Before starting any training for
running the 13.1-mile half marathon distance, whether it's in an
organized race or on your own, you should be regularly running
approximately 10 to 15 miles per week. If you're a beginning runner,
it's always a good idea to consult your doctor before starting anything
as strenuous as training for a half marathon, especially if you're over
age 35 or 40.
With that in mind, below is the training schedule that the publisher of
this site has followed in past races, one that's worked out well. It's
based on a simple philosophy -- using the mid-week runs for
conditioning and feeling out your proper pace, and using the
once-per-week long runs to get you mentally prepared for running 13
miles.
12-Week
Training Schedule
| |
|
Mon |
|
Tue |
|
Wed |
|
Thu |
|
Fri |
|
Sat |
|
Sun |
|
| Week
1 |
|
off |
|
3 miles |
|
3 miles |
|
3 miles |
|
off |
|
3 miles |
|
4 miles |
|
| Week
2 |
|
off |
|
3 miles |
|
4 miles |
|
3 miles |
|
off |
|
3 miles |
|
4 miles |
|
| Week
3 |
|
off |
|
3 miles |
|
4 miles |
|
3 miles |
|
off |
|
3 miles |
|
5 miles |
|
| Week
4 |
|
off |
|
3 miles |
|
5 miles |
|
3 miles |
|
off |
|
4 miles |
|
6 miles |
|
| Week
5 |
|
off |
|
4 miles |
|
5 miles |
|
4 miles |
|
off |
|
3 miles |
|
7 miles |
|
| Week
6 |
|
off |
|
4 miles |
|
4 miles |
|
4 miles |
|
off |
|
4 miles |
|
8 miles |
|
| Week
7 |
|
off |
|
4 miles |
|
6 miles |
|
4 miles |
|
off |
|
4 miles |
|
9 miles |
|
| Week
8 |
|
off |
|
4 miles |
|
6 miles |
|
4 miles |
|
off |
|
4 miles |
|
10 miles |
|
| Week
9 |
|
off |
|
4 miles |
|
6 miles |
|
4 miles |
|
off |
|
3 miles |
|
11 miles |
|
| Week
10 |
|
off |
|
4 miles |
|
5 miles |
|
4 miles |
|
off |
|
4 miles |
|
12 miles |
|
| Week
11 |
|
off |
|
4 miles |
|
5 miles |
|
4 miles |
|
off |
|
3 miles |
|
6 miles |
|
| Week
12 |
|
off |
|
3 miles |
|
5 miles |
|
3 miles |
|
off |
|
2 miles |
|
13.1
miles! |
Rest Days
Especially for beginning runners or those who may be experienced at
running but training for their first half marathon, it's important to
take two days off from running during the week to allow your joints and
muscles adequate time to rest. I've always taken two days off during
the week, on Mondays and Fridays, as that allows a day off after your
long run as well as a day off after your three mid-week running days.
Water
On your weekend long runs, make sure to bring plenty of water to drink
after your run and during your run. It's important especially when your
long runs start reaching distances of seven, eight and nine miles or
longer, to have water at the mid-point of your long run as well as at
the end. Sports drinks such as Gatorade or Powerade are fine as well,
but you can't go wrong with water. Also, this will get your body
accustomed to what your race conditions will be like, when you'll be
able to have water most likely at every two miles in the race.
Walking
& Taking Breaks
If you feel the need to walk or take a break in your long run or during
any of your training runs, by all means don't feel guilty or hesitant
about doing so. Especially for beginners, the goal is to complete the
race moreso than to compete, and when finishing is your goal, it's
perfectly fine to take walking breaks here and there. Listen to what
your body is telling you, as it's quite possible that perhaps you're
trying to maintain too fast a pace; consider slowing yours or using the
run-walk method popularized by Jeff Galloway.
Consult
the Experts
Remember that the training schedule above is just one recommendation on
how to structure a half marathon training plan. You should also consult
the training schedules put together by the famed and highly
accomplished runners Hal Higdon
and Jeff Galloway for
more perspectives on how to train for this enjoyable and challenging
race distance.
