![]() This one is perfect for experienced runners who might have some scheduling conflicts here and there with their training. If you have more than two but less than three months to train for your next half marathon, this 10-week training plan might be the perfect fit. This plan is based on the same schedule and expectations as our eight-week training plan – you’re already experienced and maybe even have a few races under your belt, and you’re looking to ramp up your training quickly. Here’s our eight-week training plan designed for runners who already are in the running habit. Sometimes you sign up for a race that’s not far off in the future – just a couple of months away, or even less. Both are great ways of racing, and it’s best to go with what your body allows.Īlways remember to have fun and keep smiling.From two months to five months, this half marathon training plan is designed for everyone from beginning to experienced runners, and for every lifestyle. Whether you develop your own run-walk interval of choice or follow the schedule as is, by the end of this plan, you’ll be able to decide for yourself to run the whole way on race day or to use run-walk intervals to cover the distance. If that is the case, repeat the week you’re currently on, or keep the distance the same as stated in the half marathon training plan, but do more walking and less running. If you’re struggling to finish a workout or have aches or pains, it means your body isn’t recovering properly. It’s crucial to listen to your body during this process. Ten miles is plenty to prepare you well for a half-marathon race.ĭOWNLOAD A PRINTABLE VERSION OF THE 20 WEEK HALF MARATHON TRAINING PLAN Why not go the whole way in training? Because when you push to run longer miles too quickly, your risk for injury skyrockets. This half marathon training plan builds to running two 10-mile long runs to prepare you for the 13.1-mile distance on race day. The long workout will be vital to teaching your body how to spend time on your feet, utilize fat as an energy source, and simulate the half-marathon distance. Every few weeks this distance will drop to allow your body time to recover. You’ll start out with 3 miles and build from there. As the program builds, so does your running time. For instance in the first workout in week one, you run at a comfortable effort (just a bit quicker than your fastest walking speed) for one minute and then follow with two minutes of brisk walking and repeat that a total of 10 times. The run-walk workouts start with a walking warm-up (not listed in the chart), then alternate time running with time walking and finish with a walking cool-down. Understanding the Half Marathon Training Plan Perform only the intervals that feel comfortable for your body so that you’re able to cover the distance more safely and reach race day without injury. If this is the case, simply adjust the intervals to include less running and more walking. You may be able to follow this plan as it stands, or it may feel too aggressive. Although this plan lists specific intervals, feel free to adjust it to make it fit for you. At first glance, you’ll notice that the schedule uses run-walk intervals. The Couch to Half Marathon Plan is all about flexibility. Here’s how you’re going to make it 13.1 miles. Good question, and here’s a simple answer: You start from where you are, build up slowly so you enjoy the journey, and practice patience along the way. How can you run a half marathon when you can’t even run to the end of your block? You haven’t worked out in months and maybe you’ve never run before in your life. You see the glow on her face and the energy in her body and suddenly you realize: This is it. You hear a woman on the news recount her story of going from feeling unhealthy and sluggish to running a half marathon. You’re sitting on the couch watching television when inspiration strikes. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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