How To Train For A Half Marathon: A Beginner's Guide

Marathon is a sport that requires continuous practice to get better. If you want to run your best time in the half marathon, you should internalize that it will take effort and commitment to train. So, finding a training schedule that challenges you to increase your stamina and endurance without consuming up all of your leisure time is another important task. Almost anyone can complete a half marathon if they do the right preparation. The secret is to get your body ready for the distance without going overdoing it and getting hurt. 

Here is a beginner’s guide to train for a half marathon: 

How to Train for a Half Marathon 

Starting

The secret to preparing for a half marathon successfully is to regularly log enough weekly miles to train your body to run for extended periods of time. Beginner runners can begin by recording 10 to 15 miles overall each week and work their way up to a peak week of 25 to 30 miles. More seasoned runners can begin at 25 miles or more and peak at 40 miles per week.  

Scheduling

Schedule your race at least two months in advance. If you can run a 5 K today, you can complete a half marathon in eight weeks. However, a three—to four-month plan is preferable since it provides you with a safety net in case you become ill, are hurt, or have a busy job. Basically, to avoid stress, prepare for life to get in the way, as it always does.  

Getting past the limit 

Don’t feel like you can run a 5K? You should work up to a three-mile run in the first week. Most beginner half marathon training schedules start with three miles. Get past the initial setback since many people experience issues like shin splints.  

Experts advise running three times a week or more to build up. Runs during the week should last an average of 30 minutes. On the weekends, you can gradually increase your distance to a three-mile run. 

The most crucial aspect of your training is a weekly long run that builds your strength and endurance at a moderate "conversational" speed (i.e., you can talk in complete sentences while running). This run steadily rises in distance each week. If you can progressively increase your comfort level on lengthy runs of 10 or 11 miles, you can run 13.1 on race day.  

A useful training plan to practice your first half marathon  

The four components of a good half marathon training program include cross-training days, a long run of at least 10 miles, a recovery day after the long run, and a taper.  

Here is a 14-week program that begins with a five-mile run. With this plan, you'll run four days a week, take three days off, and reach your weekly maximum of 28 miles.  

Break 2:00 Half Marathon 

This 10-week plan consists of two days of rest or cross-training and five days of running. Your training plan will include intervals, with a 14-mile run serving as your peak. 

Break 1:45 Half Marathon 

This ten-week plan includes five days of running and two days of rest or cross-training. With easy days, intervals, and tempo runs, you will work up to a 16-mile long run. 

Break 1:30 Half Marathon 

With this advanced plan, your long runs will begin at 10 miles and increase to 16 miles with the addition of tempo paces. You'll mix easy runs and intervals with two days off or cross-training. 

Final thoughts 

Lastly, remember that following your half-marathon training plan is important but not more important than avoiding injuries. Missing a day of practice won't affect your race, but missing a month of training due to a neglected injury will. See your doctor before deciding whether to run or take a break if you experience pain or ache at the beginning of your event.