For Beginners

How To Train For A Half Marathon For Beginners

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Training for a half marathon as a beginner involves a gradual increase in mileage, a mix of different workout types, cross-training, and rest days to build endurance and reduce injury risk. Most plans for beginners last between 12 and 20 weeks, depending on your starting fitness level and goal[1][5][6].

Here are the key components of a beginners’ half marathon training plan:

  • Consistency: Aim to run three to four times per week, starting with about 10-15 miles per week and gradually increasing to a peak of 25-30 miles per week[3]. Each run should include a 5-minute walking warm-up and cool-down[1].
  • Training Runs: Most runs should be at an easy, conversational pace. Training runs, done on weekdays, build your aerobic base and should leave you feeling like you could complete a bit more if needed[1]. Start with short distances (about 3 miles) if you’re new to running[5].
  • Long Run: Once per week, do a progressively longer run (starting at 3–4 miles and building up to 10–12 miles) to prepare for the race distance. These runs are also done at an easy pace. Carry water or an electrolyte drink and consider taking a gel every 30-45 minutes for runs that exceed an hour[1].
  • Optional Speedwork: You may add in a weekly speed session for variety and to boost endurance, but keep these moderate in intensity. If you’re a true beginner, focus primarily on building distance and only introduce speedwork if comfortable[1].
  • Cross-Training: Incorporate other cardio or strength activities (e.g., cycling, yoga, swimming, or weights) once or twice a week. This helps prevent overuse injuries and strengthens supporting muscle groups[1][5].
  • Rest Days: Schedule at least one full rest day per week. Rest is crucial to allow recovery and adaptation[1].

Sample Week for Beginners:

  • Monday: Rest
  • Tuesday: 30-minute easy run or run/walk
  • Wednesday: Cross-training (cycling, swimming, etc.)
  • Thursday: 30-minute easy run or run/walk
  • Friday: Rest or easy walk
  • Saturday: 3-mile long run (increase distance gradually each week)
  • Sunday: Rest

Before beginning any training plan, be sure you can comfortably run or run/walk at least 3 miles, three to four times a week[5]. If not, spend additional time building that base first. Plans usually range from 12 to 20 weeks, giving you flexibility depending on your starting point and available time[1][5][6].

Most importantly, listen to your body. Adapt your plan if you experience fatigue or minor injuries, and don’t skip rest days—they’re as critical as the workouts themselves[4]. Always consult with a doctor if you have any concerns before starting a new training regimen[4].

References

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