Are you looking forward to running your first or second half marathon? You focusing on working towards it will keep you on track, ready and take you straight to the 13.1 finish line. This article is going to offer you a perfect half marathon plan which is solely meant for your achievement as an experienced runner. The training plan we are going discuss can also be used by beginners if they adhere to it faithfully.
THE HALF MARATHON RUNNING TIPS
While in training, during the race week and in the race, there are some tips you could follow to help you achieve your long awaited aim.
While in training
- Some half marathon target pace race should be practiced.
- Confidence is something you must take very serious. When you are confident during training, you will have the confidence to run fast during a race. Doing some longer distance running could help you develop your stamina and get your leg strong. Worry less about pace and slowly build your distance.
- During some of your runs while training, try in as much as possible to vary your pace. It will help you get fitter.
During the race week
- Comport On race morning, give yourself plenty of time. Give yourself enough time than you think you need, it will make you more relaxed and ready.
- Even though it is advisable to keep running during the race week, you should make it light and short. Do not run excessively but smartly, since you won’t even get any fitter
- You need to stay refreshed before the race. The night preceding the run day, try to get enough sleep. You will feel agile and ready.
During the race
- Don’t forget that 13.1 is a long race, so don’t be too fast at the beginning. Calm down, be patient and run smartly.
- As the distance increases, running might be tougher compared to when you started. It is advisable that you try your best to run at the same pace.
- Let your pace be the point of focus. You could divide your race into chunks of time and distance that can be managed
- When the race starts to get tougher and difficult, stay courageous and take every step like it’s going to be the last. Think of what gives you strength and courage, and then utilize it.
THE HALF MARATHON TRAINING SCHEDULE 10 WEEKS
This is where it all begins. This week will be used to build your exercise routine.
Tuesday: walk for 10 minutes. Do an easy run for 2 minutes and one-minute walk, 5 times each. Complete the session with 10 minutes walk.
Thursday: walk for 10 minutes. Do an easy run for 4 minutes and 2 minutes walk ×3. Then 10 minutes walk.
Saturday: take a brisk walk for 10 minutes. Do an easy run for 6 minutes and 3 minutes walk × 3. Then take a walk for another 10 minutes.
During this week, start to walk less and run more.
Tuesday: take a walk for 10 minutes. Make an easy run for 2 minutes and 1minute walk × 10 and then make an easy run for another 5 minutes.
Thursday: make an easy run for 10 minutes. Steady run for 1-minute and 2 minutes walk × 6 and then another easy run for 5 minutes
Saturday: take a walk for 5 minutes. An easy run for 20 minutes and 3 minutes walk, another 20 minutes easy run and then take a walk for 5 minutes.
During this week, improve the amount of time you uses for a steady run and divide the hour on one workout.
Tuesday: make an easy run for 10 minutes. Steady run for 2 minutes, another easy run for 1 minute and 1-minute walk × 6. Complete it with an easy run for 10 minutes.
Thursday: easy run for 10 minutes. Steady run for 1×30 minutes and then easy run for 10 minutes.
Saturday: make an easy run for 20 minutes and a walk for 2 minutes. This can be done 3 times.
Get your longest continuous steady run increased. Adhere to the drill and pattern, so as to build your confidence.
Tuesday: easy run for 10 minutes. Steady run for 3 minutes and 1-minute walk × 6. Make another easy run for 10 minutes.
Thursday: make a steady run for 40 minutes
Saturday: easy run for 10 minutes and then take a walk for 1 minute. All this should be done 7 times
During this week, you would revitalize your legs and spirit by dwelling more on easy run
Tuesday: easy run for 30 minutes
Thursday: easy run for 15 minutes and then take a walk for 1 minute. This should be done 3 times
Saturday: make an easy run for 90 minutes.
Start running faster. In your pace and training, this is where you would begin to understand miles.
Tuesday: make an easy run for 10 minutes. Steady run for 3 minutes and walking for 1 minute, should be done 8 times. Make another easy run for 10 minutes.
Thursday: easy run for 10 minutes. Threshold run for 2 minutes band walking for 2 minutes should be done 4 times each. Then another 10 minutes easy run.
Saturday: run for 1 mile and take a walk for 2 minutes. These should be done 8 times. The pace you cover at each mile will determine the time you would use.
This week will be used to develop your extremely good routine. It might be the most difficult part of your half marathon training.
Tuesday: easy run for 40 minutes
Thursday: easy run for 10 minutes. Threshold run for 3 minutes and walking for 2 minutes- this should be done 5 times. Then another easy run for 10 minutes.
Saturday: run 9 miles. You can walk when necessary but make sure your feet is on the ground and the 9 miles is completed.
This week is where you do your longest run.
Tuesday: easy run for 40 minutes
Thursday: easy run for 10 minutes. Threshold run for 3 minutes and walking for 2 minutes- this should be done 5 times. Wrap it up with 10 minutes easy run. It is advisable and good for you to run this session better than you did in week 7.
Saturday: run 11 miles. With this, you will be able to cover more distance with enough strength and confidence.
This week you would have to run less. Stick to your regular way of training and feel fresh and strong.
Tuesday: easy run for 30 minutes
Thursday: easy run for 10 minutes. Thresholds run for 5 minutes and then walk for 2 minutes- these should be done 3 times. Rap the session up with 5 minutes easy run
Saturday: easy paced run for 6 minutes
Your race week is here. All you need to do is to make your runs lighter.
Tuesday: 30 minutes of easy run
Thursday: 20 minutes of easy run
Saturday: the day to rest before the race.
THE WRAP UP
In a nutshell, above is the half marathon training schedule 10 weeks. Easy run, Long run, flex run, speed run, and strength training is the entire key to a successful 13.1 run. Follow the easy training plan above and get yourself ready for the next marathon race.