You may notice that that there are rest days, easy run days and/or core days immediately following high intensity days. This is when we will back off the milage and long runs to taper in order to prepare for race day. We don't spend a lot of time doing shorter intervals for half marathon training. I generally recommend no less than 1/2 mile intervals for half marathon speed work. The speed phase for half marathon training includes running intervals. We will start to incorporate hills and tempo runs into our workouts. When I talk about strength in this context, I am a referring to running strength. We will slowly start to build our long run in this phase. All runs in this phase should be done at conversational pace. Depending on your current fitness level, you could shorten this phase. Since I haven't been running a lot lately, I gave myself four weeks to build a base. THIS 12 WEEK HALF MARATHON TRAINING PLAN IS BROKEN INTO FOUR PHASES BASE BUILDING PHASEĮven though I am an experienced runner, it is still a good idea to start any plan with a base building period. A full body strength training day and a core day once a week should be sufficient. While running will be my priority, I will still find a day or two each week for strength training. My plan includes strength training days because I think they are really important. You should be able to run at a conversational pace (meaning you can hold a full conversation without gasping for breath while running at a slow pace) before starting this program.īecause I am who I am (the strength training for runners coach), this half marathon training plan may not look like your typical plan. This program is intended for an advanced beginner or intermediate runner. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. First of all, I am a certified running coach, but I am not your running coach. I am happy to share it with you but as always, there are a few caveats.
I starting building a training plan to get myself back up to 13.1 miles. Following a training plan is a great way to stay motivated to exercise well into the new year. I haven't been running long distances much this fall/winter so it is time to start training for my half marathon at the end of March 2017.
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