Half Marathon Training Schedule for Beginners. Congratulations on your decision to train for your first half- marathon! This schedule (see table below) is perfect for a beginner runner and a first- time half- marathoner whose goal is to finish the 1. To start this plan, you should have been running for at least two months and should have a base mileage of about 8- 1. If you prefer a run/walk program, try this run/walk half- marathon training schedule. If you're not new to running and this training schedule seems too easy, try the advanced beginner half- marathon training schedule. Or see more Half Marathon Training Plans. If you haven't already had a recent physical, visit your doctor for medical clearance to train for a half marathon. Notes about the schedule: Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run. Half Marathon Training Half Marathon To Finish—for runners and walkers (scroll down for the “Time Goal Schedule”) How to Train for a Half Marathon by Jeff This program is designed for those who have been doing some running or walking Introduction: The following training programmes cover a period of 17 weeks. Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. Each programme is designed to cater for different. First-Timers Half Marathon Plan . Beginners Half Marathon Plan . Beginners Half Marathon Plan . Intermediate Half Marathon Plan Wednesdays: Some Wednesdays are designated rest days. Others are cross- training (CT) days when you should do a cross- training activity (biking, swimming, elliptical trainer, etc.) at easy- to- moderate effort for 3. It's also beneficial to do overall body strength training at least once a week. Fridays: Do a cross- training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy- to- moderate effort for 3. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run. Saturdays: This is the day for your long, slow, distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run. Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles. You can also do a run/walk combination or cross- train. Note: You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day. If you need to convert the distances to kilometers, see these miles to kilometers conversions. Beginners' Half Marathon Training Schedule. Week. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. 1Rest. 2 mi. Rest. 2. 5 mi. Rest. EZ run or cross- train. Rest. 2 miles. Rest. CT or Rest. 4 mi. EZ run or cross- train. Rest. 2. 5 mi. CT3 mi. Rest. 5 mi. 20- 3. EZ run or cross- train. Rest. 3 mi. CT4 mi. Rest. 6 mi. 20- 3. EZ run or cross- train.
20-Week Couch To Half Training Plan By Jenny Hadfield Published Aug. 2, 2016 Page 2 of 2: Table of Contents Couch to Half Marathon The 20 Week Training Plan.Rest. 3 mi. CT3 mi. Rest. 7 mi. 30 min EZ run or cross- train. Rest. 4 mi. CT4 mi. Rest. 8 mi. 30 min EZ run or cross- train. Rest. 4 mi. Rest. CT9 mi. 30 min EZ run or cross- train. Rest. 4 mi. CT3 mi. Rest. 10 mi. 30 min EZ run or cross- train. Rest. 5 mi. CT4 mi. Rest. 11 mi. Rest. EZ run or cross- train. Rest. 3 mi. CT1. 2 mi. EZ run or cross- train. Rest. CTRest. 3 mi. CT5 mi. 30 min EZ run or cross- train. Rest. 2 mi. 20 minutes. Rest. 20 minutes. Race Day! Rest Day! FAQs About Half Marathon Training. Half Marathon Race Day Tips. Week Half Marathon Training Program – Marathon Training Programs. The half marathon is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance running event that experienced runners can do without interrupting their regular racing and training program. For these reasons the half marathon is a very popular event. However, the half marathon is often overlooked as an important part of the build- up to doing a full marathon. Whilst the half marathon requires a significant amount of strength and endurance it also has a large speed component. The combination of strength, endurance and speed makes for enjoyable training that can be of benefit to those whose longer term goal is a full marathon or better 1. To read about a new concept in half marathon training programs involving only three runs a week please click here. Following are two training programs for a half marathon. One is for runners whose goal is to break the 1. How do you assess your goal time for a half marathon? If you goal is to go under 1. These times are only a guide, however, if you are not able to achieve them then it is likely that your speed will be a limitation in achieving the sub 1. If you are able to achieve these times over the shorter distances then with appropriate strength and endurance work you should be able to break 1. Training for the Half Marathon. The training programs for half marathons outlined below will highlight the key weekly sessions that need to be completed during your half marathon preparation. Your weekly training program should be built around these sessions. Key Sessions for the Half Marathon Training Program. Long Aerobic Run. The longer runs are critical to your half marathon performance as they provide you with the aerobic development, strength and endurance necessary for completing your half marathon. It is best if these runs can be done over slightly undulating terrain as these rolling hills will provide maximum strength gains. If possible it is preferable to run on softer surfaces such as grass, dirt trails or sand. Softer surfaces will minimise the risk of injury, reduce muscular damage and allow you to better recover in time for your next training session. The intensity of these runs should be moderate, as the objective is to improving your aerobic capacity. As a guide, your pace should be 2. For those of you looking at a time over 1. For more information on how to prepare for your long runclick here. Tempo Intervals. Tempo sessions are an important part of the training program for half marathons. These sessions should be run at about anaerobic threshold intensity, which is equivalent to about one hour race pace (ie: the intensity you could hold for 6. From these sessions some of the key changes you. This session begins with a tempo period, as described above, followed immediately by some short hill efforts. The first hill effort should begin right at the end of the tempo period with no recovery in between. The intensity of the hill efforts should be about the same as 1. These efforts should be done on a hill of moderate grade only (5- 6%) with your stride length slightly longer than normal when hill running. These slightly longer strides will cause more force to be generated in the active muscles and superior strength endurance gains will result. Between each hill effort jog slowly back down the hill