So, you’ve determined to run your first half marathon. Congrats! What an thrilling challenge. When running a half marathon for the primary time, preparation earlier than race day is essential. Not solely do you have to coach your physique for endurance, you even have to learn how to correctly fuel it with the proper diet, prep your physique for potential injuries, and take restoration seriously. We’ve created a 12 week half marathon coaching plan for beginners so that you can get began now!
5 Beginner Half Marathon Tips
1. Practice Endurance
Long runs are key to half-marathon success. Endurance is often the primary factor that limits new runners, so if you’re a beginner, constructing your endurance is much extra important. You need to begin slow and never overdo it, however the goal is to have the ability to run 10 to eleven miles earlier than you run the race. A good coaching plan (like the one below) will assist you get there.
2. Fuel Your Body
When coaching for a half marathon, it’s important to maintain your physique fueled and eat correctly to maintain your energy ranges high. Excellent nutrition is key to your training. Focus on consuming all kinds of meals containing good carbohydrates, lean proteins, whole grains and wholesome fats.
Consuming protein alongside carbs will assist prevent blood sugar spikes and encourage a regular launch of energy all through the day, which is especially important on run days. Get your protein from meat, fish, eggs, dairy, nuts and seeds, and also you can additionally use protein powder in restoration drinks on lengthy coaching days. Drinking lots of water is additionally important for final athletic performance.
3. Prepare for Chafing and Blisters
Long runs almost certainly include chafing and blisters, and it’s essential you’re ready forward of time so they don’t impact you on race day. Make certain to put on Body Glide everywhere in your body, together with your thighs, underarms, in between your toes and round your waistband. You may end up chafing in locations you don’t expect so it’s best to be prepared. Wear bandaids all through your feet as well to put together for blisters.
4. Don’t Forget Strength and Cross Training
Running is an important a half of your training, however it’s additionally essential to include strength and cross coaching into your half marathon coaching plan. Strength coaching is beneficial for strengthening the muscles concerned in running, out of your hamstrings to your glutes to your core. Focus on full physique exercises like jump squats, mountain climbers, deadlifts and burpees.
Cross coaching is when you add different types of coaching into your routine that work to profit your running. This can include actions like yoga, swimming, biking or dancing. It’s a nice way to construct strength with out abusing the identical muscle groups, utilizing your physique and muscles in different ways. For example, biking locations a different emphasis in your glutes, calves, quads and hips, coaching your muscles in new and difficult ways.
5. Take Recovery Seriously
Recovery is a key a half of your coaching course of and shouldn’t be overlooked. If you don’t take restoration seriously, you can negatively impact your coaching and ultimately your goal of running the race. Taking correct restoration and relaxation days ensures your physique is strong sufficient to maintain going and prevents overuse accidents from occurring.
It’s important you permit your physique to replenish its energy shops and restore broken tissues. Take your relaxation days, and additionally work in days of active restoration with exercises like walking, stretching and yoga.
6 Half Marathon Essentials to Invest In
1. A good pair of running shoes
2. Running socks
3. Running hat or visor
4. Sports bra
5. Hydration belt
6. Water bottle
Half Marathon Training Plan for Beginners
Week 1 & 2
Monday – Rest day
Tuesday – 5 km easy run
Wednesday – three km easy run and strength training
Thursday – 5 km easy run
Friday – Rest day
Saturday – 30 minute cross training
Sunday – 6.5 km run
Week three & 4
Monday – Rest day
Tuesday – 5.5 km easy run
Wednesday – three km easy run and strength training
Thursday – 5.5 km easy run
Friday – Rest day
Saturday – forty minute cross training
Sunday – eight km lengthy run
Week 5
Monday – Rest day
Tuesday – 6.5 km easy run
Wednesday – three km easy run and strength training
Thursday – 6.5 km easy run
Friday – Rest day
Saturday – forty minute cross training
Sunday – 9.5 km lengthy run
Week 6
Monday – Rest day
Tuesday – 6.5 km easy run
Wednesday – three km easy run and strength training
Thursday – 6.5 mile easy run
Friday – relaxation day
Saturday – forty minute cross training
Sunday – 5 km race
Week 7
Monday – Rest day
Tuesday – 7 km easy run
Wednesday – 5 km easy run and strength training
Thursday – 7 km easy run
Friday – Rest day
Saturday – 50 minute cross training
Sunday – eleven km lengthy run
Week 8
Monday – Rest day
Tuesday – 7 km easy run
Wednesday – three mile easy run and/or strength training
Thursday – 7 km easy run
Friday – Rest day
Saturday – forty minute cross training
Sunday – thirteen km lengthy run
Week 9
Monday – Rest day
Tuesday – eight km easy run
Wednesday -5 km easy run and strength training
Thursday – eight km easy run
Friday – Rest day or 5 km easy run
Saturday – Rest day
Sunday – 10k race
Week 10
Monday – Rest day
Tuesday – eight km easy run
Wednesday – 5 km easy run and strength training
Thursday – eight km easy run
Friday – Rest day
Saturday – 60 minute cross training
Sunday – 14.5 km lengthy run
Week 11
Monday – Rest day
Tuesday – eight km easy run
Wednesday – 5 km easy run and strength training
Thursday – eight km easy run
Friday – Rest day
Saturday – 60 minute cross training
Sunday – sixteen km lengthy run
Week 12
Monday – Rest day
Tuesday – 6.5 km easy run
Wednesday – 5 km easy run and strength training
Thursday – three km easy run
Friday – Rest day
Saturday – Rest day
Sunday – Race day!
If you’re planning to run a half marathon, the proper preparation is key! We hope these tips and this coaching plan assist you attain our goal!
