how to train for a half marathon

how to train for a half marathon

1 month ago 17
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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

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