When you’re on the lookout for a free half marathon coaching plan, you’ve come to the proper place. I’ve acquired 4 totally different plans right here to assist take you from strolling a half marathon to chasing that sub two objective. We’ll break every one down so to choose the choice that will help you greatest hit your objective for 13.1 miles.
Every year the half marathon continues to draw extra runners and I feel the explanations are apparent; it’s simply far sufficient to really feel like your racecation is justified, however not up to now {that a} half marathon coaching plan feels prefer it consumes your life.
Irrespective of your cause for tackling 13.1, which is a half marathon, not “only a half” or a mini marathon or a kind of shorter marathons, as you would possibly hear out of your non-running buddies, it’s value taking to coronary heart a couple of classes that may make the expertise higher.
If you are able to do a 10K, you may positively do a half marathon.
Actually, even if in case you have zero expertise with operating, I’ve a coaching plan for you! On this article, you’ll discover every thing you might want to practice for a half marathon.
These are my greatest half marathon suggestions from over 22 years of operating and 2300 articles!
✅You’re going to need to Pin or Bookmark this web page so you may consult with it all through coaching.
All the pieces You Have to Prepare for a Half-Marathon
RunToTheFinish now comprises hundreds of articles on operating, so I’ve compiled among the most helpful half marathon coaching suggestions, methods, and classes for you right here!
The search bar on the prime proper of the positioning will assist if there are different matters like a selected operating harm (good day IT Band Syndrome) you’d like assist to resolve.
How Lengthy Is a Half Marathon?
So, first issues first – how lengthy is a half marathon anyway?
A half marathon is 13.1 miles or 21.1 kilometers.
How Lengthy Does It Take to Prepare for a Half Marathon?
The precise size of time it’ll take so that you can practice and be adequately ready for a half marathon largely relies on two issues: your present operating skills and your half-marathon objectives.
Count on wherever from 12 to twenty weeks which is about 3 to five months, relying on these elements. For every of my plans under, I’ve talked about the precise variety of weeks and what stage you need to be, so you realize precisely which one is best for you.
12 to twenty weeks gives you ample time to construct up energy, have the proper type, and get to the required mileage base – all with out overexerting your self and injuring your self.
Why Ought to I Comply with a Half Marathon Coaching Plan?
Following a coaching plan will can help you account for each constructing block it takes to be ready for race day!
Coaching for a half marathon is not only concerning the operating, it’s additionally about supplementary expertise and different forms of coaching you might want to be sure to’re not solely prepared for race day, but in addition injury-free all through the method!
These coaching schedules are written with all the coaching plan in thoughts, not simply what you might want to do on race day. From how one can strengthen your physique to stop accidents, to tapering in direction of the tip of the schedule – every thing is included in these plans.
By following by means of with a half marathon coaching schedule, you’ll achieve extra confidence and be capable to maintain the butterflies in your abdomen away on race day!
How Do I Select A Half Marathon Coaching Plan?
Which plan you select will rely upon a couple of foremost elements that you might want to correctly contemplate and keep in mind. Let’s have a look at every of them in additional element:
Present Operating Skills
One of many foremost elements in deciding which coaching plan is greatest for you is your present operating skills and health ranges. When you’re simply beginning out with exercising typically, look into the Sofa to Half Marathon program.
However in case you’re a brand new runner with another race expertise beneath your belt, you may contemplate a half marathon coaching plan for rookies as a substitute. Fortunate for you, I’ve made use to incorporate who every of those coaching plans is for so to simply discover the one that matches your present skills.
Half Marathon Race Objectives
The objectives for the race are additionally vital. In case your objective is simply to complete, you then might be able to get by with a barely much less rigorous coaching plan, say my newbie’s half marathon coaching plan.
Nonetheless, if in case you have time-related objectives, like operating a sure tempo or ending in beneath a sure time, then you could must observe a extra detailed and intense coaching plan. I’ve included particulars for every of my plans to give you all the data you might want to choose the proper one!
Coaching Time Accessible
One other vital issue is the period of time you’ve gotten out there for coaching. When you solely have restricted hours per week to dedicate to operating, you then’ll need to go for a much less intensive plan that requires fewer hours of operating.
Nonetheless, if in case you have a couple of further hours per week, you may go for a extra intensive plan that may assist you to attain your objectives sooner.
Finally, the very best half marathon coaching plan is the one which works for you and suits into your way of life. With any of my half marathon coaching plans, you’ll be capable to make modifications as wanted and I’ve included suggestions and tips for every of them.
Plus, as I discussed above, every of my half marathon coaching plans under has notes alongside it that will help you choose the one that’s greatest for you!
Bear in mind to be sincere with your self about how match you might be at present, and the way a lot expertise you’ve gotten with operating.
Consider a practical objective if that is your first half-marathon, to keep away from harm. And remember to follow all of the various kinds of coaching inside the plan when you’ve chosen one.
