When you’re in search of a free half marathon coaching plan, you’ve come to the proper place. I’ve received 4 completely different plans right here to assist take you from strolling a half marathon to chasing that sub two aim. We’ll break each down so as to choose the choice that will help you greatest hit your aim for 13.1 miles.
Annually the half marathon continues to draw extra runners and I believe the explanations are apparent; it’s simply far sufficient to really feel like your racecation is justified, however not thus far {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 would possibly hear out of your non-running associates, it’s price taking to coronary heart just a few classes that can make the expertise higher.
If you are able to do a 10K, you may undoubtedly do a half marathon.
The truth is, even if in case you have zero expertise with working, I’ve a coaching plan for you! On this article, you’ll discover all the pieces it’s worthwhile to practice for a half marathon.
These are my greatest half marathon suggestions from over 22 years of working and 2300 articles!
✅You’re going to need to Pin or Bookmark this web page so you may discuss with it all through coaching.
Every thing You Must Prepare for a Half-Marathon
RunToTheFinish now incorporates hundreds of articles on working, so I’ve compiled a number of the most helpful half marathon coaching suggestions, tips, and classes for you right here!
The search bar on the high proper of the positioning will assist if there are different subjects like a selected working damage (hi there 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 Prepare for a Half Marathon?
The precise size of time it’ll take so that you can practice and be adequately ready for a half marathon largely is determined by two issues: your present working skills and your half-marathon targets.
Count on wherever from 12 to twenty weeks which is about 3 to five months, relying on these elements. For every of my plans beneath, I’ve talked about the precise variety of weeks and what degree you need to be, so you understand precisely which one is best for you.
12 to twenty weeks provides you with ample time to construct up power, have the proper kind, and get to the required mileage base – all with out overexerting your self and injuring your self.
Why Ought to I Comply with a Half Marathon Coaching Plan?
Following a coaching plan will assist you to account for each constructing block it takes to be ready for race day!
Coaching for a half marathon isn’t just in regards to the working, it’s additionally about supplementary expertise and different forms of coaching it’s worthwhile to be sure you’re not solely prepared for race day, but in addition injury-free all through the method!
These coaching schedules are written with all the coaching plan in thoughts, not simply what it’s worthwhile to do on race day. From the way to strengthen your physique to stop accidents, to tapering in the direction of the top of the schedule – all the pieces is included in these plans.
By following via with a half marathon coaching schedule, you’ll acquire extra confidence and be capable to maintain 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 just a few foremost elements that it’s worthwhile to correctly contemplate and keep in mind. Let’s have a look at every of them in additional element:
Present Working Talents
One of many foremost elements in deciding which coaching plan is greatest for you is your present working skills and health ranges. When you’re simply beginning out with exercising basically, look into the Sofa to Half Marathon program.
However when you’re a brand new runner with another race expertise beneath your belt, you may 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 so as to simply discover the one that matches your present skills.
Half Marathon Race Objectives
The targets for the race are additionally necessary. In case your aim is simply to complete, you then might be able to get by with a barely much less rigorous coaching plan, say my newbie’s half marathon coaching plan.
Nevertheless, if in case you have time-related targets, like working a sure tempo or ending in beneath a sure time, then chances are you’ll must observe a extra detailed and intense coaching plan. I’ve included particulars for every of my plans to offer you all the knowledge it’s worthwhile to decide the proper one!
Coaching Time Out there
One other necessary issue is the period of time you’ve got accessible for coaching. When you solely have restricted hours per week to dedicate to working, you then’ll need to go for a much less intensive plan that requires fewer hours of working.
Nevertheless, if in case you have just a few further hours per week, you may go for a extra intensive plan that can enable you attain your targets quicker.
Finally, the most effective half marathon coaching plan is the one which works for you and matches into your way of life. With any of my half marathon coaching plans, you’ll be capable to make modifications as wanted and I’ve included suggestions and pointers for every of them.
Plus, as I discussed above, every of my half marathon coaching plans beneath has notes alongside it that will help you decide the one that’s greatest for you!
