for a half marathon doesn’t require five or even more days of running per week. If you consistently run for three or four times per week, you should build enough endurance to finish your half marathon.
It depends on your situation and goal, but your training schedule should be at least 12 weeks long.
I hope these tips help you to run a fantastic half marathon!
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