A half marathon training schedule includes four primary elements: your base mileage, long run, speed work, and recovery.You’ll build up your base mileage by running 3-5 times a week, and every 7-10 days or so, add a long run to your half marathon training so that your body can gradually adjust to going the extra distance. It doesn't mean jumping straight into doing repeat 1-mile and 2-mile repeats on the track the first week into your half marathon training block. Ahh, thank you! Add a mile each week to the long run to extend the distance. Thank you for sharing so concisely what took you 6 years of hard work to learn! Half marathon warm-up: do some light jogging for 10-15 minutes, then do two to four 200m strides, accelerating slowly until you reach your planned half-marathon pace. Make this day consist of informal exercise, such as a walk with friends or family, or no exercise at all. Your focus should be to gradually extend the amount of time you are spending at or below your goal half-marathon pace. If you're a beginner, you should have used the month or two prior to build up your base level of fitness and endurance. Setting goals six months in advance may seem like a long-term approach, but it’s a key way to prevent injuries. I would still recommend taking at least one day OFF of all exercise so your body can recover! I can't tell you how perfect this is for me. :) My goal isn't necessarily to run a full half but just run something. Appreciate your asking! What days do you recommend strength straining and what type and how long? Thanks you. Master going 3 miles or farther three to four times per week. 4 walks and 4 runs? The key is to set long-term goals and not try to cram in too much training at once. Lighten up on your training the week prior to the half marathon. There aren't any intervals. There are plenty of training plans to choose from depending in your ultimate goals, but most will follow the same protocol of building base miles and stretching your endurance with long runs at the weekend. Thanks for the great resource! Doing all 12 weeks of the Walk to Run plan sounds like a great idea for you! After your first 3-4 months of this kind of base fitness training, you can shift into an adaptive phase where you start to prepare for the half marathon. Feel free to leave a comment! Of course!! This has a far more gradual rise in mileage and does not include speed work – it’s really just geared for consistency and just getting you to the finish line. Looks like a great plan! You could also perform light strength training. I'm super excited for this!! Training for a marathon in 6 months is nice because it gives you a slow, progressive increase in volume to reach your goals. See 18-week training plan here » For runners who are looking for an even more gradual buildup to the half marathon than the 16-week plan offers, this five-month training plan starts slowly and builds toward the 13.1-mile race day, with both four- and five-day-a-week runs later in the plan. Since it sounds like there are a few of us who are starting to train for monger distance races, could you do a post or series of them on fueling for training? He has helped hundreds of thousands of people run half marathons and his program recommends 17 weeks of training. The following programme is part of a six-month training regime for a half marathon. Run the race with the goal of completion, not to beat a specific time. After doing a warm-up, you'll run 1 minute at your goal pace, then recover for 1 minute at marathon pace. Thank you for this! I started your training plan and today i ran for a minute. Every three or four weeks, make your long run last just six miles to give your body a break from distance. Of total workout time? This will last 4-6 weeks. If you are not currently running, start with a brisk walk and add in short bursts of jogging that last 30 to 90 seconds. Repeating weeks or workouts is a great way to build up even slower. It's a common scenario: You registered for a half-marathon or a walking event months ago thinking you had plenty of time to train. When you set your sights on running a half-marathon race, be sure you have enough time to train for it. Thursday: off; complete rest. Tips for Running and Training for Your First Half-Marathon, Six-Month Half-Marathon Training Plan for Beginners, My watch, Wednesday Weigh-in, and alcohol, Easter weekend (and an eight-legged nightmare), www.runsforcookies.com/p/privacy-policy.html. Picking the right marathon training plan to guide you through the process of training for your upcoming marathon is a crucial step in ensuring your success. Use a track, treadmill or pre-measured course for these drills. After 6 months of training, the last few weeks before the half marathon can be grueling. Thank you for this training plan. I love that the plan starts off so slowly. I am not sure I can even run for 30 seconds. I am really excited and hopeful, thank you again! I am nervous. The 6 Month Marathon Training Plan is based around 3 Short Training Runs and 1 Long Slow Run per week. Increase the length of the running intervals gradually over the course of several weeks until you are able to go the three miles multiple times during the week. Many runners with a weight-loss goal sign up for a race hoping to kill two birds with one stone: Train for a half marathon and shed a few pounds along the way! Start your official training 16 weeks prior to the race. But if you are already doing it, then you should be able to do it as you have been already. See the full programme here. Set long-term goals. :). Cross-train at least one, and maybe two, days per week with a low-impact cardio activity such as cycling or swimming. To feel prepared and strong on race day, it’s ideal to choose a marathon that you’ll have at least four months to train for. Hi Katie, Okay....I am going to try this starting on Monday. © 2019 www.azcentral.com. Running a half marathon is a lofty goal. Thank you so much! Tailor it to your own needs. The key to successful half marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time… Start a tempo run at an easy pace for 1/2 to a full mile and then pick up your pace to your 10K speed or, if you haven't run a 10K, to a speed that feels uncomfortable, but sustainable. Friday: Run easy for 35 to 40 at a conversational pace. Your longest walk/run the first week is four miles, and you work up to race-ready over three months. Thanks a ton! Thank you, Thank you, Thank you. Do intervals ranging from 400 m to 1,600 m -- one to four loops on a track -- with 400-m rest intervals done at a walk or light jog. You can find it here: http://www.runsforcookies.com/2016/07/all-about-fueling-during-runs.htmlHopefully that helps! Nutrition, hydration, soft tissue work and sleep are all important factors in recovery between marathons, as is training properly between your two back-to-back marathons. (Basically, this means that if you click a link to Amazon through my site and buy something, I may earn a commission). This leaves 2 rest days every week. Hi, thank you for this plan. You can turn off the use of cookies at any time by changing your specific browser settings. I'm not sure I understand your question... but you don't do repeats. For some runners, the prospect of preparing to run a half marathon in three months is a bit daunting, so we’ve prepared this five-month training plan to offer a more gradual buildup to race day — both physical and mental — than our 12-week beginner and 16-week intermediate training plans offer. A good half marathon training plan should also incorporate some cross training and importantly rest days and dialed back weeks to allow your body to absorb and adapt to the training load. As long as you are currently healthy, you can go from couch to marathon finisher in less than six months. Just a quick question, what is "T" on sundays during weeks 21-22, 24-5? I've been working on this plan for what feels like forever, and I finally finished it up today. I was going to try to build up to a training plan starting in may, so this is perfect for me! Is 6 months enough time to train for a half marathon? If you're just starting out in running you want to take the first month very easy and I suggest you start with walking. I had to turn on comment moderation due to a ton of spam comments, but I will approve your comment ASAP. I plan to use this for the Rock n Roll 1/2 in Las Vegas. If you can run a 5k under 10 minutes/mile, I know you can train to run your first half marathon faster than 3 – 4 months. Ideally, you want to start training for a half marathon at least two to three months in advance. But then life got in the way and now you realize you haven't done any real training and the half is only a month away. :). This blog does not share personal information with third parties nor does it store any information about your visit to this blog other than to analyze and optimize your content and reading experience through the use of cookies. Most training plans consist of 12 to 20 weeks of training, so six solid months will give you ample time to build a base and hone your performance. 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