In case you’re searching for a free half marathon coaching plan, you’ve come to the suitable place. I’ve acquired 4 completely different plans right here to assist take you from strolling a half marathon to chasing that sub two objective. We’ll break each down in an effort to choose the choice that will help you greatest hit your objective for 13.1 miles.
Every year the half marathon continues to draw extra runners and I feel the explanations are apparent; it’s simply far sufficient to really feel like your racecation is justified, however not up to now {that a} half marathon coaching plan feels prefer it consumes your life.
Irrespective of your purpose for tackling 13.1, which is a half marathon, not “only a half” or a mini marathon or a type of shorter marathons, as you may hear out of your non-running mates, it’s price taking to coronary heart a couple of classes that can make the expertise higher.
If you are able to do a 10K, you’ll be able to positively do a half marathon.
In actual fact, even in case you have zero expertise with operating, I’ve a coaching plan for you! On this article, you’ll discover every part it is advisable prepare for a half marathon.
These are my greatest half marathon suggestions from over 22 years of operating and 2300 articles!
✅You’re going to wish to Pin or Bookmark this web page so you’ll be able to consult with it all through coaching.
All the pieces You Have to Practice for a Half-Marathon
RunToTheFinish now incorporates 1000’s of articles on operating, so I’ve compiled among the most helpful half marathon coaching suggestions, tips, and classes for you right here!
The search bar on the prime proper of the positioning will assist if there are different matters like a selected operating damage (good day IT Band Syndrome) you’d like assist to resolve.
How Lengthy Is a Half Marathon?
So, first issues first – how lengthy is a half marathon anyway?
A half marathon is 13.1 miles or 21.1 kilometers.
How Lengthy Does It Take to Practice for a Half Marathon?
The precise size of time it’ll take so that you can prepare and be adequately ready for a half marathon largely is determined by two issues: your present operating talents and your half-marathon objectives.
Count on wherever from 12 to twenty weeks which is about 3 to five months, relying on these elements. For every of my plans under, I’ve talked about the precise variety of weeks and what stage you have to be, so you understand precisely which one is best for you.
12 to twenty weeks gives you enough time to construct up power, have the suitable type, and get to the required mileage base – all with out overexerting your self and injuring your self.
Why Ought to I Observe a Half Marathon Coaching Plan?
Following a coaching plan will let you account for each constructing block it takes to be ready for race day!
Coaching for a half marathon isn’t just concerning the operating, it’s additionally about supplementary expertise and different forms of coaching it is advisable be sure you’re not solely prepared for race day, but additionally injury-free all through the method!
These coaching schedules are written with all the coaching plan in thoughts, not simply what it is advisable do on race day. From tips on how to strengthen your physique to stop accidents, to tapering in direction of the top of the schedule – every part is included in these plans.
By following by way of with a half marathon coaching schedule, you’ll achieve extra confidence and be capable of preserve the butterflies in your abdomen away on race day!
How Do I Select A Half Marathon Coaching Plan?
Which plan you select will rely on a couple of fundamental elements that it is advisable correctly contemplate and bear in mind. Let’s have a look at every of them in additional element:
Present Working Talents
One of many fundamental elements in deciding which coaching plan is greatest for you is your present operating talents and health ranges. In case you’re simply beginning out with exercising generally, look into the Sofa to Half Marathon program.
However should you’re a brand new runner with another race expertise beneath your belt, you’ll be able to contemplate a half marathon coaching plan for learners as an alternative. Fortunate for you, I’ve made use to incorporate who every of those coaching plans is for in an effort to simply discover the one that matches your present talents.
Half Marathon Race Targets
The objectives for the race are additionally essential. In case your objective is simply to complete, you then could possibly get by with a barely much less rigorous coaching plan, say my newbie’s half marathon coaching plan.
Nonetheless, in case you have time-related objectives, like operating a sure tempo or ending in beneath a sure time, then chances are you’ll must comply with a extra detailed and intense coaching plan. I’ve included particulars for every of my plans to give you all the data it is advisable choose the suitable one!
Coaching Time Accessible
One other essential issue is the period of time you may have obtainable for coaching. In case you solely have restricted hours per week to dedicate to operating, you then’ll wish to go for a much less intensive plan that requires fewer hours of operating.
Nonetheless, in case you have a couple of further hours per week, you’ll be able to go for a extra intensive plan that can enable you to attain your objectives sooner.
