The first step in planning a half marathon training schedule is to figure out what your goal is for the race. Is your goal simply to complete the race and enjoy yourself, or do you have a specific time in mind? Are you running the half marathon to support a charity or a local race, or are you training for a longer race? The answers to this question will aid you in determining a half marathon training schedule that is appropriate for you.
If you want to go to the race and have a good time, you should run three times a week. One of the days should be a leisurely run. If you’re new to running, start with a one-mile run (1.6 kilometers). Increase the distance of your run by half a mile (0.8 kilometers) every week until you can comfortably run six miles (9.6 kilometers). If you find this run too strenuous at any point, take a break for a few weeks and then increase the distance again.
A speed workout will be the second workout of the week. You can do a number of different speed workouts. If you aren’t racing for time, you may believe that speed workouts aren’t necessary. They’re useful because you’re more likely to get caught up in the excitement on race day and run faster than you intended. You won’t be as sore after the race if your body is used to running fast on occasion.
If you prefer to run on a track, speed workouts like six sets of 200 meter sprints with 200 meter recovery walks or jogs in between might be fun. Distances of 400 and 800 meters are also popular. It’s critical to allow ample recovery time between sprints when doing speed workouts on the track.
Fartleks or tempo runs are good options for speed workouts on the road or trail. The Swedish word for speed play is fartlek. When you do a fartlek workout, you mix in quick sprints with your regular run. There is no set distance or speed.
You might, for example, spot a telephone pole in the distance and sprint over to it. After that, you slow down to a jog. You look for another landmark to sprint toward once you’ve recovered. Because you are not recovering as fully between each sprint as you are on the track, these sprints are unlikely to be as fast.
Warm up by running for one half to two miles (0.8 to 3.2 kilometers) before increasing the speed. You run the middle of your tempo run at a challenging but manageable pace. After that, you cool down for another half to one mile (0.8 to 1.6 kilometers).
Speed training is beneficial to a half marathon training program because it simulates real-life racing situations, such as passing someone and then slowing down to catch your breath. A long run is the last type of run you should include in your half marathon training plan. Start with a five-mile long run for a half marathon, which is 13.1 miles (21 kilometers) (8 kilometers). Increase the length of your long run gradually until you reach 12 miles (19 kilometers). You’ll be ready for your half marathon once you’ve completed this distance.
If you want to go for a more aggressive goal, you can adjust your half marathon training schedule accordingly. Increase the number of days you run each week and include more easy runs. You can have one long run, one speed workout, and one day where you run hilly terrain if you run five days a week. The remaining two days should be low-intensity runs. Take at least one day off per week to allow your body to recuperate.