Training For a Half Marathon

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FITNESS FOR LIFE

“THE HARDEST PART IS GETTING STARTED”

Do you have a goal in 2017 of completing a road race? Whether this is your first or tenth time, setting up a plan to follow is always needed for both beginners and experts. Remember, the hardest part of any plan is to START! The steps you take today will help in the long run of achieving any goal you set for yourself.

Get motivated and track your progress with a running app. Our favorite apps not only log your running stats but provide coaching along the way.


Nike + Running (Nike App)

Nike: Half marathon training

The Nike+ Running App tracks your runs and helps you reach your goals — whether it’s running your first race, or setting a new personal record. From first-time runners to marathon veterans, you’ll get the measurement and motivation you need to run farther and faster than ever before. Welcome to the world’s greatest running. (Learn More)


Endomondo (Under Armour App)

Under Armour: Half Marathon training

Stay motivated to reach your running goals with a personal training plan that adapts to your fitness level as you go. Check your progress and keep a log of all your workouts. (Learn More)


Garmin Connect (Garmin App)

Garmin: Half Marathon training

Garmin Connect works seamlessly with your Garmin device. Whether uploading your activities or downloading a training plan, you won’t find a better fit. You can create a training group, get feedback and encouragement from your friends, and a whole lot more. (Learn More)


NOVICE

This is a gentle program just to get you started. The more you train, the quicker you will be able to cover more distance. Follow the weekly training schedule to run a half marathon in 12 weeks.

Training Schedules Courtesy of HalHigdon.com

WEEKLY SCHEDULE

  • Monday

    Stretch + Strength Workout

    Utilize free weights & various machines along with push-ups & pull-ups. Use light weights with a high number of repetitions.

  • Tuesday

    3 Mile Run

    Week 3: Increase to 3.5 Miles

    Week 5: Increase to 4 Miles

    Week 7: Increase to 4.5 Miles

    Week 9: Increase to 5 Miles

    Week 12: Decrease to 4 Miles

  • Wednesday

    2 Mile Run or Cross-Train

    Any form of aerobic training (swimming, cycling, snowshoeing) will suffice. Sports like basketball and volleyball do not qualify as cross-training. Cross-training days should be easy days to recover from longer run days.

    Week 7: Increase to 3 Mile Run or Cross-Train

  • Thursday

    3 Mile Run + Strength Workout

    Utilize free weights & various machines along with push-ups & pull-ups. Use light weights with a high number of repetitions.

    Week 3: Increase to 3.5 Miles + Strength

    Week 5: Increase to 4 Miles + Strength

    Week 7: Increase to 4.5 Miles + Strength

    Week 9: Increase to 5 Miles + Strength

    Week 12: Decrease to 2 Miles

  • Friday

    Rest

    Week 6: Rest or Easy Run

    Week 9: Rest or Easy Run

  • Saturday

    30 Minute Cross-training

    Week 3: Increase to 40 Minutes

    Week 6: Rest

    Week 7: Increase to 50 Minutes

    Week 9: Rest

    Week 10: Increase to 60 Minutes

    Week 12: Rest

  • Sunday

    4 Mile Run

    Week 3: Increase to 5 Miles

    Week 5: Increase to 6 Miles

    Week 6: 5-K Race

    Week 7: Increase to 7 Miles

    Week 8: Increase to 8 Miles

    Week 9: 10K Race Day

    Week 10: Increase to 9 Miles

    Week 11: Increase to 10 Miles

    Week 12: Race Day (Half Marathon)

ADVANCED

You have a few half marathons under your belt and are now ready to improve your time. The jargon used in the plan below should be familiar to you if you are an avid runner. Follow the weekly training schedule (12 weeks total) to challenge your pace and strength.

Training Schedule Courtesy of HalHigdon.com

WEEKLY SCHEDULE

  • Monday

    3 Mile Run + Strength Workout

    Utilize free weights & various machines along with push-ups and pull-ups. Use light weights with a high number of repetitions.

  • Tuesday

    Alternate between hill runs and paced runs

    Week 1: 6 x hill

    Week 2: 7 x 400 5-K pace

    Week 3: 7 x hill

    Week 4: 8 x 400 5-K pace

    Week 5: 8 x hill

    Week 6: 8 x 400 5-K pace

    Week 7: 4 x 800 10-K pace

    Week 8: 3 x 1600 race pace

    Week 9: 5 x 800 10-K pace

    Week 10: 4 x 1600 race pace

    Week 11: 6 x 800 10-K pace

    Week 12: 6 x 400 5-K pace

  • Wednesday

    3 Mile Run + Strength

    Utilize free weights & various machines along with push-ups and pull-ups. Use light weights with a high number of repetitions.

    Week 12: 2 Mile Run + Strength

  • Thursday

    40 Minute Tempo Run

    Week 2: Increase to 45 minute tempo

    Week 3: Decrease to 30 minute tempo

    Week 5: Increase to 45 minute tempo

    Week 6: Decrease to 30 minute tempo

    Week 7: Increase to 45 minute tempo

    Week 8: Increase to 50 minute tempo

    Week 9: Decrease to 30 minute tempo

    Week 10: Increase to 55 minute tempo

    Week 11: Increase to 60 minute tempo

    Week 12: Decrease to 30 minute tempo

  • Friday

    Rest

    Week 3: Rest or easy run

    Week 6: Rest or easy run

    Week 9: Rest or easy run

  • Saturday

    Alternate between mile run and pace

    Week 1: 3 mile run

    Week 2: 3 mile pace

    Week 3: Rest

    Week 4: 3 mile run

    Week 5: 3 mile pace

    Week 6: Rest

    Week 7: 4 mile pace

    Week 8: 5 mile pace

    Week 9: Rest

    Week 10: 5 mile pace

    Week 11: 3 mile pace

    Week 12: Rest

  • Sunday

    90 Minute Run (3/1)

    Week 2: 90 minute run

    Week 3: 5-K Race

    Week 5: 90 minute run

    Week 6: 10-K Race

    Week 7: 1:45 run (3/1)

    Week 8: 1:45 run

    Week 9: 15-K Race

    Week 10: 2:00 run (3/1)

    Week 11: 2:00 run

    Week 12: Race Day – Half Marathon

Essential Gear for Marathon Runners

Apparel is more important to running than you may think. Having the proper gear can get you motivated and help you track your progress. An important aspect when choosing gear is to look for moisture-wicking properties along with zip pockets to store your phone or cash. Tights and long sleeve compression shirts help prevent chaffing when you begin distance running.

Selecting a running shoe is a major factor to begin training. Before shopping, check the wear pattern on an old pair of shoes. This will show you where most of your weight is being put when you walk. As you search for the right shoe, consider the shape of your feet. Take notice of your arches.

Always remember to restore your body after a long run by increasing your protein intake. These nutrition bars and supplements will help you to recover and increase strength to continue training.

Want More?

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