In the end, the most effective half marathon coaching plan is the one which works for you and suits into your life-style. With any of my half marathon coaching plans, you’ll be capable of make modifications as wanted and I’ve included suggestions and tips for every of them.
Plus, as I discussed above, every of my half marathon coaching plans under has notes alongside it that will help you choose the one that’s greatest for you!
Bear in mind to be trustworthy with your self about how match you might be presently, and the way a lot expertise you may have with operating.
Consider a sensible objective if that is your first half-marathon, to keep away from damage. And make sure to follow all of the various kinds of coaching inside the plan when you’ve chosen one.
Who Has Designed These Half Marathon Coaching Plans?
Good day runners! I’m Amanda Brooks, a licensed operating coach, operating writer and private coach since 2012. In that point, I’ve coached 1000’s of runners by way of 1:1 teaching and our run membership.
I’ve constructed a workforce of 12 operating coaches and, even after knee surgical procedure, have used my very own strategies to get again to a Sub Two-hour half marathon shortly and pain-free.
By utilizing my very own coaching strategies persistently, I went on to a half marathon PR of 1:44 and efficiently transitioned again to operating after knee surgical procedure (attributable to a trampoline, not operating!)
My half marathon coaching applications come from private expertise, in addition to working with 1000’s of runners 1-1 and thru our On-line Run Membership.
I’m certain you’ll discover the one which’s the right match for you!
Greatest Half Marathon Coaching Packages (For All Kinds of Runners)
Every of those coaching plans is designed with a special kind of runner in thoughts. Undergo the fast notes for every of them and choose the one that matches you the most effective!
#1 Sofa to Half Marathon Plan
Ability Stage: Excellent for Absolute Rookies
My Sofa to Half Marathon Plan is ideal should you’re a brand new runner seeking to cross the end line efficiently (and injury-free!).
I’ve personally designed this in order that it may be utilized by the model new runner, the particular person calling themselves off form and scaled up for somebody who has some health however isn’t actually operating.
So, whether or not you’re actually ranging from the sofa, otherwise you’re presently partaking in different health actions that is the sofa to half marathon plan for you.
Many individuals really feel that the ‘sofa’ to half marathon plan is just not literal, nevertheless it really is on this case.
All of us come from completely different health backgrounds and have completely different endurance ranges, however this plan will get you throughout the end line in probably the most enjoyable and most secure means doable.
Who’s the Sofa to Half Marathon Plan for?
This plan is for anybody who’s actually desirous to go from the sofa (or little or no cardio conditioning) to ending a half marathon!
It’s an ideal plan on your first half marathon, or should you don’t have very excessive objectives set on your first one and simply wish to construct your self up correctly and safely.
How Lengthy is the Sofa to Half Marathon plan? And what’s included?
This plan is designed to run 20 weeks and is split into 4 distinct phases, and is deliberate out to make it enjoyable, but difficult, and can information you to attain mini-goals alongside the way in which (learn: 5K and 10K!).
👉Entry the sofa to half marathon plan right here >>
#2 Newbie’s First Half Marathon Plan
Ability Ranges: Rookies with Little Expertise
My Newbie’s First Half Marathon Plan is ideal in case you have a little bit of expertise in operating (possibly you’ve completed some 5Ks and 10Ks) and now need a complete new problem!
It’s designed that will help you construct the mileage in your legs in a secure means and cross the end line feeling robust. This plan doesn’t concentrate on crushing your time, however on having fun with the entire technique of operating!
When you have a strong base, it’s comparatively simple to transition from the 10k to the half marathon with an extra 8-12 weeks of coaching.
The distinction between this plan and that for a 10K could be that with a half marathon plan the intervals turn into longer or you may additionally be taking part in with tempo runs, development runs, and objective tempo miles.
This plan is really the right transition from a 10K to a half-marathon.
Who’s Newbie’s First Half Marathon plan for?
This plan is for anybody who has a little bit of expertise in operating – so should you’ve completed some 5Ks and 10Ks, that is the most effective plan for you!
How lengthy is that this Newbie’s First Half Marathon plan? And what’s included?
This plan is designed to run for 12 weeks and trains you in every part you’d have to be prepared on your half marathon. Count on hill operating, cross-training, power coaching, fartleks, yoga and core exercises, run days, and restoration days.
