I Want to... Run a Half-Marathon. Illustration by Elaine Liu Lacing up the kicks and heading out for a short run is one thing, but training for a half-marathon?
That requires some dedicated training (not to mention motivation!). But hundreds of thousands of runners shuffle through the 13.1 miles each year — and many even cross the finish line with a smile on their face. Going the half-distance is more than just a killer new challenge (or prep for that possible marathon). Research shows running on the regular can help thwart heart disease and makes it easier to maintain a healthy weight . Hit the Ground Running — Getting Started Going the 13.1-mile distance requires more than just some sweet kicks and an iPod loaded with motivational tunes; it requires some real — sometimes intense — training.
Get going. Get to Work! For individuals with some consistent running under their belt, 12 weeks should be sufficient time to prep for a half-marathon. Ready, Set, Go! Get there early. Need an extra push? Half Marathon Training from RunnersWorld.com. Online Extras: Hurt FeelingsFour common injuries—and how to treat themBy Michelle Hamilton Every runner hates to get sidelined.
Unfortunately, any time you ratchet up your training, your chance of getting hurt rises, says Clint Verran, a 2:14 marathoner and physical therapist in Lake Orion, Michigan. Your best bet is to follow tried-and-true training advice: Build mileage slowly, add intervals gradually—and address aches and pains immediately. LogYourRun.com. Half marathon training.
Half marathon training (or mini marathon) will be challenging, but should be fun and enjoyable.
Train right and enjoy lots of fun on the big day! Are you a beginning runner? Already a runner? Haven’t run in a long time? Either way, you can finish a half marathon. Motivation: Building mental stamina is essential. Goals: Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a half marathon. Wear the right gear: Treat your feet to a good pair of running shoes (or three!). Nutrition: Carbohydrates provide the fuel runners need. Recovery: Obviously, it is important to run for half marathon training, but recovery is equally important. Hydration: On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. 3-Day Half Marathon Training Plan at Runner's World.com. Last August we published a three-day-a-week marathon-training program developed by researchers Bill Pierce and Scott Murr called the Furman Institute of Running and Scientific Training program, or FIRST plan.
After 16 weeks on this no-frills program, 13 veteran marathoners improved on their most recent times by an average of almost 20 minutes at the December 2004 Kiawah Island Marathon in South Carolina. Three months ago, at the 2005 edition of Kiawah,17 more FIRST graduates--veteran marathoners all--took on the 26.2 miles once again, and 14 of them ran PRs. Frankly, that's all the proof we needed that this program works.
And not just for the marathon. With Pierce's help, we came up with a three-day-a-week half-marathon program that's just as good as the original--maybe even better. As with the original marathon plan, this program includes eight essential principles. Total Distance: 243 mi 0 mi 5 mi 10 mi 15 mi 20 mi 25 mi 30 mi 35 mi Workout #1: Day Off.
Wp-content/uploads/2010/05/16-Week-Half-Marathon-Training-Plan.pdf. RYAN HALL'S HALF-MARATHON TRAINING PLAN. Ryan Hall is an American long distance runner.
He won the marathon at the 2008 United States Olympic Trials and placed tenth in the Olympic marathon in Beijing. He holds the U.S. record in the half marathon. Born: October 14, 1982, Kirkland, Wash. Residence: Flagstaff, Ariz. Height: 5 foot 10 Weight: 130 pounds College: Stanford University Bio: In 2008, Hall placed 10th at the event in Beijing with a time of 2:12:33. Beginner Half Marathon Program. Posted Monday, 8 September, 1997 First things first: bookmark this page so that you can check on your progress.
You can also add daily run reminders to the Cool Running homepage as you roll through the weeks of this training program (to do this, edit your start page preferences). This program contains some speed workouts. (For more information on the types of speed workouts, we lay it all out in "The Runner's Building Blocks"). A few quick notes on how speedwork is described here: The distance in parentheses below fartlek runs includes a mile each of warmup and warmdown, in addition to your fartlek sessions. All other workouts (including the long runs) should be run at an easy training pace -- emphasis on "easy.
" Finally, the pre-training schedule. The schedule The schedule peaks at about 35 miles per week.