You’re all signed up for your first half marathon! Now it’s time to prepare your body and mind for the challenge ahead. This half marathon program is geared to those who want to train for their first half marathon, and who have been running at least 3-4 miles three times per week. If you’re running less, no worries, simply invest in a few more weeks of training to build your running time up to that level so you’re ready to tackle the demands of this program. Keep reading for half marathon training tips and tricks for running a strong race!
This program is twelve weeks in duration to allow your body time to adapt to the demands of building your mileage up to run the half marathon distance. The duration of the plan also allows for life’s detours along the way (vacation, illness…).
Accessorize
Now that you have a race date and a safe training schedule, the first step is to make sure you are fitted for a pair of half marathon training shoes. Although it’s easy to buy online, I advise going to see the folks at your local running store so they can evaluate your foot, your stride, and fit you with running shoes that will support you through every mile.Download the plan and make it yours
When you download the Best Series First Half Marathon Training Schedule, you’ll find a gradually progressing 12-week plan that includes three-to-four runs per week, two cross-training days, and one or two rest days. You’re more likely to stick to a plan if you make it yours. Moving some of the workouts to match your life schedule is allowed! The main rule you should follow is leave at least one day in between each run, so if you run on Tuesdays, run again on Thursday and so on.The Zones
The yellow, orange and red training zones indicated the intended intensity of each workout. This training plan includes mostly yellow and a some orange zone workouts to build endurance, speed and assure recovery along the way.
Warm ups
Warm up by walking for 5 minutes before every running workout. Start easy and build to a brisk and close to running pace by the end. This gradually increases heart rate, breathing rate and circulation to the working muscles.Cool downs
Cool down by walking 5 minutes after every run, starting at a brisk pace and slowing towards the end. This gradually brings your body back to its resting state.Long Runs
The longer runs on the weekends gradually build to ten miles to prepare you to run the half marathon distance. I know what you’re thinking…why not 13 miles? The key is to balance the build up with enough miles to finish, but not so many this first time that you get hurt along the way. Ten is plenty and it will help you toe the start line healthy and finish strong!Speed Runs
The speed runs are shorter in time, but pack a punch with orange zone running intervals. You’ll improve your speed with these fun runs.Easy Runs
The shorter, easy yellow zone runs bridge the gap between your long runs, build your aerobic fitness and aid in allowing your body to recover from the demands of the faster and longer runs. If you’re having a tough week, feel free to drop the short, easy run on Friday and run three runs that week instead.Cross-training
Mix up your program on the cross-training days and include lower impact activities like cycling, elliptical, yoga, and strength training. A good example would be to perform the elliptical machine for 20-30 minutes at an orange zone effort followed by a total body strength program or class. Strength and flexibility are your best friends on this journey. Keep them close, and make sure to include them twice every week because they will keep you running happy and injury free.Rest Days
These are your off days from training and activity. They aid in passive recovery from the demands of the progressive training plan and are just as important as the workouts.Speed Workout
- Warm up walking for 5 minutes, starting easy and build to a brisk pace by the end.
- Run 10 minutes in your easy yellow zone effort.
- Repeat 8 times:
- Run 1 minute at your Orange Zone Effort (just outside your comfort zone).
- Follow with 2 minutes of very easy jogging or walking to catch your breath.
- Cool down walking for 5 minutes, starting at a brisk pace and slowing by the end.
Speed and Hill Workout
- Warm up walking for 5 minutes, starting easy and build to a brisk pace by the end.
- Run 10 minutes in your easy yellow zone effort.
- Repeat 4 times:
- Fast 1 minute: Run one minute at your Orange Zone Effort (just outside your comfort zone).
- Slow 2 minutes: Follow with 2 minutes of very easy jogging or walking to catch your breath.
- Hill 1 minute: Increase the treadmill incline to 3-4% and run at your Orange Effort Zone.
- Slow and flat 2 minutes: Lower incline to 0% and run 2 minutes at a very easy jogging effort to catch your breath.
- Cool down walking for 5 minutes, starting at a brisk pace and slowing by the end.
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Coach Jenny Hadfield is a published author, writer, coach, public speaker and endurance athlete. To find out more, visit our Meet Our Writers page or visit Coach Jenny’s website.