👉Entry the Newbie Half Marathon Plan right here >>
#3 Sub Two Hour Half Marathon Plan
Ability Stage: Skilled Runners (or these with an current excessive stage of health)
My Sub Two-Hour Half Marathon plan has been designed with the objective of serving to you cross the end line earlier than the two:00 mark.
It’s designed to present you every part you want in a single plan that can let you see a 01 on the clock as you burst by way of the end line!
I need you to succeed, however not at any price. That is about coaching smarter, remembering to benefit from the course of, and changing into a greater runner.
This coaching plan additionally consists of movies like the identical pep talks and particulars that my 1-1 teaching shoppers obtain after I’m creating their custom-made plans
You’ll end up extra simply incorporating instruments to enhance your hip, glute, and core power for higher operating and ache prevention.
Which means it doesn’t matter what occurs on race day, you’re going to enhance and be a greater runner.
Who is that this Sub Two Hour Half Marathon Plan for?
An skilled runner, who’s seeking to end their subsequent half marathon in beneath 2 hours.
How Lengthy is that this Sub Two Hour Marathon Plan? And what’s included?
This plan is designed to run 12 weeks, with detailed exercises for velocity and hills, advisable power coaching (with movies!), and extra race tricks to hit your objective!
👉See the Sub Two Hour Half Marathon Information >>
#4 Run To The End Coaching Plans
Ability Stage: Center of the Pack Runners (runners with a couple of years to a few years of operating that wish to enhance)
Run To The End is a e book I’ve authored myself and it’s geared in direction of anybody who considers themselves a ‘center of the pack runner’.
It consists of practical plans for busy folks, that gained’t depart you injured!
In case you’re not making an attempt to win Boston (and even qualify for the Boston marathon) however are simply seeking to discover the trail to higher achievement in operating, that is the e book for you!
Whereas it’s full of helpful strategic coaching recommendation all through, at its core, it’s about embracing your home in the midst of the pack with humor and studying to like the run you’ve acquired with out evaluating your self to different runners.
Whether or not you’re searching for methods to keep away from getting accidents, wish to make operating a extra pleasant expertise, or are in it for the psychological aspect of operating – this e book lays all of it down for you.
Excellent to make use of by itself as a coaching information, or as a supplementary studying with any of the coaching plans right here, it would make sure that your coaching journey – from the begin to crossing the end line – is among the greatest experiences of your life!
Who is that this e book (and coaching plans) for?
Anybody who’s busy or considers themselves as a ‘center of the pack runner’. It consists of every part you’d must get pleasure from your journey of coaching for a half marathon.
How lengthy are the plans? And what’s included?
This e book incorporates 4 plans that vary wherever from 12 to twenty weeks and is for every type of runners.
Count on helpful strategic coaching recommendation all through, mixed with every part you’d want to seek out higher achievement in operating.
It consists of a mixture of sensible recommendation like understanding discomfort vs ache, the psychological aspect of operating, actions to deal with commonest accidents, and even playful parts similar to “Favourite hilarious marathon indicators” and “Bizarre Ideas All of us Have on the Begin Line”.
👉Snag a Copy of Run To The End in paperback, Kindle or Audiobook >>
#5 Low Coronary heart Charge Coaching Plan
Ability Stage: Rookies to Intermediate Runners
My LHR Half Marathon Coaching Plan is ideal should you’re continually run down from coaching. That is my most popular methodology whereas teaching runners such as you and the one I used to hit my very own 1:44 half marathon, plus run my first 50K.
Whether or not you’re a newbie or an intermediate runner, there’s a plan included for you on this one!
Maffetone methodology (or Low Coronary heart Charge coaching methodology) will let you overcome the fixed fatigue you may be dealing with whereas coaching whereas realizing you may have extra to present.
It’s additionally nice for absolute learners, as it would enable you to construct a long-lasting basis.
Who’s Low Coronary heart Charge Half Marathon Coaching Plan plan for?
Anybody from an absolute newbie to an intermediate runner. If you end up injured or at all times overly fatigued by the midway level of coaching, it’s time to vary issues. You’ve gotta study what it means to really run simple.
I’ve additionally discovered this benefiicial for ladies in Peri and Menopause to assist management cortisol.
How lengthy is the Low Coronary heart Charge (LHR) coaching plan? And what’s included?
This plan is designed to run wherever from 12 to twenty weeks relying in your present operating talents.
