Half Marathon Training Schedule for Beginners

Running a half marathon is a great way to reach multiple health goals. And it’s becoming more and more popular of a choice among marathon runners, trainers, and aspirants. Half marathons are good goals for beginning runners to work towards, and they are great training for shorter, faster races for more experienced athletes.

If you are one of the many training for a half marathon, this article will discuss the correct approach to your training, look at some realistic goals to set for yourself, and present a half marathon training plan.

The Proper Approach
Consider these health tips as you prepare for your half marathon training.

1)  Fuel Up

1)Your car runs on gasoline, you run on carbohydrates. During your training, 65% of your daily calories needs to be complex carbohydrates. 10% should be protein (.5 to .7 grams per pound of body weight). Get 20%-25% of your calories from unsaturated fats.

2)  Stay Wet
You want to be taking in 6-8 ounces of fluids every 20 minutes for a run of an hour or more.

3)  Rest!
Rest on your rest days. This will help your body recover from the strains of training. It will also help prevent injury. Ice your muscles four times a day for approximately 15-20 minutes. Stretch. Listen to your body.

Set Reasonable Goals
Losing weight may be one of your goals, but try not to make it the main reason you are running. Like all things that require hard work, losing weight and gaining strength take time! If you your goals are not long term enough to motivate you through your entire 1/2 marathon training program, then you are likely to give up before the race day. Set reasonable goals for yourself, that inspire you to stay engaged. Run to be victorious. Run to be free. Run to test yourself, and prove yourself. And as you run, you’ll lose weight.

Half Marathon Training Program

This 10 week 1/2 marathon training schedule is recommended for beginners. If you make adjustments to this schedule, try not to increase your weekly mileage by more than 10%. Build up your running mileage throughout your training, then gradually decrease your mileage as you near the race so that your body can recover from training and be strong for Race Day.

Even this half marathon training schedule for beginners requires some building up to. Start off by finding some flat, easy terrain to run on for four weeks. Build your stamina up to the point where you can run for 30 minutes at a time. Distance is not the issue, endurance is. At the end of your four weeks, if you are comfortable running for 30 minutes, try engaging in this half marathon training program for beginners.

Week Mon Tue Wed Thur Fri Sat Sun Total
1 3 mi Rest 3 miles 3 mi Rest 4 mi Rest 13 mi
2 3 mi Rest 4 mi 3 mi Rest 5 mi Rest 15 mi
3 3 mi Rest 4 mi 3 mi Rest 6 mi Rest 16 mi
4 3 mi Rest 5 mi 3 mi Rest 8 mi Rest 19 mi
5 3 mi Rest 5 mi 3 mi Rest 10 mi Rest 21 mi
6 4 mi Rest 5 mi 4 mi Rest 11 mi Rest 24 mi
7 4 mi Rest 6 mi 4 mi Rest 12 mi Rest 26 mi
8 4 mi Rest 5 mi 4 mi Rest 9 mi Rest 22 mi
9 3 mi Rest 4 mi 3 mi Rest 8 mi Rest 18 mi
10 3 mi Rest 3 mi Walk 2 Rest 13.1 mi Rest 21.1 mi

Overcoming an arduous challenge is extremely rewarding, and completing a half marathon race is just that. If you’re just starting out, seek advice. Books like The Beginning Runner’s Handbook, or Beginner’s Half-Marathon Trainer: The 14-Week Program to Completing a Half-Marathon in Your Best Time are great places to start. One great way to stay motivated is to run with friends. Accountability and encouragement will go a long way. And you can share the victory together.

Related posts:

  1. Marathon Training Schedule for Beginners
  2. What to do if you’re a 5k Training Schedule Beginner


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