So, you’ve decided to run your first half marathon. Congrats! What an exciting challenge. When running a half marathon for the first time, preparation before race day is essential. Not only do you have to train your body for endurance, you also have to learn how to properly fuel it with the right diet, prep your body for potential injuries, and take recovery seriously. We’ve created a 12 week half marathon training plan for beginners so you can get started now!
5 Beginner Half Marathon Tips
1. Practice Endurance
Long runs are key to half-marathon success. Endurance is often the number one thing that limits new runners, so if you’re a beginner, building your endurance is even more important. You want to start slow and not overdo it, but the goal is to be able to run 10 to 11 miles before you run the race. A good training plan (like the one below) will help you get there.
2. Fuel Your Body
When training for a half marathon, it’s important to keep your body fueled and eat properly to keep your energy levels high. Excellent nutrition is key to your training. Focus on consuming a wide variety of foods containing good carbohydrates, lean proteins, whole grains and healthy fats.
Consuming protein alongside carbs will help prevent blood sugar spikes and encourage a steady release of energy throughout the day, which is particularly important on run days. Get your protein from meat, fish, eggs, dairy, nuts and seeds, and you can also use protein powder in recovery drinks on long training days. Drinking lots of water is also important for ultimate athletic performance.
3. Prepare for Chafing and Blisters
Long runs almost certainly come with chafing and blisters, and it’s crucial you’re prepared ahead of time so they don’t impact you on race day. Make sure to wear Body Glide everywhere on your body, including your thighs, underarms, in between your toes and around your waistband. You may find yourself chafing in places you don’t expect so it’s best to be prepared. Wear bandaids all over your feet as well to prepare for blisters.
4. Don’t Forget Strength and Cross Training
Running is an important part of your training, but it’s also crucial to incorporate strength and cross training into your half marathon training plan. Strength training is beneficial for strengthening the muscles involved in running, from your hamstrings to your glutes to your core. Focus on full body exercises like jump squats, mountain climbers, deadlifts and burpees.
Cross training is when you add different types of training into your routine that work to benefit your running. This can include activities like yoga, swimming, cycling or dancing. It’s a great way to build strength without abusing the same muscle groups, using your body and muscles in different ways. For example, biking puts a different emphasis on your glutes, calves, quads and hips, training your muscles in new and challenging ways.
5. Take Recovery Seriously
Recovery is a key part of your training process and should not be overlooked. If you don’t take recovery seriously, you can negatively impact your training and ultimately your goal of running the race. Taking proper recovery and rest days ensures your body is strong enough to keep going and prevents overuse injuries from occurring.
It’s important you allow your body to replenish its energy stores and repair damaged tissues. Take your rest days, and also work in days of active recovery with exercises like walking, stretching and yoga.
6 Half Marathon Essentials to Invest In
1. A good pair of running shoes
2. Running socks
3. Running hat or visor
4. Sports bra
5. Hydration belt
6. Water bottle
Half Marathon Training Plan for Beginners
Week 1 & 2
Monday – Rest day
Tuesday – 5 km easy run
Wednesday – 3 km easy run and strength training
Thursday – 5 km easy run
Friday – Rest day
Saturday – 30 minute cross training
Sunday – 6.5 km run
Week 3 & 4
Monday – Rest day
Tuesday – 5.5 km easy run
Wednesday – 3 km easy run and strength training
Thursday – 5.5 km easy run
Friday – Rest day
Saturday – 40 minute cross training
Sunday – 8 km long run
Week 5
Monday – Rest day
Tuesday – 6.5 km easy run
Wednesday – 3 km easy run and strength training
Thursday – 6.5 km easy run
Friday – Rest day
Saturday – 40 minute cross training
Sunday – 9.5 km long run
Week 6
Monday – Rest day
Tuesday – 6.5 km easy run
Wednesday – 3 km easy run and strength training
Thursday – 6.5 mile easy run
Friday – rest day
Saturday – 40 minute cross training
Sunday – 5 km race
Week 7
Monday – Rest day
Tuesday – 7 km easy run
Wednesday – 5 km easy run and strength training
Thursday – 7 km easy run
Friday – Rest day
Saturday – 50 minute cross training
Sunday – 11 km long run
Week 8
Monday – Rest day
Tuesday – 7 km easy run
Wednesday – 3 mile easy run and/or strength training
Thursday – 7 km easy run
Friday – Rest day
Saturday – 40 minute cross training
Sunday – 13 km long run
Week 9
Monday – Rest day
Tuesday – 8 km easy run
Wednesday -5 km easy run and strength training
Thursday – 8 km easy run
Friday – Rest day or 5 km easy run
Saturday – Rest day
Sunday – 10k race
Week 10
Monday – Rest day
Tuesday – 8 km easy run
Wednesday – 5 km easy run and strength training
Thursday – 8 km easy run
Friday – Rest day
Saturday – 60 minute cross training
Sunday – 14.5 km long run
Week 11
Monday – Rest day
Tuesday – 8 km easy run
Wednesday – 5 km easy run and strength training
Thursday – 8 km easy run
Friday – Rest day
Saturday – 60 minute cross training
Sunday – 16 km long run
Week 12
Monday – Rest day
Tuesday – 6.5 km easy run
Wednesday – 5 km easy run and strength training
Thursday – 3 km easy run
Friday – Rest day
Saturday – Rest day
Sunday – Race day!
If you’re planning to run a half marathon, the right preparation is key! We hope these tips and this training plan help you reach our goal!
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