Count on detailed coaching plans, with every part it is advisable learn about tips on how to incorporate velocity exercises in a MAF program, suggestions for implementing all of it, and even modules on frequent points, frustrations, and tips on how to proceed for them efficiently.
👉Checkout my Low Coronary heart Charge Coaching Plans >>
#6 Stroll a Half Marathon Plan
Ability Stage: Walker
Whether or not you’re new to health or simply desire to stroll, this plan goes that will help you construct up that point on toes to fortunately cross the end line. And let’s not fake that we are able to’t hit some fairly spectacular paces with strolling after we wish to!
The typical end time to stroll a half marathon ranges from 3 to 4 hours. So that you completely wish to comply with a plan to make sure that you may have the endurance to finish the day.
Like most of those plans, you’ll discover that 12-16 weeks is an efficient period of time and we’re completely going to incorporate hills and power coaching.
13 Ideas for a Good Half Marathon Coaching Schedule
Now that we’ve coated all of the half marathon coaching schedules, listed below are some extra tricks to be sure you prepare accurately.
1. Set Reasonable Targets
The very first thing it is best to consider is to set practical objectives whereas coaching for a half-marathon.
In case you’re solely new to operating, possibly your objective is to complete the race or to run the entire race with out prolonged stroll breaks.
In case you’re an skilled runner, your objective may be to run at a selected tempo and have an total time you wish to end beneath.
No matter what your objective is, be practical about them in order that they’re achievable and enable you to be constant. Don’t overexert your self as this may occasionally result in damage.
Choose the suitable plan and follow it, it gained’t be lengthy earlier than you’re assembly your objectives!
2. Select the Proper Plan
We’ve already talked about this intimately above, however the purpose why I’m repeating it right here is that it’s completely important you select the plan that matches YOU.
Don’t overestimate (or underestimate) your talents – be trustworthy with your self, so you’ll be able to have an pleasant expertise that’s injury-free.
Choose a plan that fits your life-style and is one thing you’ll be motivated to comply with.
3. Practice Below the Proper Situations
In case you’re signing up for an official race, Google round and work out when and the place the race will happen. This may let you account for the terrain you’ll be operating on throughout the race, in addition to the climate you’ll be able to count on that day.
As a lot as doable, attempt to prepare beneath comparable circumstances so that you’re prepared for the race. Whereas there nonetheless may be unexpected climate modifications and different circumstances, you’ll be higher ready this manner!
4. Don’t Neglect Relaxation Days
Resting is CRUCIAL! Relying on the plan, you’ll positively have at the least one deliberate relaxation day – don’t skip it. And should you’re drained, take one other time without work to relaxation some extra!
Hearken to your physique, and don’t push your self to the purpose of quitting or affected by an damage.
Resting will permit your physique to heal and construct again stronger.
Anticipate that there might be some muscle fatigue and soreness as you begin doing one thing new. Working on sore legs is okay.
. BUT PAIN is completely different from merely feeling sore and you understand the distinction, so don’t preserve pushing by way of precise ache. Damage prevention ought to at all times be on prime of your thoughts. With out consistency you’ll be able to’t progress.
5. Get the Proper Gear
While you’re beginning off, having the suitable gear is crucial as you progress by way of the assorted plans. Sporting the fallacious sneakers can result in damage and never let you comply with by way of along with your half-marathon dream.
I LOVE speaking gear, which suggests there’s a ton I might level to.
However hopefully these assist with among the greatest questions that I obtain round gear.
6. Gas Up Accurately
Fueling for the half marathon is completely different than the 10K and completely different than 26.2. You will get away with little to no fueling in coaching for a 10K and should NOT want fairly as a lot as you suppose throughout the run for a half marathon.
It seems that many runners are over-fueling, which results in runners trots.
What turns into really essential is your diet pre and post-workout. From what forms of carbohydrates you want, to completely different suggestions and tips, right here is every part it is advisable gas up accurately:
7. Don’t Skip the Energy Coaching
Energy coaching is a crucial a part of any half-marathon coaching plan. It helps to strengthen muscular tissues and joints, construct endurance, and total assist enhance your operating type. Energy coaching may assist scale back the danger of damage and enhance your total efficiency.
With regards to power coaching exercises for a half marathon, concentrate on workouts that focus on the foremost muscle teams utilized in operating: glutes, quads, hamstrings, and calves.
