The Ultimate Preparation for Your First Half Marathon

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Yes, taking that decision to run your first half marathon was a good one. You should be proud of it. But now, you need to get started with a good workout routine to help you complete it successfully.

It’s always a good idea to get yourself checked with a full physical exam before you start functional training. Your physical practitioner needs to make sure you have no major problems. Once you are deemed fit, it’s time to get going.

Here are a few things to keep in mind:

  • You need to run roughly three miles, three to four times in a week, for at least 13 weeks. If this is too much for you, give yourself the time to build endurance with a shorter distance.
  • Those who are new to running should set aside at least 6 months to prepare. Start with short races to build mileage and endurance.
  • Be consistent in your sports training, and set aside time for recovery. Do not run if you’re injured!
  • Choose good hydration and carbohydrate-rich fueling sources. You can go for sports gels or even opt for whole foods such as dates and raisins.
  • Run on a wide variety of surfaces. The treadmill or a concrete road is good, but also try softer surfaces like grass or trails.
  • To give the race your best shot, try running consistently and patiently for the first three miles, relax during the middle, and then attack the last two miles with full force.

Training schedule:

WEEK MON TUE WED THU FRI SAT SUN
1 Stretch & strengthen 3 mile run 2 mile run or aerobic exercise 3 mile run + strength Rest 30 min aerobic exercise 4 mile run
2 Stretch & strengthen 3 mile run 2 mile run or aerobic exercise 3 mile run + strength Rest 30 min aerobic exercise 4 mile run
3 Stretch & strengthen 3.5 mile run 2 mile run or aerobic exercise 3.5 mile run + strength Rest 40 min aerobic exercise 5 mile run
4 Stretch & strengthen 3.5 mile run 2 mile run or aerobic exercise 3.5 mile run + strength Rest 40 min aerobic exercise 5 mile run
5 Stretch & strengthen 4 mile run 2 mile run or aerobic exercise 4 mile run + strength Rest 40 min aerobic exercise 6 mile run
6 Stretch & strengthen 4 mile run 2 mile run or aerobic exercise 4 mile run + strength Rest or easy run Rest 5-K Race
7 Stretch & strengthen 4.5 mile run 3 mile run or aerobic exercise 4.5 mile run + strength Rest 50 min aerobic exercise 7 mile run
8 Stretch & strengthen 4.5 mile run 3 mile run or aerobic exercise 4.5 mile run + strength Rest 50 min aerobic exercise 8 mile run
9 Stretch & strengthen 5 mile run 3 mile run or aerobic exercise 5 mile run + strength Rest or easy run Rest 10-K Race
10 Stretch & strengthen 5 mile run 3 mile run or aerobic exercise 5 mile run + strength Rest 60 min aerobic exercise 9 mile run
11 Stretch & strengthen 5 mile run 3 mile run or aerobic exercise 5 mile run + strength Rest 60 min aerobic exercise 10 mile run
12 Stretch & strengthen 4 mile run 3 mile run or aerobic exercise 2 mile run Rest Rest Half Marathon

Schedule taken from Hal Higdon

 

References:

http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program
http://www.mapmyrun.com/blog/so-you-want-to-run-your-first-half-marathon-5021/
http://womensrunning.competitor.com/2015/04/training-tips/13-1-tips-for-running-your-best-half-marathon_38465

 

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