Experienced runners who have already run a half-marathon may be able to get race-ready in a shorter period of time but may need more training weeks if they're hoping to beat a personal record PR. Most advanced runners should be able to start by running 25 to 30 miles per week and increase until they are running around 40 miles total.
Plan to run at least four to five days a week, with one or two days of cross-training, such as cycling or swimming. You can expect to increase both your distance and your pace uniformly. Even if you are an intermediate or advanced runner, don't forget the basics. Make sure your running shoes are in good condition and you have the necessary gear and clothing to be successful.
Your most intense weeks of training should be the three to five weeks before your race. Spend the two weeks leading up to the big day tapering down, allowing yourself time to unwind. The following are some half-marathon training plan options for experienced runners. If you already have the base mileage established, you can skip the first week of these programs and treat week two as your week one. Training for a half-marathon can be equally as exciting as it is exhausting. If you have any specific health concerns or considerations, it may be best to consult your physician before beginning.
Remember to listen to your body and rest as needed. Life happens, and there may be many things that throw your training off course—but there is always another race. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you.
Sign up and become a better runner today! The impact of different cross-training modalities on performance and injury-related variables in high school cross country runners. J Strength Cond Res. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login. By Jay Johnson.
Jay Johnson Coach Jay Johnson works with runners of all ages and abilities. A former collegiate coach at the University of Colorado, he's coached U. He coaches athletes via RunnersConnect. Visit his blog, coachjayjohnson. And a woman ran by me and literally threw a salt packet at me, like she saw me and just chucked it. And she was not another runner in the race.
But she saw that I was struggling. She knew exactly what was going on. And I grabbed the salt packet, I shoved it down and literally a minute later, my legs can move again and off I went. Sometimes that's what happens, right. Sometimes you're underprepared.
Sometimes things happen. So the key here is experience. The key here is to know your body to know what you need when you need it, and to take care of yourself.
So for step three, you create that achievable weekly goal by doing your research Getting the experience and taking care of yourself. Now speaking of training plans, step four is to take the advice of someone that I took the advice from years ago, who I think may be the best place to start. So step four is to read a book called half marathon.
You can do it by Jeff Galloway. Jeff Galloway has been around for many years, he's trained a lot of runners, his books are very popular, you'll see quite a few of them on Amazon. But the book half marathon you can do it is based on his very traditional and very effective run walk method, which means you're going to be running with lots of intentional walk breaks.
There's a variety of ways you can approach that. So let his book take care of the details there. But the point of it being that you're not actually setting out to run the entire distance, your actual plan is to finish the distance. So you'll be taking quite a few walk breaks if you do it well. And especially as a beginner walk breaks are awesome. I take them all the time in almost every single run that I go on because you need the brake.
You Your body can readjust, you get a chance to refuel, and then begin again feeling more refreshed. So definitely pick up his book, I'll have a link to that in the show notes page this week, which is Jeff sanders. Step number five is that variety is going to be essential in this process. So if your goal is to run this half marathon and do it well and not get injured, you're going to have to have some sort of a process in place to make sure you're not just running. So one of the keys to making sure that you stay healthy as a runner is to cross train and strength train, which for most people generally means going to the gym about twice a week to make sure you're lifting weights, to strengthen those key areas of your body that really do kind of drive the run, so to speak.
So in the sense of a runner, the average things you're gonna want to do is make sure you have a really strong core, strong back, strong legs.
Those are the things are going to drive you forward in most cases. So if you can, essentially focus on those areas when you work out. There's a lot of workout plans online for those That will give you a stronger fall form as you run is one of the keys to long distance running like a half marathon marathon, an ultra marathon is going to be conserving energy. And one of the best ways to conserve energy over the long haul is having a body that is designed to run for a longer distance, which means a body that is flexible, and and, and lean and strong in the right areas.
And if you ignore one of those key areas, if you're not lean, if you're not strong, if you're not conserving energy, well, it just makes the process much harder. And so the goal long term is to ensure you have those core things built in so that the run is easier so you can finish the race faster and feel better while doing it. And so if you don't approach the run holistically, initially you'll probably be fine. But down the road, that's when injuries will kick in.
That's when you'll realize you're going to hit a wall so to speak in the sense of you're not really growing or gaining what you want. So off hamster runners is that if you Just focus on running long term, you're going to get to a point where you're not really improving your times are about the same, they always have been.
And if you want to get better with time, there's going to have to be some sort of a plan in place to make you the best possible you as a runner. I guess I can pause here and note that I'm not actually a personal trainer or health coach. So this advice is just my opinion. But as you dig into this process, you will see this kind of advice mentioned frequently, that the strength training aspect is going to be a very core core component of the training program.
Obviously, the running is most important, but you cannot negate the other components as well. Step number six is more of the the mental game. So this is going to be for most people the hardest part by far, because as I mentioned before, if you don't train very well, but you still don't try and pull off the run. There's a reason why that's possible.
And that's because you believe it's possible, right? You can actually take someone who's not in great shape, who hasn't trained well, and they can actually go go from zero to mile And you might be asking, Well, how is that possible if you're not in good shape? And the answer is because of your brain, your attitude, your mentality, the human body has an amazing potential. And that potential is really based on what you believe is possible for yourself.
So if you think of yourself as a runner, if you think of yourself as a long distance runner, if you believe it is possible for you to go further, you will and you can, and it's an incredible thing to be able to do. The hardest part that I face and others if you're similar to me, you're a type A personality are a very ambitious high achiever.
Your hardest part is going to be slowing yourself down. It's gonna be figuring out how to not push so hard initially, because in a long distance race, you have to conserve your energy. If you give it all up in the very beginning, you're not gonna have anything left at the end. And so the biggest challenge for most people is actually starting off at a very slow pace in the race and only getting faster near the end because you have the Energy reserved for that.
So as you kind of work through your training program and improve your abilities to run, the mental game will over time become the most important. Sure, initially, there's going to be some physical challenges, stiff muscles, and you're tired and fatigued and have to learn the mechanics of running. All those things that will get themselves worked out in the first few months. But then the mental game kicks in. And it is by far the hardest because that's where, let's say your mile 10 mile 12 you know the finish line is coming up.
That's when the the those voices the devil on your shoulder is the loudest. That's when it's the hardest to be able to kind of keep going one step after another. Because this way, a full marathon is about 40, individual steps. So a half marathons about 20, individual steps you're going to take that's for the average stride length.
And knowing those numbers kind of highlights the reality that what a long distance run really is is making the decision to put one foot in front of the other, literally 10s of thousands of times over the course of a few hours.
That's what it is, it's really nothing more than the mental decision to put one foot in front of the other over and over and over, even when it hurts, and even when you are hot, even when you're tired, even when you don't believe it's possible to keep going. That's what it means to be a runner, when you're going this far, is being able to endure through the pain and the difficulties and the doubts, and the lack of whatever it is you're lacking in those moments, right? The mental games you play with yourself.
So if there's anything you lean on overtime, the mental game should be it because the stronger that is, the more things you can overcome. And it's an incredible ability at that point because then once you've kind of got past that threshold, and your your mindset is so much stronger, you literally can do almost anything. It is an incredible, incredible thing as you break through those different milestones because then all of a sudden, you believe you can run further. Then all of a sudden you Finish your first half marathon and a full marathon sounds like a good idea.
You finished your first full marathon and an ultra marathon sounds like a good idea. And it only sounds that way because you've broken through that barrier in your mind to get to that next level up. So as you as you progress in the next few weeks and months, make sure the mindset training is a huge part of what you do. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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