Free 14 Week Half Marathon Training Program
Free 14 Week Half Marathon Training Plan
Half Marathon Training Plan & ScheduleThe half marathon distance provides a challenge beyond the popular 10K while allowing for more flexibility than marathon preparation. Our 12-week half marathon training schedule will get you ready.Related info:By Josh ClarkPosted Wednesday, 3 April, 2013The half marathon distance provides a challenge beyond the popular 10K while allowing for more flexibility than marathon preparation. The training period for the half marathon is three months (versus five for the marathon), and recovery is substantially faster than for the marathon. This happy news means that you can run several half marathons during a single race season.Training for the half marathon is also a good stepping stone on the way to a first marathon. The half is an ideal way to find out whether you enjoy going the long distance and prepares you for the physical and mental challenge of the marathon. It's the perfect dress rehearsal.Our 12-week half marathon training schedules are available in four flavors, from beginner to competitive.
You should have at least six months of running under your belt before embarking on one of these half marathon training plans.Keep in mind, of course, that there is no such thing as a one-size-fits-all training program. While the schedules offered here are solid and dependable, you should feel free to tinker with them and make them your own. Adapt them to your own rhythms.By following one of these half marathon training schedules, you will develop gradually through four training phases: endurance, strength, speed and tapering (for more info on these, check out our survey of the training cycle). Before you begin training for a half marathon, be sure you're in shape to follow that particular training schedule. Each program includes a schedule for a 'pre-training week' to help you gauge your fitness.
If you are not already able to run the mileage for that week comfortably, spend a few weeks gradually building up to to that level by adding one mile to your long run each week. You should be able to run that pre-training half marathon schedule comfortably for four to five weeks.The advanced half marathon training program includes many weeks with no days off, and the competitive program has no days off at all. Instead of days of complete rest, these schedules build in easy days of relatively light mileage. There exists a philosophical difference in approach to training - whether to take the day off entirely or simply to go light on the miles.
For the advanced and competitive half marathon training schedules, we've chosen the latter. For those who would prefer the former, however, those light days can be replaced by days of complete rest. Do what feels comfortable for you.
Marathon Training Marathon To Finish—for runners and walkersHow to Train for Marathon by Jeff GallowayThis program is designed for those who have been doing some running or walking for afew weeks. If you think that you need more conditioning before starting the program, use the “.”Note: This is the minimum that I’ve found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.1. I don’t recommend that first-time marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace.2.
To begin this program, you should have done a long run/walk within the past 2weeks of at least 3 miles. If your long one is not this long, gradually increase the weekend run/walk to this distance before starting this program.3. (Runners) What is my current level of performance? Read the chapter in this book on “Choosing The Right Goal”. After you have run 3-4 “magic miles” (MM), multiply by 1.3. This tells you what you are currently capable of running in a marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the marathon itself, I don’t recommend running this fast—run at the training pace that was comfortable for you on your last long runs.4.
(Runners) What pace should I run on the long ones? Take your MM time and multiplyby 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace.5. Walkers and runners should pace the long one so there’s no huffing and puffing—even at the end.6.
Free 14 Week Half Marathon Training Schedule
When the temperature rises above 60° F: runners should slow down by 30 secondsa mile for every 5 degrees above 60° F on long runs and the race itself. Walkers, slow down enough to avoid huffing and puffing.7. Run Walk Run ratio should correspond to the pace used (Runners).8 min/mi—run 4 min/walk 30 seconds9 min/mi— 2 min run/walk 30 seconds10 min/mi—-1:30/3011 min/mi—1:00/3012 min/mi—-1:00/30 or 40/2013 min/mi—-30/3014 min/mi—30/30 or 30/2015 min/mi—15/3016 min/mi—10/308. Walkers—use the walk-shuffle ratio that works for you to avoid huffing and puffing9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you’ll increase your fatburning potential.
Don’t do exercises like stair machines that use the calf muscle on cross training days.10. Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.11.