Half Marathon Training
- Joshua Griffin
- May 22, 2016
- 3 min read
Half marathon training is essential if you are to perform well during the race. Whether you are a beginner or an experienced runner, the following tips and tricks will come in handy during your training sessions.
You've probably run a 10K or a 5K and you are looking for something a bit more challenging. With half marathons, you will need to cover greater distance than before. This is why half marathon training is vital to your success. Following below are some useful tips to make your training sessions more productive:
1. Build a Foundation
Most new runners often make the mistake of thinking that it only takes a couple of weeks to train for a half marathon. However, this is not the case. Most training plans span anywhere between 10 and 16 weeks, working on the assumption that you already have a base of a minimum of 15 miles.
Anything less and you will only overwork your body. It will also make it difficult for you to acclimate to the half marathon. This is why you need to build a solid base. By so doing, you will only be acclimating to the demands of your new workouts once you start your half marathon training.
2. Plan Ahead
Most marathon training plans require at least 3 months. However, you would be better placed to train for a longer period of time to ensure that you are fully prepared for your time on the track.
If you are just about to run your first half marathon, therefore, it is highly recommended that your training plan spans longer than 10 weeks. This means that you need to start planning earlier than usual to ensure that you have enough time between the present and the actual half marathon.
In most cases, you will find that plans are categorized according to experience – from beginner through the immediate and advanced levels up to the experienced half marathon runners. Therefore, ensure you choose a plan commensurate with your level.
3. Quality Trumps Quantity
One way to prepare for your half marathon is by running a lot every week. However, the higher the number of miles you run, the higher your chance of getting injured. How will you circumvent this problem?
Quality is the answer! What this means is that you should focus more on your quality runs and make time for base maintenance runs. The tempo of these runs will vary to ensure that you body gets enough time to recover during your half marathon training session.
4. Cross-Train
To optimize your fitness and prepare you for running, ensure you engage in aerobic non-running cross training. Light resistance training will also help you maintain a fit physic in preparation for the half marathon.
The best forms of cross training include using a row machine, spending time on an elliptical machine, swimming and cycling. In particular, these exercise regimes will target the upper body and the core – which will enable you maintain good running form during your runs. They will also help you fight off fatigue during your half marathon training sessions.
5. Join a Group
Last but not least, ensure you join a group for your half marathon training. Whether it is a couple of running buddies or you enroll into a group training program with a professional coach, you can be sure that the group will make a world of difference.
In conclusion, remember not to take half marathon training too seriously. The training should enable you perform better on the track, maintain your fitness, and keep you healthy. Therefore, take a couple of breaks in between whenever you feel unmotivated, lethargic, tired, or sore.
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