Bear in mind to be trustworthy with your self about how match you’re presently, and the way a lot expertise you’ve got with working.
Consider a practical aim if that is your first half-marathon, to keep away from damage. And make sure to persist with all of the several types of coaching inside the plan when you’ve chosen one.
Who Has Designed These Half Marathon Coaching Plans?
Whats up runners! I’m Amanda Brooks, an authorized working coach, working writer and private coach since 2012. In that point, I’ve coached hundreds of runners via 1:1 teaching and our run membership.
I’ve constructed a staff of 12 working coaches and, even after knee surgical procedure, have used my very own strategies to get again to a Sub Two-hour half marathon rapidly and pain-free.
By way of utilizing my very own coaching strategies persistently, I went on to a half marathon PR of 1:44 and efficiently transitioned again to working after knee surgical procedure (brought on by a trampoline, not working!)
My half marathon coaching applications come from private expertise, in addition to working with hundreds 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!
Finest Half Marathon Coaching Packages (For All Kinds of Runners)
Every of those coaching plans is designed with a distinct sort of runner in thoughts. Undergo the fast notes for every of them and decide the one that matches you the most effective!
#1 Sofa to Half Marathon Plan
Talent Degree: Excellent for Absolute Freshmen
My Sofa to Half Marathon Plan is ideal when you’re a brand new runner trying 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 individual calling themselves out of practice and scaled up for somebody who has some health however isn’t actually working.
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 shouldn’t be literal, but it surely 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 essentially the most enjoyable and most secure manner potential.
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 to your first half marathon, or when you don’t have very excessive targets set to your first one and simply need 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 realize 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
Talent Ranges: Freshmen with Little Expertise
My Newbie’s First Half Marathon Plan is ideal if in case you have a little bit of expertise in working (perhaps you’ve achieved some 5Ks and 10Ks) and now need an entire new problem!
It’s designed that will help you construct the mileage in your legs in a protected manner and cross the end line feeling robust. This plan doesn’t deal with crushing your time, however on having fun with the entire technique of working!
When you have a strong base, it’s comparatively simple to transition from the 10k to the half marathon with a further 8-12 weeks of coaching.
The distinction between this plan and that for a 10K can be that with a half marathon plan the intervals develop into longer or you may also be enjoying with tempo runs, development runs, and aim tempo miles.
This plan is actually 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 working – so when you’ve achieved 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 all the pieces you’d must be prepared to your half marathon. Count on hill working, 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
Talent Degree: Skilled Runners (or these with an present excessive degree of health)
My Sub Two-Hour Half Marathon plan has been designed with the aim of serving to you cross the end line earlier than the two:00 mark.
It’s designed to present you all the pieces you want in a single plan that can assist you to see a 01 on the clock as you burst via 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 purchasers obtain once 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 working 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 trying 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, really helpful power coaching (with movies!), and extra race tricks to hit your aim!
👉See the Sub Two Hour Half Marathon Information >>
#4 Run To The End Coaching Plans
Talent Degree: Center of the Pack Runners (runners with just a few years to a few years of working that need to enhance)
Run To The End is a e-book I’ve authored myself and it’s geared in the direction of anybody who considers themselves a ‘center of the pack runner’.
It consists of lifelike plans for busy folks, that received’t depart you injured!
When you’re not attempting to win Boston (and even qualify for the Boston marathon) however are simply trying to discover the trail to larger success in working, that is the e-book for you!
Whereas it’s stuffed with helpful strategic coaching recommendation all through, at its core, it’s about embracing your home in the course of the pack with humor and studying to like the run you’ve received with out evaluating your self to different runners.
Whether or not you’re in search of methods to keep away from getting accidents, need to make working a extra pleasing expertise, or are in it for the psychological facet of working – 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 ensure that your coaching journey – from the begin to crossing the end line – is without doubt one of 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 all the pieces 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 all sorts of runners.
Count on helpful strategic coaching recommendation all through, mixed with all the pieces you’d want to search out larger success in working.
