Run a Half Marathon

At 13.1 miles (about 21 km), a half marathon can be a highly rewarding challenge for athletes of any level. Half marathons are a popular choice for experienced runners preparing for their first marathon, but are an attainable goal for novice runners as well. Whether your goal is to adopt a more active lifestyle, to finish under a certain time or to participate in a charitable cause, proper training is essential to cross the finish line.

Steps

Sample Training Plan

Doc:Half Marathon Training Plan

The Basic Introduction

1. Assess your level of fitness. Decide if you are ready to run a half marathon.
   • Before you run a half marathon, you should be able to complete a 3-mile (5 km) jog or run at least 3 times per week.
   • At the very least, you should be able to run at a steady pace for 30 minutes.
2. Next, choose your half marathon event.
3. Many charitable organizations hold marathons, half marathon and 5K races to raise money for their causes. If you are interested in a specific cause, such as environmentalism, Be an Animal Rights Activist or cancer research, look for an event that contributes to it.
4. Register for your half marathon event.
   • Register early, as many half marathons fill up many months before the event.
   • Registration information may also include special requirements, such as minimum finish times, which you should account for in your training goals.

Training for the Half Marathon

1. Begin your training at least 12 weeks prior to the date of your half marathon event.
2. Find running trails or circuits where you can accurately judge the distance, such as a local track or a neighborhood sidewalk (which you can measure the distance of in your car).
3. Create a training calendar and post it in a prominent place to help you stay motivated every day of your training.
4. Spend your first 2 weeks running 3 miles (4.8 km) twice, with a 4-mile (6.4 km) run at the end of the week.
5. Increase your short run by half a mile (0.8 km) every 2 weeks, while increasing your long run at the end of the week by 1 mile (1.6 km).
6. Increase your long run by 1 mile (1.6 km) every week when you reach the last 3 to 4 weeks of your training, so that you complete a 10-mile (16 km) run the week before your half marathon event.
7. Leave at least one day between each run. Spend these days doing short jogs that are less than 3 miles (4.8 km) each, or cross training with other sports or fitness activities, such as swimming or biking.
8. Devote 1 day each week to stretching and strength training with light to moderate weights. You may like to enroll in a yoga or Pilates class to make sure that you prioritize these days in your training.
9. Rest for 1 day each week. Avoid any activity more strenuous than casual walking on your rest days.

Plan Ahead for the Big Day

1. Lower your level of training the week before you run a half marathon. Reduce the distance of your runs to 2 to 4 miles (3.2 to 6.4 km) each, and spend less time cross training.
2. Rest for the two days prior to the half marathon event. Get lots of sleep! Definitely at least eight hours per night.
3. Eat a light, nutritious meal prior to your race, and stick with the foods you typically eat during your training. Bring drinks and a snack for after the race as well.
4. Pack your running gear, such as a timer and glycogen, and a change of clothes the night before the race. Lay out your running clothes ahead of time for less stress on the day of the event.
5. Stretch slowly and thoroughly after you cross the finish line to aid in your recovery.

Tips

• Try a combination of running and walking for training if your endurance level is low.
• Lack of sleep is correlated with poor running performance and increases the chances of your getting injured. Sleep for at least eight hours a night every day, starting the week preceding your half marathon event.
• For the best results, maintain proper Create a Nutrition Plan throughout your training. Runners typically aim for complex carbohydrates to compose 65% of their caloric intake, with proteins constituting another 10%.
• Ensure that you are staying hydrated during your training. Consume water or sports drinks after your run to recover any lost fluid weight.
• Do not try anything new on race day, i.e. stick to your usual running shoes instead of a brand new pair!

Warnings

• Injuries may result from too high a level of activity. Make sure you take regular rest days between runs and attend to any sore areas or with ice or physical therapy.

Related Articles

• Start Your Own Exercise Regimen and Stick to It
• Run Faster
• Run Longer
• Motivate Yourself to Work Out
• Build a Solid Workout Routine
• Run a Mile and a Half

Sources and Citations

• http://www.marathonrookie.com/half-marathon-training.html
• http://www.wisegeek.com/how-do-i-set-up-a-half-marathon-training-schedule.htm

See also

• Prepare For a Long Distance Run
• Run Longer
• Prepare for Running Long Distance
• Run a Marathon
• Run a 4X100 Relay
• Improve Results in Long Distance Events
• Train for a Half Marathon
• Organize a Marathon

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