Half Marathon Training Schedule and Plan

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Many people start out past running 5K races. They might really starting time to enjoy running and before they know it they are moving up to the half marathon distance. That'due south what happened to me. The longer your race altitude is, the more training y'all demand, today I'm sharing my half marathon training.

I've run more than 40 races to date including longer distances. I saved my training plan, tips to achieve the best results and exactly what I did. If you are looking for data about how to train for a half marathon I will share all of the details.

Half Marathon Training

Nearly the One-half Marathon

I will share sample workouts, weeks and details about how I train for a one-half marathon race. This distance is 13.i miles and will frequently have runners 90 minutes or more than to complete. Offset runners may very well be running for 2 hours or more during their race.

Because of the distance and fourth dimension involved information technology's paramount to create an adequate preparation plan and stick to the programme. Virtually runners will need three months or 12 weeks to adequately train for a half marathon distance. The base of operations line may vary based on your athletic ability, electric current training and experience.

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One-half Marathon Training Schedule

In this post I am going to combine a few years of training and tips. The sample workouts are from diverse times during my running journey. Along the way I figured out improve what works for me. Most half marathons are either in the spring or the fall and then training will begin in the winter or summer, respectively.

In addition to running, information technology's paramount to include cross-grooming, strength training and active recovery such as walking and yoga. Besides, keep in mind hydration and nutrition during your training cycle. Proper running attire may need to be purchased and/or running shoes also. I started running in 2008 and have covered all of these topics on my blog.

Autumn One-half Marathon Preparation Program

In 2011, I trained for and ran the Cleveland Fall Classic Half Marathon. Below is an image of my training plan during that race. This was as I was nearing race day, which is in Nov. This is a fall race.

(click above image to enlarge)

More than About this Preparation Bike

In essence I ran three days a week. Dorsum to dorsum running, and v day a calendar week plans have not been for me. I kept my mid-week maintenance runs at 4 miles each, just left room for a longer run should I want. Sometimes I found I did take a great run where I but want to go along going.

That's still totally possible with this plan. And then I had my weekend long run, typically on Saturdays. With this plan I was building upwardly mileage, then tapering downward, every other week. In the past I have tried to build upwardly week after week and then I ended in failure.

For example, for my first half-marathon when I ran the Fort-iv-Fitness Half-Marathon, my longest run pre-race was just 8 miles. With that race, I suffered IT band issues about of the summertime too. Going into this training wheel my motto was run smarter, and therefore became a stronger runner.

Additional Information

Prior to the fall one-half, I had also signed up for two 5K races simply for fun, to see the sights and possibly a garner a fall 5K PR. The first was the Bay Village Heritage 5K, and the second was the Bellevue Redmen 5K, both in October. I actually did PR on the second 5K.

The just hiccup with the 5Ks, as part of training for a one-half-marathon, is that in return, I had to swap my long run out, to be completed on a Wednesday. I have to say that the x.5 miler planned for a Wednesday wasn't the best. Other than that I felt confident with the plans I had laid out.

I also planned to purchase a group pack of yoga classes, and brainstorm taking classes on Thursdays for a few weeks to help keep me limber. Thursday had go my favorite night for yoga because Friday was my rest twenty-four hour period and it was a neat way to finish my (Sat through Thursday) workout week as I connected preparation for a half-marathon.

Bound One-half Marathon Training Programme

In 2012, when I trained for and ran the Rite Aid Cleveland One-half-Marathon and served every bit a race administrator, I adopted the Hal Higdon training program. Below is an paradigm of my training plan during that race. Below you lot will find another preparation prototype. This image marked twenty weeks until race day. At the fourth dimension I had worked and reworked my grooming schedule 5 times over. This was my terminal re-create.

(click above image to enlarge)

At the time I wanted to see how the kickoff leg of grooming would go, so I merely posted the beginning portion. This took me through early March and brought me to my kickoff potential road race of that year, the St. Malachi v-Miler. This race would give me something to work towards over the next two months, and assistance me build my mileage base back up.