It consists of a mixture of sensible recommendation like understanding discomfort vs ache, the psychological facet of working, actions to deal with most typical accidents, and even playful components 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 Fee Coaching Plan
Talent Degree: Freshmen to Intermediate Runners
My LHR Half Marathon Coaching Plan is ideal when you’re always 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 Fee coaching methodology) will assist you to overcome the fixed fatigue you could be dealing with whereas coaching whereas realizing you’ve got extra to present.
It’s additionally nice for absolute learners, as it would enable you construct an enduring basis.
Who’s Low Coronary heart Fee Half Marathon Coaching Plan plan for?
Anybody from an absolute newbie to an intermediate runner. If you end up injured or all the time overly fatigued by the midway level of coaching, it’s time to vary issues. You’ve gotta study what it means to actually run simple.
I’ve additionally discovered this benefiicial for girls in Peri and Menopause to assist management cortisol.
How lengthy is the Low Coronary heart Fee (LHR) coaching plan? And what’s included?
This plan is designed to run wherever from 12 to twenty weeks relying in your present working skills.
Count on detailed coaching plans, with all the pieces it’s worthwhile to learn about the way to incorporate velocity exercises in a MAF program, suggestions for implementing all of it, and even modules on widespread points, frustrations, and the way to proceed for them efficiently.
👉Checkout my Low Coronary heart Fee Coaching Plans >>
#6 Stroll a Half Marathon Plan
Talent Degree: Walker
Whether or not you’re new to health or simply favor 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 faux that we are able to’t hit some fairly spectacular paces with strolling after we need to!
The typical end time to stroll a half marathon ranges from 3 to 4 hours. So that you completely need to observe a plan to make sure that you’ve got the endurance to finish the day.
Like most of those plans, you’ll discover that 12-16 weeks is an effective period of time and we’re completely going to incorporate hills and power coaching.
13 Suggestions 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 practice appropriately.
1. Set Practical Objectives
The very first thing it’s best to bear in mind is to set lifelike targets whereas coaching for a half-marathon.
When you’re totally new to working, perhaps your aim is to complete the race or to run the entire race with out prolonged stroll breaks.
When you’re an skilled runner, your aim could be to run at a selected tempo and have an total time you need to end beneath.
No matter what your aim is, be lifelike about them in order that they’re achievable and enable you be constant. Don’t overexert your self as this may occasionally result in damage.
Decide the proper plan and persist with it, it received’t be lengthy earlier than you’re assembly your targets!
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 skills – be trustworthy with your self, so you may have an pleasing expertise that’s injury-free.
Decide a plan that fits your way of life and is one thing you’ll be motivated to observe.
3. Prepare Underneath the Proper Circumstances
When you’re signing up for an official race, Google round and determine when and the place the race will happen. It will assist you to account for the terrain you’ll be working on through the race, in addition to the climate you may anticipate that day.
As a lot as potential, attempt to practice beneath related circumstances so that you’re prepared for the race. Whereas there nonetheless could be unexpected climate adjustments and different circumstances, you’ll be higher ready this fashion!
4. Don’t Neglect Relaxation Days
Resting is CRUCIAL! Relying on the plan, you’ll undoubtedly have not less than one deliberate relaxation day – don’t skip it. And when you’re drained, take one other break day 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 can 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 maintain pushing via precise ache. Harm prevention ought to all the time be on high of your thoughts. With out consistency you may’t progress.
5. Get the Proper Gear
If you’re beginning off, having the proper gear is crucial as you progress via the varied plans. Sporting the mistaken footwear can result in damage and never assist you to observe via together with your half-marathon dream.
I LOVE speaking gear, which implies there’s a ton I may level to.
However hopefully these assist with a number of the largest questions that I obtain round gear.
6. Gasoline Up Accurately
Fueling for the half marathon is completely different than the 10K and completely different than 26.2. You may get away with little to no fueling in coaching for a 10K and will NOT want fairly as a lot as you suppose through the run for a half marathon.
