|
Training plan derived from www.halhigdon.com.
BEFORE STARTING TO TRAIN FOR A HALF MARATHON, you need to possess a basic fitness level, but assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race.
Pace Don't worry about how fast you run your regular workouts. Run at a comfortable pace. If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance: The training schedule dictates workouts at distances, from 3 to 10 miles. Don't worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle. In deciding where to train, talk to other runners. They probably can point you to some accurately measured courses for your workouts.
Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you rest before, and rest after.
Long Runs: The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over the training period, your longest run will increase from 3 to 10 miles. The schedule below suggests doing your long runs on Saturdays, but you can do them Sundays, or any other convenient day, as long as you are consistent. (See "Juggling," below.)
Speedwork: If you want to race at a fast pace, you need to train at a fast pace several days a week. The training schedule begins with 400-meter repeats, but also includes 800- and 1600-meter repeats in later weeks. Walk or jog between each repeat. You can do the 400 and 800 repeats on a track, although you may want to do the 1600 (mile) repeats on the road. These workouts should be done at 5k race pace.
Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. A good warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And cool down afterwards by doing half the warm-up distance.
Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build to 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.
Cross-Train: On the schedule this is identified simply as "cross." What form of cross-training works best? It could be swimming, cycling, walking (see below), cross-country skiing, snowshoeing, or even some combination that could include strength training if you choose to do it. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don't specify walking breaks, but feel free to walk during your running workouts any time you feel tired or need to shift gears. When you go to the starting line in your twelfth week, nobody will care whether you run the full Half Marathon; they're more concerned that you finish! If this means walking every step in practice and in the race, do it!
Stretch & Strength: Mondays are the days on which you should spend extra time stretching--and do some strength training too. This is actually a day of "rest" following your long run on the weekends, so don't overdo it. It's wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron.
Racing: It's not obligatory, but you might want to run a 5-K or 10-K to see how you're doing--and also to experience a road race, if you have not run one before. You will be able to use your times to predict your finishing time in the half marathon, and what pace to run that race. For more ideas on races, you can check the Mesa Monument Strider's calendar.
Juggling: Don't be afraid to juggle the workouts from day to day and week to week. If you have an important business meeting on Thursday, do that workout on Wednesday instead. If your family is going to be on vacation one week when you will have more or less time to train, adjust the schedule accordingly. Be consistent with your training, and the overall details won't matter.
Running 13.1 miles is not easy. If it were easy, there would be little challenge to an event such as the Half Marathon. Whether you plan your Half as a singular accomplishment or as a stepping stone to the even more challenging full marathon, crossing the finish line will give you a feeling of great accomplishment. Good luck with your training!
This Half Marathon training schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.
| 
