Fitness
How To Train for a Half Marathon - Your 11-Step Plan
If you’re someone who has done some running in the past, but you want to try a half marathon, you don’t want to go into it without any training.
Sure, you might be able to complete it.
But, you will be hurting during the race, you’ll be hurting after the race, and you wouldn’t have grown from the experience as much as you could have.
If you want to run a half marathon, then this is your 11 step plan so that you can feel great during and after your run!
When I was a senior in college, I ran my first half marathon and I didn't know how to train for it. I ended up running the race, doing well, but feeling it afterwards.
The next few days I was as sore as all get out and really wish I had trained more appropriately for it.
Fast forward a number of years later, I did another half marathon at the beginning of 2022.
For this one, I knew I really wanted to train for it.
And because I did so, I actually got first in my age group at the Chattanooga Half Marathon.
The training allowed me to go in confidently, feel great during the race, and feel like a champion (literally and figuratively) afterwards.
As of right now, I'm signed up to do another half marathon in the beginning of 2024 with my girlfriend.
And my girlfriend is actually the exact kind of person that this blog is for - someone who has a decent amount of experience running - but hasn’t ever run more than 5 miles before.
Going from 5 miles to 13.1 miles is a big jump, and it’s best to be prepared both mentally and physically for it.
1. Start Your Training 3 Months Prior To Race Day
This will give you ample time and opportunity to build up the physical endurance and the cardiovascular endurance so that you're set up for success come race day.
This will give you a total of 12 weeks of training.
2. Get A Good Pair Of Running Shoes
I would recommend going to a local shoe store and getting them fit based off of the shape of your foot and based on your running gait - how your leg cycles through the run and how your foot strikes the ground.
When I first started getting into running, I had some issues that held me back because I didn’t get proper shoes. I had some calf problems, foot problems, and ankle problems that could've been avoided if I had gotten the proper shoe ware.
The last thing you want to have to deal with are shin splints or any kind of pain that prevents you from performing the way you’d like to perform or prevent you from running altogether.
3. Do Injury Prevention Exercises Throughout Your Training
4. Set A Goal Time
Start by doing this to the best of your ability. If you've never run a half marathon, you probably don't know very accurately what your goal could be or should be.
Some of you might have a better idea than others, but I’d encourage you to come up with a rough estimate and you will adjust as you get closer to race day.
5. Start By Running 2 Days A Week
6. Increase Your Weekly Mileage By 10-15% Each Week
Do this for the first 6 weeks of your training.
This means that each week take your total mileage and multiply it by 1.10 or 1.15.
For example, if you run 6 miles in Week 1.
Then for Week 2 you would run somewhere between 6.6 - 6.9 miles.
You could round up to 7 if you’d like.
6 x 1.10 = 6.6
6 x 1.15 = 6.9
That means during Week 2 you would complete a couple of 3.5 mile runs or a 3 mile run and a 4 mile run. Break it up however you’d like.
You should continue to increase your weekly mileage by 10-15%, but now break up your miles into 3 runs:
2 Short-Medium Runs
1 Long Run
This might mean in Week 7 you would do a total of 10.5 miles broken up into:
Two 3-mile runs
One 4.5 mile run
8. Week 12 - Race Week - Is A Taper Week
9. Set A New Goal Based On Your Training
During your 12 weeks of training, you should be tracking your paces on each of your runs to see where you stand and to see how much you are improving.
Therefore, as you go into race day, you should have a much more accurate idea of how fast you will be able to complete the race.
Having a goal, will allow you to push yourself appropriately and will make the entire race more meaningful and engaging.
10. Before The Race Eat What You Would Normally Eat
Don’t dramatically change your eating habits leading up to race day.
Eat what you've been eating all along.
I've gotten that question a number of times over the years - what should I eat before the race?
And so many people think they need to carb load or do something dramatically different just because it’s race day.
But that is the worst thing you can do. You don’t want to throw your body through a loop.
If during Week 9 of your training you did an 8-mile run, and before that 8-mile run you ate a banana and peanut butter, and you felt good during your run, then maybe that’s what you need to eat before race day.
My personal preference on the morning of race day is to have:
Water
Coffee
Banana
Piece of Plain Bread
I like to keep my body feeling light heading into the race.
Some of you will want more than this; some of you might not want to eat anything.
How your body responds to food is unique to you and how your body adapts to different fuel sources is unique to you.
11. Don't Come Out Of The Gates Too Strong
Conclusion
Nick
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