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Please take a few minutes to read this article on marathon training by my wife Samantha. She’s a very accomplished marathoner and it’s packed with good advice.
![Half Marathon Training 8 Week Programs Half Marathon Training 8 Week Programs](/uploads/1/2/3/7/123763516/620430078.jpg)
Just click the link below. Marathon Training Week 1. Day 1: Rest.
Day 2: 6 km easy. Day 3: 5 km easy. Day 4: 8 km @ 6:30 min/km.
Day 5: 4 km easy. Day 6: Rest. Day 7: 18 km Long slow distance Week 2. Day 1: Rest.
Day 2: 7 km easy. Day 3: 6 km easy. Day 4: 9 km @ 6:25 min/km. Day 5: 6 km easy. Day 6: Rest. Day 7: 20 km Long slow distance Week 3.
Day 1: Rest. Day 2: 8 km easy. Day 3: 5 km easy. Day 4: 12 km long slow distance. Day 5: 5 km easy.
Day 6: Rest. Day 7: 10 km race in 63min. Week 4. Day 1: Rest. Day 2: 8 km easy.
Day 3: 6 km easy. Day 4: 10 km at 6:20 min/km. Day 5: 6 km easy. Day 6: Rest. Day 7: 24 km long slow distance Week 5. Day 1: Rest.
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Day 2: 8 km easy. Day 3: 5 km easy.
Day 4: 8 km at 6:10 min/km. Day 5: 5 km easy. Day 6: Rest. Day 7: 24 km long slow distance Week 6. Day 1: Rest. Day 2: 6 km easy. Day 3: 8 km easy.
Day 4: 8 km in app 48min. Day 5: 5 km easy. Day 6: Rest. Day 7: 15 km race in app 86min. Week 7. Day 1: Rest.
Day 2: 8 km easy. Day 3: 5 km easy. Day 4: 12 km at 6;00 min/km.
USA Races
Day 5: 5 km easy. Day 6: Rest. Day 7: 28 km long slow distance Week 8. Day 1: Rest.
Day 2: 10 km easy. Day 3: 6 km easy. Day 4: 7 km easy. Day 5: Rest. Day 6: 2km easy. Day 7: MARATHON RACE You can also download this training program in pdf format.
Half Marathon Training for Beginners Half marathon training (or ) will be challenging, but should be fun and enjoyable. Train right and enjoy lots of fun on the big day! Are you a beginning runner? Already a runner? Haven’t run in a long time? Either way, you can finish a half marathon.
Learning some of the basics will help you get started. Motivation: Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.
Goals: Finish time goals, weight loss goals, “just finish” goalswe all have a reason(s) for wanting to run a half marathon. If your only goal is to lose weight, good luck.
You’re likely to quit. You are likely to quit just like so many people who join health clubs each year for the same reason only to stop going after seeing little results in little time. You must have the right goals and reasons for running in order to be successful. Wear the right gear: Treat your feet to a good pair of running shoes (or three!). Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet.
Carbohydrates provide the fuel runners need. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery. Recovery: Obviously, it is important to run for half marathon training, but recovery is equally important.
You should not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days. On runs of an hour or more, carry fluids with you and consume 6-8 oz. Every 20 minutes.
During pre-training and marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run. Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes.
Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury. Pre-Training: Before you begin half marathon training, you should be able to run for at least 30 minutes without stopping.
Distance is not important right now. You just need to get your body used to running.
Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury. It’s also a good idea at this point to go ahead and and get signed up! Training: Your mileage should gradually increase each week. As a general rule, total weekly mileage should not increase by more than 10% from week-to-week. Completing a run of 10-12 miles about three weeks before the race will be enough to prepare you for the finish. You should then taper off in the final weeks leading up to the half marathon to allow your body to recover from training and so you will be strong on the big day. Following is a recommended beginner half marathon training schedule.
This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule. 10-Week Half Marathon Training Schedule Week Mon Tue Wed Thu Fri Sat Sun Total 1 3 Rest 3 3 Rest 4 Rest 13 2 3 Rest 4 3 Rest 5 Rest 15 3 3 Rest 4 3 Rest 6 Rest 16 4 3 Rest 5 3 Rest 8 Rest 19 5 3 Rest 5 3 Rest 10 Rest 21 6 4 Rest 5 4 Rest 11 Rest 24 7 4 Rest 6 4 Rest 12 Rest 26 8 4 Rest 5 4 Rest 9 Rest 22 9 3 Rest 4 3 Rest 8 Rest 18 10 3 Rest 3 Walk 2 Rest 13.1 Rest 21.1 Half Marathon Day: Tapering in the final weeks before the half marathon will help your body recover from half marathon training and be strong for your big day. You will also want to carbo-load the week leading up to the race. Given the atmosphere at most marathons, you will likely feel full of adrenaline after leaving the starting line. Remember though, distance running is about endurance and pace is critical. Maintain pace to save everything you have left for your big finish!