Additional Training Components

As I mentioned earlier, preparing for a half marathon race includes more than than running. Here are some details and areas of focus that helped me:

• Residue: For the longest time I had been using Friday as my residual day. I decided to switch that up and rest on Sundays, which I hoped would requite me more than time to cook nice meals on the weekend too.

• Speed: I incorporated speed work into one of my weekly runs. I started small-scale and see where this would go. The claiming with speed work volition be running on a track in the winter, or trying to tweak the treadmill speed.

• Mileage: I slowly built my mileage base of operations support. I had not run more 3.five miles since my Nov half. At the fourth dimension, 3 and 4-milers sound like long runs.

• Force: I added strength-grooming back into my schedule. In the by I was really good with this, lifting weights two to three times a week, but I roughshod off the bandwagon. This grooming cycle I hoped by committing to a once a week session I would be able to actually maintain the weight-training long-term.

• Spin: I hit up spin course again for cross-training.

• Yoga: I strived to commit to practicing at least once calendar week.

Mid-Training Update

These were my goals, only how did it go? January is a large official "kick off" month for those who are training for spring half marathons and so I documented an update at that fourth dimension, and going into Feb. If you begin training in January for a May race the training bicycle is virtually 20 weeks.

Betwixt existence sluggish, belaboring over the four pounds I gained subsequently the holidays and being sick, I didn't see much progress this calendar month in my training. I also struggled with finding a new groove in my training plan in between personal commitments and attending yoga classes that involvement me.

Overall I covered 23 miles in Jan, which is truly a month in the dead of winter. I also adept yoga and managed to do a few cross-preparation workouts like using the elliptical and attention kickboxing class. Here's my training schedule for that February:

Click Prototype to Enlarge

Running Gear

Before bound hitting, I besides decided to buy some running gear I need. First, I purchased the Brooks Essential Run Jacket. If you would like to know more than about how I selected a running jacket, check out my tutorial postal service. Anticipating spring showers, I besides bought the Nike Feather Lite Cap.

I retrieve information technology was a skillful idea to look until the end of January to make the purchases. Being information technology's the off-flavor, I got both items for less than $50 total for my half marathon training. I too used a Garmin Forerunner x GPS Watch for all of my outdoor runs to track pace and distance.

More Training Cycle Updates

Hither are some notes I recored during my training cycle regarding my showtime person experience. Once it was February, without access to a treadmill, I hadn't run in 12 days. My grooming also took a hit recently due to being sick (again). Two weeks ago we had a break in the atmospheric condition and accomplished every scheduled workout on my preparation plan.

I've been going on walks, using the elliptical and practicing light yoga at home. I have an eight-mile long run planned this weekend and I volition be taking a few studio yoga classes. As far as my training plan for the side by side eight weeks, I'm still sticking to my three-day a week running program (as shown in the table above). My weekly long run is well-nigh vital to complete.

March and April Update

We are finally out of the dead of winter and I had hoped to finish my final two weeks of half-marathon grooming with a bang. Instead this training bicycle sounds like the same disaster it'south been for the concluding few months: skipped workouts, sub-par runs and a lack of energy and motivation. I'm still very much excited to run the Cleveland Half-Marathon.

In terms of running gear, April is also a bully time to buy new running shoes. I e'er brand sure to wear the shoes on several runs then they are cleaved in prior to race day. Never run a race wearing new shoes for the commencement time. New running shoes are a bully motivator during the dead of winter training cycle.

May Update

I was traveling for business all of final week and didn't hit many of my workouts. My diet and sleep patterns were also off. I came dorsum Saturday and ready out for my terminal long run of this training wheel (10 miles) and I only made it about four miles. I actually crush myself upwardly over it.

My energy was low and my mental game was not at that place. I take also been dealing with allergy problems. However, I realized this is not the end of the world. I'chiliad still sticking to my plan of running and enjoying the race.

Training Plan for Beginners

In Summary

Finally, when entering half-marathon calendar week I have remainder days scheduled for Friday and Sat. I always taper down and balance at least two full days prior to race twenty-four hours. Focus on nutrition, rest and hydration.