Half Marathon Training

Half Marathon Training

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.

Before you begin half marathon training, you should be able to run for at least 30 minutes without stopping. Don’t worry about your distance. 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.

Once you begin your training It’s a good idea to go ahead and sign up for your race!

 Below is a recommended half marathon training schedule that I have used to prepare for my ½ marathons .This is just the first 10 weeks of training. (There are 35 weeks of training) This schedule assumes you can run 30 minutes without stopping before beginning the schedule.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	2	3	off	2	off	3	off	10
2	2.5	3	off	2	off	4	Rest	11.5
3	2.5	3	off	2.5	off	4	Rest	12
4	2.5	3.5	off	2.5	off	5	Rest	13.5
5	3	3.5	off	3	off	4	Rest	13.5
6	3	3.5	off	3	off	6	Rest	15.5
7	3	4	off	3	off	4	Rest	14
8	3	4	off	3.5	off	8	Rest	18.5
9	3.5	4	off	3.5	off	6	Rest	17
10	3.5	4	off	4	off	8	Rest	19.5

Hope this helps to getting you started on training for your first ½ marathon. Stay tuned for more tips and schedule.

Happy running!!

Lisa

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."

- Unknown