When it comes to training for the half marathon, the key workout each week is the long run. If you make the long run the focus of your training, you give yourself a great shot of running well come race day. I like to see the first-time half-marathon runner give himself at least 12 weeks to train adequately for the race.
Assuming you're doing 4 to 5 miles once a week, 12 weeks gives you plenty of time to build up to a or mile long run. You don't necessarily need to run Getting up to the to mile distance for your weekly long run is the goal.
After that, you want to do one aerobic workout a week. Fartlek workouts, threshold workouts, longer aerobic repeats on a track or on a dirt path are all good options. Once you've done that, you can get away with running just two more days a week to be prepared to run the race, giving you a total of four running days per week to be able to finish a half marathon.
You should cross-train two days a week and then take one day a week off. Half the distance of a full! For Canadians, Europeans, and anyone else who measures distance in kilometers km , a half-marathon is In the U.
Females stopped the clock at an average of World-class male runners can complete a half-marathon in under an hour, while elite women are around an hour and ten minutes. Needless to say, a more modest goal will serve you well.
Breaking a half-marathon is a common goal, especially for those with some running experience running, and it is considered a decent time, particularly for females, in the running community. More competitive runners may try to break the particularly females or particularly males time barriers. As a broad and extremely generalized statement, any time between — for a female in generally good health running her first half-marathon is a solid time.
For males, completing the distance in — is a decent starting point. The bigger question, though, is how long you will take to run a half-marathon.
Fortunately, there are tools to help you figure out. First, you can use this table that allows you to take times from a recent one-mile, 5k, or 10k race to suggest how long it would take you to finish a half.
Work on your running form. Once you are able to run 3 miles at least three days per week, you can begin thinking about training for different race distances.
Start with 5K races so you become familiar with running in a race. Then you can start planning your training for a half-marathon. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. During the final two weeks before the half-marathon, you'll start dialing your mileage down during your tapering phase. This gives both your body and mind an opportunity to recover from training and prepare for your upcoming race. You'll want to invest in good running gear—namely a high-quality pair of running shoes.
You should also acquire sweat-wicking clothing and perhaps a hydration belt or fanny pack to store energy gels, small snacks, water, and possibly your keys and phone. Below are some sample half-marathon training schedules for beginners:. If you have a little more running experience and feel like you're past the beginner stage, you could be ready for a half-marathon in 6 to 10 weeks.
Experienced runners who have already run a half-marathon may be able to get race-ready in a shorter period of time but may need more training weeks if they're hoping to beat a personal record PR. Most advanced runners should be able to start by running 25 to 30 miles per week and increase until they are running around 40 miles total. Plan to run at least four to five days a week, with one or two days of cross-training, such as cycling or swimming. You can expect to increase both your distance and your pace uniformly.
Even if you are an intermediate or advanced runner, don't forget the basics. Make sure your running shoes are in good condition and you have the necessary gear and clothing to be successful. Your most intense weeks of training should be the three to five weeks before your race. Spend the two weeks leading up to the big day tapering down, allowing yourself time to unwind.
The following are some half-marathon training plan options for experienced runners. If you already have the base mileage established, you can skip the first week of these programs and treat week two as your week one. Training for a half-marathon can be equally as exciting as it is exhausting. If you have any specific health concerns or considerations, it may be best to consult your physician before beginning.
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