Half Marathon Rookie: How to Train for a Half Marathon.and have fun doing it! Is a fun to digest, inspiring book that teaches you everything you need to know to enjoy half marathon training and crossing the finish line for the first time.
Half Marathon Training Plan & Schedule The half marathon distance provides a challenge beyond the popular 10K while allowing for more flexibility than marathon preparation. Our 12-week half marathon training schedule will get you ready.
Race Calendars
Related info: By Josh Clark Posted Wednesday, 3 April, 2013 The half marathon distance provides a challenge beyond the popular 10K while allowing for more flexibility than marathon preparation. The training period for the half marathon is three months (versus five for the marathon), and recovery is substantially faster than for the marathon.
This happy news means that you can run several half marathons during a single race season. Training for the half marathon is also a good stepping stone on the way to a first marathon.
The half is an ideal way to find out whether you enjoy going the long distance and prepares you for the physical and mental challenge of the marathon. It's the perfect dress rehearsal. Our 12-week half marathon training schedules are available in four flavors, from beginner to competitive.
You should have at least six months of running under your belt before embarking on one of these half marathon training plans. Keep in mind, of course, that there is no such thing as a one-size-fits-all training program. While the schedules offered here are solid and dependable, you should feel free to tinker with them and make them your own.
Adapt them to your own rhythms. By following one of these half marathon training schedules, you will develop gradually through four training phases: endurance, strength, speed and tapering (for more info on these, check out our survey of the training cycle).
Before you begin training for a half marathon, be sure you're in shape to follow that particular training schedule. Each program includes a schedule for a 'pre-training week' to help you gauge your fitness. If you are not already able to run the mileage for that week comfortably, spend a few weeks gradually building up to to that level by adding one mile to your long run each week. You should be able to run that pre-training half marathon schedule comfortably for four to five weeks. The advanced half marathon training program includes many weeks with no days off, and the competitive program has no days off at all. Instead of days of complete rest, these schedules build in easy days of relatively light mileage. There exists a philosophical difference in approach to training - whether to take the day off entirely or simply to go light on the miles.
For the advanced and competitive half marathon training schedules, we've chosen the latter. For those who would prefer the former, however, those light days can be replaced by days of complete rest. Do what feels comfortable for you.
Half Marathon Training Half Marathon To Finish—for runners and walkers (scroll down for the “Time Goal Schedule”) How to Train for a Half Marathon by Jeff This program is designed for those who have been doing some running or walking for a few weeks. If you think that you need more conditioning before starting the program, see Customized Half Marathon Coaching by Jeff is!
Note: This is the minimum that I’ve found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful. I don’t recommend that first-time half marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace. To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, then gradually increase the weekend run/walk to this distance before starting this program.
(Runners) What is my current level of performance? Read the chapter in the book on “”. After you have run 3-4 “magic miles” (MM), multiply by 1.2. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the half marathon itself, I don’t recommend running this fast—run at the training pace that was comfortable for you on your last long runs. (Runners) What pace should I run on the long ones?
Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60F or cooler. It is always better to run slower than this pace. Walkers and runners should pace the long one so there’ no huffing and puffing—even at the end. When the temperature rises above 60° F: runners slow down by 30 seconds a mile for every 5 degrees above 60° F.
Walkers slow down enough to avoid huffing and puffing. Run Walk Run ratio should correspond to the pace used (Runners). 8 min/mi—4 min run/30 sec walk 9 min/mi—3 min run/30 sec walk 10 min/mi—90 sec run/30 sec walk 11 min/mi—60 sec run/30 sec walk 12 min/mi—60 sec run/30 sec walk 13 min/mi—30 sec run/30 sec walk 14 min/mi—30 sec run/30 sec walk 15 min/mi—15 sec run/30 sec walk 16 min/mi—10 sec run/30 sec walk 8. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffing 9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you’ll increase your fatburning potential.
Don’t do exercises like stair machines that use the calf muscle on cross training days. Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks. An optional pace run TT is noted on the Tuesday run. To get used to a pace you want to run in the race itself, time yourself for a mile, and take the walk breaks as you will do them in the race. Looking for a customized plan?