What Is Half Marathon Training Plan and How Does It Work?
When it comes to plan a training schedule for the Half Marathon, each week is important as workouts last longer. If you stay focused on your training plan for a long time, you give yourself a great chance of the day of running well. It is suggestible from my experience to give a first-time half-marathon runner at least 8-10 weeks to train adequately for the race.
A good and sufficient training plan is a proper way to get through a variety of sessions a week so that your body is not at risk of getting hurt from overtraining. A training plan should be prepared to keep in mind the entire training session, not what you should do on that particular day.
It is highly advisable to never run with an injury, it is better to be healthy at the end of your plan. When an injury occurs, it is possible to cross-train in a way that does not stress the affected area likewise swimming or cycling are better options to opt for during injury. In this way, you will maintain fitness even without running.
An essential supplement to a runner’s roadwork as it strengthens muscles and joints, which can improve run times and reduce the risk of injury. If you’re not aware or guided in what you should be doing, it is good to take some proper guidance.
Plan Your Training Adequately
There are many half-marathon training plans that you can use as you gain experience and want to improve your time. It is also helpful for breaking long runs from time to time. Add a few miles to the half marathon goal speed to ensure that your pace is on target. You can add these fast miles to every other run towards the middle in the latter part of your training program. Plus, you can change the day to adjust your schedule. So if you are not available on another day and prefer to workout on Monday or Friday, then it is okay to exchange a rest day for a run day.
Plan You Training Schedule
For beginners or newcomers, the schedule can be suggested as below and what I have followed during my starting days:
- Monday: easy run
- Tuesday: workout including strength training
- Wednesday: cross-training and stretching
- Thursday: Rest day
- Friday: easy run
- Saturday: long run with target distance
- Sunday: Rest or a brisk walk with light stretching
Beginner Half Marathon training
If you are new to the distance running then a half marathon training and plan is a big step. For this, you need a higher weekly mileage, which lasts longer and you will need more and more sessions to develop speed and endurance.
Half Marathon Training Plan Strategies For Beginners
Run for longer distance with slow pace
The long-run is the key to the success of the half marathon training plan. If you’re a beginner, long runs are even more important, as endurance is the top priority factor for a new runner.
The suggestion is to reach the target at 15 km to practice and ensure that you can run the half marathon comfortably.
If you are fairly new to running, you can look forward to a half-marathon as a good challenge. But don’t skip on the basics. Constantly build more than 10-15% of your running time and distance per week.
Work on your running form
As with any type of workout, it is important to bring the form before going out and say, signing up for half marathon. Running correctly with proper form is key to improving overall speed and reducing the risk of injury.
It is suggested that all beginner runners schedule time for a preliminary form assessment with a local run coach, where you can learn the basics and assure you are ready for a successful, safe mile. But if it’s not accessible to you, try including below discussed tips.
- Stand tall. This will help keep your spine aligned. This means that your head, shoulders, hips, and feet are all stacked on top of each other. The eyes are up, the chest is open, the hips are centered, and the feet are descending right below your center of gravity.
- Find a breathing rhythm. A common issue for beginner runners is that you can get out of the way of breathing very quickly, which makes you feel less patient. When some breathing rhythm is present, just make sure to have a breathing period, as you begin your running.
- Think through. You want your stride to be clear from start to finish. It starts with a knee drive or bringing your knees up toward your chest – which is a great way to keep lazy legs from developing and make sure you don’t travel. Then, after your foot touches the ground, think of moving your foot towards the butt. This not only increases speed and power but also reduces the chance of injury by elevating the back of the body, so taking the stress away from the front end.
Ease your pace and maintain breathing with running speed
Beginners often start running too fast and then burn out. To control your momentum, maintain an easy pace and If you’re gasping for breath, slow down. New runners should always remember that their body will have to bear the pain for running in the first one or two weeks which can be decreased through stretching and proper exercises.
The most common mistake that runners make with their long runs is over too fast which can be detrimental to your half marathon preparation and cause lasting injuries too.
Stretching before and after running to easy your running throughout the week
You have to avoid injuries and treat your body well, take a few minutes, and stretch.
To improve running, you must stretch your body. This makes you loosen tight muscles, which makes it easier to run fast. To strengthen your feet, lower you up the stairs until you are exhausted, this will help you to control your breath.
Wear correct attire to go the distance
Newcomers as well as regular runners also make a common mistake that they ignore the importance of shoes. If your shoe is not suitable, you may have a lot of physical injuries during your half marathon preparation or the race day.
If you run regularly or want to carry running as your main fitness sport then you should choose your shoes correctly. Common shoes and running shoes are different in varied aspects. If you do not choose the right shoe for running, it will put pressure on the ankle and other joints.
Take proper rest
Allow time to recover between runs to help adapt to training. Only running every other day reduces the risk of injury. This allows the body to rebuild and improve after each workout. You do not need to rest completely on non-run days. It is advisable to opt for Cross-training develops fitness without overloading the joints and muscles. Good options include cycling, swimming, yoga, or strength training workout.
You can train for 10K without energy during runs, but not for the 13.1-miler. Maximize your performance by getting at least 30 grams of carbs per hour and relaxing your thirst and stomach.
To increase the speed of a realistic half-marathon race, multiply your 10K time by 2.22 in minutes. Race-speed work familiarizes you with that speed so that you don’t get out of your race too fast. If you go out very slowly in the initial mile, you can make time in the next few hours.
Set a Goal and prepare
You don’t necessarily need to run 13.1 miles, you don’t need to run 13.1 miles in training, yet you don’t want your longest run to be just 8 miles. The goal is to cover 10- to 11 miles for your weekly long run. You must have a safe progression from your current longest weekly run to the 10- to the 11-mile long run that is your goal.
Half Marathon In miles
A half-marathon is 13.1 miles or 21 kilometers. It is half the distance of a full marathon (26.2 mi). For a distance of 13.1 miles, each race is an individual achievement and each runner must score different goals at the start line. The average half marathon completion time is about 2 and a half hours. While running your first half-marathon, you can complete it in 2 to 3 hours. If you use the run/walk method or you are a fast walker you may take a little longer. The cut-off time to finish the half-marathon is usually set at 3.5 to 4 hours depending on the race.
5k Training Plan
If you are new to running, or you have never run before in completion or marathon, 5K is a great way to start. A 5K race is 3.1 miles long, for more precise on time to speed. At a speed of 10 minutes, it will take you about 31 minutes to run 5K.
Intermediate 5k training plan
The 5K training schedule includes running, walking, and resting. This combination helps reduce the risk of injury, stress, and fatigue while increasing the enjoyment of the physical activity. Remember, you can walk or walk briskly to help your body adjust to this 5K training program.
Under the 5K run training schedule, you should spend some of your time slow jogging.
For example, during a week on run/jog days, you would run for 15 seconds and then repeat that cycle for 30 seconds for 45 seconds.
As the week progresses, you will gradually increase the amount of time spent and reduce the time it takes to walk.