To train effectively for a half marathon, follow these key guidelines:
Training Duration and Frequency
- Plan for a training period of about 12 to 16 weeks, depending on your current fitness level and running experience
- Aim to run at least three to four times per week, including one long run, shorter midweek runs, and possibly some speed or interval training
Building Mileage
- Start with a manageable weekly mileage (e.g., 10-15 miles for beginners) and gradually increase it to peak around 25-30 miles per week
- The long run is critical: progressively increase your long run distance each week, starting around 3 miles and building up to 10-11 miles before tapering
Long Runs
- Perform your long runs at an easy, conversational pace to build endurance without overexertion
- Schedule your long runs once a week, typically on weekends or a day that fits your schedule
Cross-Training and Rest
- Incorporate cross-training activities such as swimming, cycling, or elliptical workouts on non-running days to improve cardiovascular fitness without extra running impact
- Take at least one rest day per week, especially after your long run, to allow recovery
Strength Training
- Include strength training twice a week focusing on full-body workouts, especially lower body and core exercises like squats, deadlifts, lunges, and core work to improve running economy and reduce injury risk
Additional Tips
- If you’re new to running, build up to running a 5K comfortably before starting a half marathon plan
- Use a training plan that fits your level: beginner plans focus on building endurance and consistency, while advanced plans include tempo runs and intervals for speed
- Consider a taper period in the last one to two weeks before race day to allow your body to rest and recover
By following a structured plan that includes progressive mileage, long runs, cross-training, rest, and strength work, you can prepare effectively for a half marathon and arrive at race day confident and ready