At 13.1 miles, a half marathon is a little more than twice the length of the 10K. This can be a challenging race for first-timers, but the right training plan can help you succeed. Use these tips to formulate a training schedule and prepare yourself physically and mentally for the upcoming event.
Training Schedules
Most runners use some form of a 12-week training schedule to prepare for their first half marathon. However, some runners prefer longer schedules, such as 13 or 14-week schedules. Longer schedules allow more room for unexpected surprises, such as illness or injury.
Expect a training plan to include a mixture of days, including rest days, short-distance runs, long-distance runs, and cross-training sessions.
Here's an example to consider:
1. Use Mondays as your designated rest days.
2. On Tuesdays and Thursdays, perform a short-distance run at a moderate pace. You might also consider increasing your pace on some of these days.
3. On Wednesdays, Fridays, and Saturdays, either rest or perform a cross-training activity. Cross-training days can involve anything from yoga to swimming to biking.
4. Sundays are the days in which you'll work on your slow long-distance runs. Each Sunday, aim to gradually increase your mileage. Eventually, you should be able to exceed 10 miles during one of these longer runs.
About 10 days from the half marathon, begin to decrease the intensity of your workouts and reduce the distance of each run. You'll want to ensure your legs are well-rested enough to reach the finish line.
Other Training Tips
Although a schedule is an important part of your training, it’s not the only factor to consider. Make sure you can answer the following questions as you proceed with your training.
Who will you run with?
Involving friends can make the half marathon seem less daunting. Running buddies can also help keep you motivated and ensure you stay on schedule with your training. Once race day rolls around, you can run together as a group or split up to achieve your best personal times.
What’s the course layout?
Get to know the route before you run, including the length and location of inclines and downhill sections. Most organized events include a course map in your pre-race package or on its website. You can also walk or run portions of the actual route during your training. This simulation may calm your nerves and give you a sense of familiarity on race day.
How will you stay hydrated during the race?
Hydration is crucial for runners. You'll need to drink a combination of water and sports drinks that contain electrolytes, which are minerals that are lost as you sweat.
Factors such as the local climate, your pace, and how much you typically sweat will affect how much fluid your body needs. If you’ve been practicing good hydration habits during your training, you should already have a general idea of how much you should drink during the half marathon.
A broad guideline is to aim for 4 to 6 ounces every 20 minutes, says Verywell Fit. That equals 12 to 18 ounces an hour. When in doubt, just drink when you're thirsty. This can help you avoid drinking too much or too little.
Carrying your own water bottle in your hand can be inconvenient and uncomfortable. And wearing a hydration pack may slow you down. Instead, opt to use the race’s water stations. Check the course map to see where these stations are located.
What running gear will you wear?
The day of the race isn't the time to experiment with a new style of running shoes. Instead, use footwear that's familiar and reliable. ASICS has plenty of shoes in its lineup that cater to long-distance running.
If you're aiming to achieve your best time, choose a speedy shoe, such as the lightweight and responsive DS-TRAINER™ 26 . If your goal is to stay as comfortable as possible throughout your run, consider the well-cushioned GEL-NIMBUS® 23 .
When selecting a shoe, also consider factors such as your pronation — the way your foot tends to roll while running — and your weight. Runners who overpronate will need stabilizing shoes , while heavier runners should rely on more cushioning to reduce stress on joints.
