You’re taking the leap and entering yourself in a half marathon – it’s an exciting time! You’ve probably been working up the confidence to do this for a while, and you want to get it right. The good news is that there are many simple ways to look after yourself while you’re training for a half marathon, and we can help you to make the most of the experience.
Whether you’re a beginner or are returning to running after a break, setting out a training plan that builds your confidence and sets you up for success can make all the difference to how you feel on race day. Let’s explore what you can expect in the 12 weeks before your half marathon, and find out what you can do to optimise your preparation.
The Importance of Variety
When you’re preparing for an endurance challenge or a longer run, such as a half marathon, you’ll need to prepare your body to cope with this in a different way than your short, daily runs. While you may have a strong sprint or a good pace for a 5K jog, you will need a more flexible training regimen to complete your half marathon.
A half marathon requires you to vary your pace and effort, and it is important to practice training at a lower intensity as well as going all out for a personal best. When you are running a half marathon, you’ll be aiming to run at around 70-80% of your full capacity to sustain yourself throughout the race and avoid burning out before the finish line.
Half Marathon Training Plan
It’s essential to build up to a 13.1 mile race in increments, and a combination training plan that sees you build up your running alongside other forms of training is a good way to prepare. Interval training is a helpful part of your plan that can improve your endurance and boost your performance more effectively than running at a steady pace alone. To use interval training effectively, you should switch between short, high-intensity exercises and recovery periods, and this can have a positive impact on your endurance and help you to work out more efficiently.
Here’s a suggestion for your 12-week preparation schedule, and this can be adapted to your level of experience and your race day goals.
Weeks 1-2
Each week:
1 x Short run, 20-30 mins
1 x Long run, 4-5 miles
1 x Interval training
1 x Cross-training
In the first week, you’ll be motivated, but don’t get carried away too soon! Take a run of around 4-5 miles, running at a slow pace and taking note of your gait and your stamina so that you know where to focus your efforts going forward. Cross-training is excellent for your general fitness, and could include weights, swimming, cycling, yoga or Pilates, which all serve to strengthen and condition your body. In your second week, you can increase the length of your short run slightly, but remember to focus on enjoying your exercise regime.
Weeks 3-4
Each week:
1 x Short run 30-40 mins
1 x Long run, 5-6 miles
1 x Interval training
1 x Cross-training
As you settle into your training plan, you can increase your short run if you feel ready for this, and explore a different method of cross-training for variety if you want to. Your long run should feel like an incremental increase in intensity, and you can experiment to find your preferred race pace here.
Weeks 5-6
Each week:
1 x Short run, 30-40 mins
1 x Long run, 6-7 miles
1 x Interval training
1 x Cross-training
You might be feeling tired of your routine by now, and changing the way you cross-train can help to keep yourself motivated. If you’ve been hitting the gym, try swapping in some swimming at this stage and challenging yourself to swim four lengths quickly before having a recovery break. You can apply this type of interval training to any form of exercise you choose, so don’t feel that you need to restrict yourself to the sprint/walk format during your run training.
Weeks 7-8
Each week:
1 x Short run, 30-40 mins
1 x Long run, 8-9 miles
1 x Interval training
1 x Cross training
Your long run will be feeling more of a challenge now, and you can try out your race pace again to see how your stamina has developed in the last few weeks. Try increasing the length of time you spend on your interval training and your cross-training at this stage, and see how this affects your overall fitness levels.
Weeks 9-10
Each week:
1 x Short run, 30-50 mins
1 x Long run, 10-12 miles
1 x Interval training
1 x Cross-training
Your interval training should be your focus at this stage, working up to 50 minutes, alternating the level of intensity you put into your running. This is essential prep for your race day, and you’ll be glad if you can stick to your plan here. You can take the long run slowly, getting used to the longer distance, and keep your cross-training varied to maintain the fun factor.
Weeks 11 and 12
Each week:
1 x Run, 30-40 mins
1 x Long run, 6-7 miles
1 x Interval training
1 x Cross training
As race day approaches, don’t push yourself too hard, but instead focus on building your confidence with a steady long run and some of your favourite methods of cross training and interval training. Don’t forget to eat well and rest the day before your race – it’s time to see your efforts pay off!
Set Yourself Up For Success
When you are training at a low intensity, you should be able to continue a conversation throughout your workout. As you increase the intensity, you’ll feel more out of breath, and you can monitor this to feel the progress you are making.
It can help to take some time to identify your goals for your half marathon, and then you can work towards these more specifically. If you use a smartwatch to record your runs and track progress, this can help to optimise your training regime.
Before your half marathon, you’ll need to prepare yourself by ensuring that your running shoes are in great shape. If you need a new pair, ensure that you break them in during the 12-week preparation period so that they are comfortable and supportive on race day. You should aim to eat well before your race, and then relax in the knowledge that you have prepared well and focus on enjoying the race!
Running Shoes and Equipment at The Edge, Ireland
Here at The Edge, we have a variety of running shoes to suit every runner, including top brand names and popular new designs. We also stock a variety of running clothing for men and women, including running socks, high-visibility running jackets and vests.
Our catalogue is designed so that you can find everything you need for your outdoor adventures in one place, and we have all the essentials for cycling, swimming, triathlon and surfing. Come in and chat with our friendly team in store, or discover our full range on our website.