In case you want a spot to start out, we’ve acquired some nice runner power coaching applications.
8. Cross Practice to Enhance Efficiency
Cross-training is an effective way to complement your operating and enable you to attain your objectives. It may well assist to enhance your total health, scale back the danger of damage, and offer you a break from operating.
Cross-training actions can embrace swimming, biking, yoga, or every other exercise that will get your coronary heart fee up and helps to construct power.
With regards to cross-training for a half marathon, concentrate on actions that can enable you to construct endurance and power with out placing an excessive amount of pressure in your physique.
9. Get Sufficient Sleep
Sleep is a crucial a part of any coaching plan, and it’s particularly essential whenever you’re coaching for a half marathon. Getting sufficient sleep helps to make sure that your physique has the time it must get better from arduous exercises and construct power.
Goal for 7-9 hours of sleep every evening, and attempt to go to mattress and get up on the similar time every day. This may assist to control your physique’s inside clock and make sure that you get the restful sleep you want.
So please, don’t neglect sleep. It’s free and has been confirmed by many research to be the most effective software for bettering efficiency.
10. Hearken to Your Physique
It’s essential to hearken to your physique whenever you’re coaching for a half marathon. In case you’re feeling drained or sore, take a relaxation day or scale back the depth of your exercise. Don’t push your self too arduous and danger damage.
In case you really feel such as you want extra restoration time between exercises, don’t be afraid to take it.
11. Hearken to Your Physique
It’s essential to hearken to your physique whenever you’re coaching for a half marathon. In case you’re feeling drained or sore, take a relaxation day or scale back the depth of your exercise. Don’t push your self too arduous and danger damage.
In case you really feel such as you want extra restoration time between exercises, don’t be afraid to take it.
12. Discover Methods to Keep Motivated
Consistency is what’s going to get you throughout the end line, and for that it is advisable keep motivated all through coaching. Determine what motivates you and retains you going; it might be visualizing your self crossing the end line, having fun with your new operating gear, or coaching with a good friend.
This is among the prime explanation why I like to recommend runners be part of a group to not solely maintain them accountable however to additionally share their expertise and study from others. If you would like a enjoyable and pleasant group on-line, contemplate testing my On-line Run Membership.
13. Benefit from the Course of
And final, however actually not least, benefit from the course of! You’re going to be a special (and higher) model of your self by the point you’re completed with the coaching and crossing the end line.
It’ll increase your confidence, and also you’ll total expertise the quite a few advantages there are to operating.
Have enjoyable and problem your self each day; be constant and it gained’t be lengthy until you’re crossing the end line of a half marathon!
Coaching for a half marathon is each an thrilling and difficult course of. However with the suitable plan and dedication, you can also make it to the end line feeling robust and achieved. So, choose a plan that’s best for you, and also you’ll be capable of benefit from the journey as a lot because the vacation spot.
BONUS: Highway to a PR Sequence
You’ve already conquered your first 13.1 and now it’s time to take issues up a notch.
You’ve acquired your eyes on a shiny new Private File!
Take a look at all the Highway to a PR collection designed to take you from discovering the suitable objective by way of coaching and even race day logistics of the half marathon.
Every of those elements is vital to knocking off minutes to seconds on your greatest race.
Selecting your race tempo >>
Choosing the right race on your objective >>
Energetic Restoration vs Relaxation Days >>
Why you want a base constructing section>>
Safely including velocity work >>
Why you want a peak week >>
Methods to taper the suitable means >>
Race day technique >>
9 methods to handle race day nerves>>
Methods to bounce again from a foul race >>
Half Marathon Velocity Coaching
The above suggestions will all enable you to attain that subsequent objective, however these dive particularly into dropping your time!
Not studying? I put my prime suggestions on this video!
Need greater than only a plan to print by yourself? How about entry to a coach each week to ask questions? And a group of different runners who’re going by way of all of the issues you might be?
Checkout the brand new Digital Run Membership for ongoing assist and entry to all of the programs that can enable you to enhance.
There’s a lot to learn about half marathon coaching that I actually have tons of of different articles. However I understand how it’s to get sucked down the rabbit gap of knowledge.
As an alternative, I need you to select the areas the place you presently want probably the most info!
We are able to at all times discover areas to enhance from higher dynamic heat ups to put up run stretching to our put up run meals.
Bounce in to those areas when you’ve gotten by way of the fundamentals!
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