A Training Plan for Your First Half-Marathon

Not everybody has the sheer force or will to become an ironman or a triathlete but it seems that half marathons are a sweet spot between challenging yourself and overdoing it. It’s easy to see why – a half marathon seems more achievable than a full marathon, but it’s by no means a goal for the faint of heart. While half marathons were once thought of as a stepping-stone to a full marathon, they’re now seen as a worthy goal unto themselves. That's because training to be fit enough to complete a half-marathon will build endurance and a leaner, stronger, more capable body.

Running a half marathon (about 13.1 miles or 21.1 kilometers) can be a rewarding challenge that requires preparation and dedication. Here are some of the challenges to consider:

• Physical fatigue: Running 13.1 miles can be exhausting, both physically and mentally. Especially if you are not adequately trained or haven’t fueled properly. If you’ve never run this distance before, you may experience some self-doubt during the later miles. Stay focused and motivated, remind yourself that you don’t have to listen to any negative self-talk.
• Hydration and nutrition: Proper hydration and nutrition are essential for a successful half marathon. If you’re someone that currently doesn’t pay much attention to these aspects of your life, it can be challenging to fuel properly before a race. Start making healthy changes to your diet and hydration routine early into your training program.
• Weather conditions: The weather can be unpredictable, and running in unpleasant conditions, whether it be cold or hot, will make a half marathon more challenging. Be mindful of the weather conditions when you’re training and on race day.
• Injury risk: Running long distances can increase the risk of injury, especially if you haven’t properly trained or if you have underlying muscle imbalances or weaknesses. This is why many runners like to switch up their workouts and supplement their running program with resistance training.
• Time commitment: Training for a half marathon requires a significant time commitment, and balancing training with work, family, and other responsibilities can be challenging.

Despite these challenges, running a half marathon can also be a rewarding and empowering experience.

Here are some simple tips to help you prepare for a half marathon:

• Build up your mileage gradually: If you're new to running, it's important to start slowly and gradually increase your mileage each week. Take this into consideration when you’re picking a race to do your half marathon so that you have ample time to prepare. The goal is to build up your endurance over time, not to push yourself too hard and risk injury. Aim to increase your weekly mileage by no more than 10 percent per week.
• Incorporate strength training: Strength training can help you build muscle, improve your running form, and prevent injuries. When you are strength training, be mindful that your goal isn’t to be a bodybuilder or powerlifter. The exercises, rep ranges, and weights you pick should all be focused on your goal of improving your goals as a runner.
• Follow your plan: A structured training plan can help you stay on track and make progress towards your goal. It can be tempting to just go by feel or switch up your plan mid program but having a structured program will help keep you honest and enable you to measure progress over time.
• Invest in good running shoes: Proper footwear is essential for running, and investing in a good pair of running shoes can help prevent injuries and make your training more comfortable. Visit a running specialty store to get fitted for the right shoes for your feet and running style.
• Fuel your body properly: Proper nutrition is important for fueling your body during training and on race day. Focus on eating a balanced diet that includes complex carbohydrates, lean protein, and healthy fats. Experiment with different pre-race meals and fueling strategies during long runs to find what works best for you. And don’t forget to hydrate.

By following these simple tips, you can prepare your body and mind for a successful half marathon. Remember, consistency, patience, and perseverance are key to achieving your goal.

This half marathon plan will help you train for your event. If you can run for 40-50 minutes non-stop right now, then you’re more than fit enough to start this program. Good luck!

YOUR HALF-MARATHON PLAN

WEEK 1

Monday: Rest
Tuesday: Run for 40 minutes at a slow easy pace
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 4 minutes then jog for 4 minutes to recover. Repeat 4 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 60 minutes at an easy pace

WEEK 2

Monday: Rest
Tuesday: Run for 30 minutes at an easy pace
Wednesday: Rest
Thursday: Run for 40 minutes at an easy pace
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 25 minutes at a slow pace then increase the pace and run for another 25 minutes.

WEEK 3

Monday: Rest
Tuesday: Run for 40 minutes at an easy pace
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 6 minutes then jog for 3 minutes to recover. Repeat 4 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 90 minutes at a slow relaxed pace with the 30 minutes in the middle at a faster pace than the first or last 30 minutes.

WEEK 4

Monday: Rest
Tuesday: Run for 30 minutes at an easy pace.
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 3 minutes then jog for 3 minutes to recover. Repeat 10 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 75 minutes at a slow relaxed pace

WEEK 5

Monday: Rest
Tuesday: Run for 40 minutes at an easy pace
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 3 minutes then jog for 3 minutes to recover. Repeat 6 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 60 minutes at a relaxed pace

WEEK 6

Monday: Rest
Tuesday: Run for 30 minutes with the last 10 minutes at your HR race
Wednesday: Rest
Thursday: Run for 25 minutes at an easy relaxed pace
Friday: Rest
Saturday: Run for 15 minutes at an easy pace followed by a full body stretch
Sunday: Race day

 

Let us know how you progress through the program by reaching out through @Cellucor on Facebook, Instagram, and Twitter!