Half Marathon Training Schedule
Training for half marathon is an ideal stepping
stone on your way to a full marathon. It is also an essential way to assess
whether and how you would cope with running the first marathon.
But before starting to
train for half marathon, it is of utmost importance to ensure you are in shape
to follow a particular training schedule. And if you are a novice runner, it is
best to consult the doctor especially if you are above the age of 35 or 40. This would
help to gauge the body’s fitness and enable you to comfortably run a
pre-training schedule for four to six weeks.
The half marathon training schedules are usually divided
into four plans. They normally include:
(a) The beginner half marathon,
(b) The intermediate half marathon,
(c) The advanced half marathon and
(d) The competitive half marathon plan.
In this context, it is assumed that the training schedule will take at least 10 weeks.
(a) The beginner half marathon,
(b) The intermediate half marathon,
(c) The advanced half marathon and
(d) The competitive half marathon plan.
In this context, it is assumed that the training schedule will take at least 10 weeks.
(a) The beginner half marathon
The beginner half marathon training schedule is for runners who run approximately 15 to 25 miles per week in a span of about 2 hours, or those who have been running five times per week for the last three months. The weekly training routine has 3 to 4 days of running and 3 days of rest, with a weekly mileage of 13 to 24 miles.The long runs start at 5 miles and peak at 10 miles. The days you are off running gives your muscles and joints adequate time to rest.
(b) The intermediate half marathon
The intermediate half marathon training plan is for runners who currently run between 25 to 50 miles per week within a period of 1 hour and 45 minutes. The weekly training routine includes 4 to 5 days of running and 2 to 3 days of rest. The weekly mileage is 24 to 25 miles with long runs starting at 8 miles and peaking at 13 miles.
(c) The advanced half marathon
As for the advanced half marathon training schedule, it is meant for runners who run on average 40 to 60 miles per week, expecting to finish the half marathon within one and a half hours. It is ideal for those who have been running for at least six months and who wish to develop speed over a long distance. The weekly routine involves 6 days of running and a single day of rest. Long runs start at 10 miles and peak at 15 miles.
(d) The competitive half marathon
The competitive half marathon training plan is designed for those who currently run 60 miles and above per week and who complete or expect to finish the half marathon within one hour and twenty minutes. However, it is important to note that there are experience-based training plans and time-goal plans. It is not recommended for first time half-marathoners to go for the time-goal plan. Beginners should run to finish the race while at the same time running at a comfortable training pace. In the case where more than two rest days are required, choose Mondays, Wednesdays and Saturdays but take an easy walk on Friday.
Benefits of a half marathon
Running a half marathon has many benefits. For one, it keeps you motivated to run and enables you to stick to the training schedule. In the same instance, you will burn a lot of calories and thus experience a host of other health benefits. Among other pros of half marathons is that they support charities and other worthwhile causes such as fighting diseases and offering relief from disasters, hunger and so on. Running for such causes also increases your chances of meeting other runners to train with, thus getting even more exposure.