as recovery before immediately starting the next effort. For more information on strength trainingclick here. Speed. Speed sessions are very important and often overlooked in the construction of a training program for half marathons. They provide neuromuscular adaptations that help to improve efficiency and technique. These sessions are often also used as a gentle introduction to intense intervals. Ideally these sessions should be done on a track or flat grass oval. The efforts should be run at about 1. If you feel that you cannot hold your speed or technique for the entire distance of the effort then you are running too hard. As neuromuscular gains are the focus, you should aim at maintaining speed and technique throughout the session. All efforts should be completed in approximately the same time. In order to achieve this have a full recovery between each effort, which generally means 2 to 3 minutes of easy jogging. Whilst the intensity of these efforts is quite high, their short duration with the long recovery between intervals makes them relatively low stress. For more information on speedworkclick here. VO2. These sessions are your key “top end” intensity sessions and will be the hardest sessions you will complete as far as running intensity goes. The aim of these sessions is to improve your sustainable running speed, anaerobic threshold and VO2 max (a measure of the maximum (max) volume (V) of oxygen (O2) you can consume during physical activity. Generally, the higher your VO2 max, the higher your aerobic fitness and the greater your endurance potential). Ideally these efforts should be done on a track or flat grass oval. Efforts should be done at 3km race pace for those aiming for a sub 1. Each effort should be of a consistent pace with no surging. The recovery between each effort is relatively short and is specified in the training program below. It should be noted that this recovery period does not allow for full recovery. This is the session that many runners get carried away with and try to push too hard. If these efforts are pushed too hard then the appropriate adaptations will not occur. Not achieving the key adaptations at the desired intensities will result in an inferior half marathon performance, so be sure not to push these intervals too hard. For more information on Vo. Maxclick here. Recovery. If you are able to fit in extra runs during the week then they should be easy recovery runs. These runs are aimed at providing you with some additional aerobic benefits on top of your usual training load, but more importantly are used as active recovery between the key weekly sessions. These runs should be of very low intensity . There should be no stress associated with these runs and you should generally finish the run feeling better than when you began. Preparing for your Half Marathon Training Sessions. The preparation for each of your training sessions is in many ways as important as the session itself. Inadequate preparation will result in poor training intensity and therefore training session goals will not be achieved. Nutrition and hydration are important so be sure to eat and drink before all key training sessions (especially the morning sessions). The other key aspect of session preparation is the warm- up. A warm- up should consist of a minimum of 1. For more intense sessions your warm- up should be even longer, up to 1. The recommended warm- up begins with 5- 8 minutes of easy jogging. This should be followed by some low intensity drills in order to take your muscles through an increased range of motion. These drills may include high knees and but kicks, as well as many other running- specific drills. The next part of the warm- up process is used to provide a little bit of intensity to “kick over” your anaerobic energy system, as well as increasing the length of your stride to finish off your muscular warm- up. This includes surges of 1. Shorter surges will be fine for your aerobic or less intense runs, but for your key intensity sessions longer intervals will provide a better warm- up for the energy system demands of the oncoming session. Your last surges should finish about 2 minutes before you start the main part of your session. Static stretching should be avoided as part of the warm- up as this may allow the muscles to cool down and restrict the speed and power of muscular contractions. May people have traditionally used static stretching as part of their warm- up, so if it makes you more comfortable, include only a short 2- 3 minute period of stretching prior to starting the drills and strides portion of the warm- up. Training Speeds. Pace for Half Marathon Training. Notes. Long Aerobic Run. Moderate, should be neither hard nor easy. Run solid and strong. Speed Intervals (on track)1,5. Not a total sprint, maintain control and technique. VO2 Intervals (on track)5km race pace. A very hard session but each effort should be at an even pace and not be run faster than 5km race pace. Tempo. 60min race intensity. Can be completed over a hilly circuit. Intensity should be firm but sustainable. Strength Efforts (hill efforts)Approx 1. On a hill of moderate grade. Stride length should not be shortened too much for the hill. Week Training Program for Half Marathons. Sub 1. 00 Minute Half Marathon Training Program. Week Number. Long Aerobic. Tempo/Strength. Speed. VO2. Medium Long Aerobic. Week 1. 80 min. 4x. Week 2. 95 min. 4x. Week 3. 10. 0 min. Week 4(recovery)9. Week 5. 10. 5 min. Week 6. 11. 0 min. Week 7. 10. 0 min. Week 8. 12. 0 min. Week 9(recovery)9. Week 1. 01. 10 min. Week 1. 19. 0 min. Week 1. 2(race week)–2x. Suggested Weekly Training Structure – Sub 1. Half Marathon Training Program. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. Rest or Recovery. Speed or VO2. Medium Long or Recovery. Day Off. Tempo/cruise intervals/strength. Rest or Recovery. Long Aerobic. Over 1. Minute Half Marathon Training Program. Week Number. Long Aerobic. Tempo/Strength. Speed. VO2. Week 1. 80 min. Week 2. 95 min. 3x. Week 3. 10. 5 min. Week 4(recovery)9. Week 5. 11. 5 min. Week 6. 13. 0- 1. Week 7. 10. 0 min. Week 8. 13. 0- 1. Week 9(recovery)1. Week 1. 01. 10 min. Week 1. 18. 0 min. Week 1. 2(race week)–Recovery with strides–4x. Suggested Weekly Training Structure – Over 1. Half Marathon Training Program. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. Day Off. Speed or VO2. Recovery. Day Off. Tempo/cruise intervals/strength. Rest or Recovery. Long Aerobic. You now have your key training sessions for each week leading into the half marathon.
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