It seems that many runners are over-fueling, which results in runners trots.
What turns into really necessary is your vitamin pre and post-workout. From what forms of carbohydrates you want, to completely different suggestions and tips, right here is all the pieces it’s worthwhile to gas up appropriately:
7. Don’t Skip the Power Coaching
Power coaching is a crucial a part of any half-marathon coaching plan. It helps to strengthen muscle groups and joints, construct endurance, and total assist enhance your working kind. Power coaching may assist scale back the danger of damage and enhance your total efficiency.
On the subject of power coaching exercises for a half marathon, deal with workouts that concentrate on the key muscle teams utilized in working: glutes, quads, hamstrings, and calves.
When you want a spot to begin, we’ve received some nice runner power coaching applications.
8. Cross Prepare to Enhance Efficiency
Cross-training is an effective way to complement your working and enable you attain your targets. It might probably assist to enhance your total health, scale back the danger of damage, and offer you a break from working.
Cross-training actions can embody swimming, biking, yoga, or another exercise that will get your coronary heart charge up and helps to construct power.
On the subject of cross-training for a half marathon, deal with actions that can enable you 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 necessary 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 onerous exercises and construct power.
Purpose for 7-9 hours of sleep every night time, and attempt to go to mattress and get up on the similar time every day. It will assist to control your physique’s inner clock and be 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 enhancing efficiency.
10. Hearken to Your Physique
It’s necessary to take heed to your physique whenever you’re coaching for a half marathon. When you’re feeling drained or sore, take a relaxation day or scale back the depth of your exercise. Don’t push your self too onerous and danger damage.
When 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 necessary to take heed to your physique whenever you’re coaching for a half marathon. When you’re feeling drained or sore, take a relaxation day or scale back the depth of your exercise. Don’t push your self too onerous and danger damage.
When 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 is going to get you throughout the end line, and for that it’s worthwhile to 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 working gear, or coaching with a pal.
This is without doubt one of the high explanation why I like to recommend runners be part of a neighborhood to not solely maintain them accountable however to additionally share their expertise and study from others. If you’d like a enjoyable and pleasant neighborhood on-line, contemplate trying out my On-line Run Membership.
13. Benefit from the Course of
And final, however definitely not least, benefit from the course of! You’re going to be a distinct (and higher) model of your self by the point you’re achieved 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 working.
Have enjoyable and problem your self every single day; be constant and it received’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 proper plan and dedication, you may make it to the end line feeling robust and achieved. So, decide a plan that’s best for you, and also you’ll be capable to benefit from the journey as a lot because the vacation spot.
BONUS: Highway to a PR Collection
You’ve already conquered your first 13.1 and now it’s time to take issues up a notch.
You’ve received your eyes on a shiny new Private Document!
Try all the Highway to a PR collection designed to take you from discovering the proper aim via coaching and even race day logistics of the half marathon.
Every of those elements is essential to knocking off minutes to seconds to your greatest race.
Selecting your race tempo >>
Selecting the correct race to your aim >>
Energetic Restoration vs Relaxation Days >>
Why you want a base constructing part>>
Safely including velocity work >>
Why you want a peak week >>
The right way to taper the proper manner >>
Race day technique >>
9 methods to handle race day nerves>>
The right way to bounce again from a nasty race >>
Half Marathon Velocity Coaching
The above suggestions will all enable you attain that subsequent aim, however these dive particularly into dropping your time!
Not studying? I put my high 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 neighborhood of different runners who’re going via all of the issues you’re?
Checkout the brand new Digital Run Membership for ongoing help and entry to all of the programs that can enable you enhance.
There’s a lot to learn about half marathon coaching that I actually have lots of of different articles. However I understand how it’s to get sucked down the rabbit gap of knowledge.
As a substitute, I need you to pick the areas the place you presently want essentially the most data!
We are able to all the time discover areas to enhance from higher dynamic heat ups to put up run stretching to our put up run meals.
Leap in to those areas when you’ve gotten via the fundamentals!
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