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Do you have a goal to run in a half marathon this summer?
Are you worried that you won’t have enough time to train because you are a beginner or feel you are out of shape? If you’re planning to run the 13.1 miles that make up a half marathon, you should have a good idea of what the training involves as well as how long it’s going to take.
Here is what you need to know about developing a half marathon training plan for beginners.
Know Your Fitness Level
“Beginner” can have different meanings when it comes to marathon training. Some consider those who have never run a half marathon before a beginner—even if they’ve run a 5k or other shorter races. Others believe that beginners are those who have never run or trained for a race of any length.
If you’re not sure what your fitness level is, you can do several workouts that will test your speed and endurance. These include running at a marathon pace for half the race distance (approximately six and a half miles), running half-mile repeats, and running two miles at a comfortable pace, and then speeding up for the final mile.
You can also work with a running coach or join an online running group, as they will have easy ways to determine your fitness level and help you create a half-marathon training plan for beginners.
Give Yourself Enough Time
You may have your sights set on a race on a certain date, but you need to make sure you give yourself plenty of time to train or you risk a disappointing run at the least and possibly an injury. Most experts suggest that if you can run a 5k now, you could successfully run a half marathon in eight weeks. However, most trainers suggest giving yourself at least three or four months to train. This gives you some buffer time in case you experience an injury, or something that interferes with your training schedule.
How Often to Train for a Half Marathon
Experts suggest that training for a half marathon requires three days a week of running long distances. The distance should gradually increase during your training period, and most suggest that stopping at 10 to 12 miles in your training will be enough to get you through the 13.1 miles on race day. If you have a higher fitness level and want to cut down your training time, consider running four days a week. Whether you are a beginner or further along in your training, you should also incorporate strength training and some days of ‘light’ activity like yoga or Pilates to round out your schedule.
Half Marathon Training Plan for Beginners: Where to Start
Feel like you need more support on your road to a half marathon? Joining an online running group that offers coaching is an excellent way to connect with other runners, access training videos, get nutrition recommendations, and find a coaching plan that is perfect for your running goals. Many online running programs offer both free and paid versions so there’s no obligation to start your membership today.
