The Ultimate Preparation for Your First Half Marathon

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:

WEEKMONTUEWEDTHUFRISATSUN
1Stretch & strengthen3 mile run2 mile run or aerobic exercise3 mile run + strengthRest30 min aerobic exercise4 mile run
2Stretch & strengthen3 mile run2 mile run or aerobic exercise3 mile run + strengthRest30 min aerobic exercise4 mile run
3Stretch & strengthen3.5 mile run2 mile run or aerobic exercise3.5 mile run + strengthRest40 min aerobic exercise5 mile run
4Stretch & strengthen3.5 mile run2 mile run or aerobic exercise3.5 mile run + strengthRest40 min aerobic exercise5 mile run
5Stretch & strengthen4 mile run2 mile run or aerobic exercise4 mile run + strengthRest40 min aerobic exercise6 mile run
6Stretch & strengthen4 mile run2 mile run or aerobic exercise4 mile run + strengthRest or easy runRest5-K Race
7Stretch & strengthen4.5 mile run3 mile run or aerobic exercise4.5 mile run + strengthRest50 min aerobic exercise7 mile run
8Stretch & strengthen4.5 mile run3 mile run or aerobic exercise4.5 mile run + strengthRest50 min aerobic exercise8 mile run
9Stretch & strengthen5 mile run3 mile run or aerobic exercise5 mile run + strengthRest or easy runRest10-K Race
10Stretch & strengthen5 mile run3 mile run or aerobic exercise5 mile run + strengthRest60 min aerobic exercise9 mile run
11Stretch & strengthen5 mile run3 mile run or aerobic exercise5 mile run + strengthRest60 min aerobic exercise10 mile run
12Stretch & strengthen4 mile run3 mile run or aerobic exercise2 mile runRestRestHalf Marathon

Schedule taken from Hal Higdon

 

References:

 

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