Who Has Designed These Half Marathon Coaching Plans?
Hi there runners! I’m Amanda Brooks, a licensed operating coach, operating writer and private coach since 2012. In that point, I’ve coached hundreds of runners by means of 1:1 teaching and our run membership.
I’ve constructed a crew of 12 operating coaches and, even after knee surgical procedure, have used my very own strategies to get again to a Sub Two-hour half marathon rapidly and pain-free.
By means of utilizing my very own coaching strategies constantly, I went on to a half marathon PR of 1:44 and efficiently transitioned again to operating after knee surgical procedure (attributable to a trampoline, not operating!)
My half marathon coaching applications come from private expertise, in addition to working with hundreds of runners 1-1 and thru our On-line Run Membership.
I’m certain you’ll discover the one which’s the proper match for you!
Finest Half Marathon Coaching Applications (For All Forms of Runners)
Every of those coaching plans is designed with a unique kind of runner in thoughts. Undergo the fast notes for every of them and choose the one that matches you the very best!
#1 Sofa to Half Marathon Plan
Ability Degree: Good for Absolute Newbies
My Sofa to Half Marathon Plan is ideal in case you’re a brand new runner seeking to cross the end line efficiently (and injury-free!).
I’ve personally designed this in order that it may be utilized by the model new runner, the individual calling themselves out of practice and scaled up for somebody who has some health however isn’t actually operating.
So, whether or not you’re actually ranging from the sofa, otherwise you’re at present partaking in different health actions that is the sofa to half marathon plan for you.
Many individuals really feel that the ‘sofa’ to half marathon plan just isn’t literal, nevertheless it actually is on this case.
All of us come from totally different health backgrounds and have totally different endurance ranges, however this plan will get you throughout the end line in essentially the most enjoyable and most secure means doable.
Who’s the Sofa to Half Marathon Plan for?
This plan is for anybody who’s actually eager to go from the sofa (or little or no cardio conditioning) to ending a half marathon!
It’s an ideal plan in your first half marathon, or in case you don’t have very excessive objectives set in your first one and simply need to construct your self up correctly and safely.
How Lengthy is the Sofa to Half Marathon plan? And what’s included?
This plan is designed to run 20 weeks and is split into 4 distinct phases, and is deliberate out to make it enjoyable, but difficult, and can information you to attain mini-goals alongside the best way (learn: 5K and 10K!).
👉Entry the sofa to half marathon plan right here >>
#2 Newbie’s First Half Marathon Plan
Ability Ranges: Newbies with Little Expertise
My Newbie’s First Half Marathon Plan is ideal if in case you have a little bit of expertise in operating (perhaps you’ve finished some 5Ks and 10Ks) and now need an entire new problem!
It’s designed that will help you construct the mileage in your legs in a secure means and cross the end line feeling sturdy. This plan doesn’t give attention to crushing your time, however on having fun with the entire technique of operating!
You probably have a strong base, it’s comparatively simple to transition from the 10k to the half marathon with an extra 8-12 weeks of coaching.
The distinction between this plan and that for a 10K could be that with a half marathon plan the intervals grow to be longer or you may also be taking part in with tempo runs, development runs, and objective tempo miles.
This plan is really the proper transition from a 10K to a half-marathon.
Who’s Newbie’s First Half Marathon plan for?
This plan is for anybody who has a little bit of expertise in operating – so in case you’ve finished some 5Ks and 10Ks, that is the very best plan for you!
How lengthy is that this Newbie’s First Half Marathon plan? And what’s included?
This plan is designed to run for 12 weeks and trains you in every thing you’d should be prepared in your half marathon. Count on hill operating, cross-training, energy coaching, fartleks, yoga and core exercises, run days, and restoration days.
👉Entry the Newbie Half Marathon Plan right here >>
#3 Sub Two Hour Half Marathon Plan
Ability Degree: Skilled Runners (or these with an present excessive stage of health)
My Sub Two-Hour Half Marathon plan has been designed with the objective of serving to you cross the end line earlier than the two:00 mark.
It’s designed to offer you every thing you want in a single plan that may can help you see a 01 on the clock as you burst by means of the end line!
I would like you to succeed, however not at any price. That is about coaching smarter, remembering to benefit from the course of, and changing into a greater runner.
This coaching plan additionally consists of movies like the identical pep talks and particulars that my 1-1 teaching shoppers obtain once I’m creating their personalized plans
You’ll end up extra simply incorporating instruments to enhance your hip, glute, and core energy for higher operating and ache prevention.
Which means it doesn’t matter what occurs on race day, you’re going to enhance and be a greater runner.
Who is that this Sub Two Hour Half Marathon Plan for?
An skilled runner, who’s seeking to end their subsequent half marathon in beneath 2 hours.
How Lengthy is that this Sub Two Hour Marathon Plan? And what’s included?
This plan is designed to run 12 weeks, with detailed exercises for pace and hills, beneficial energy coaching (with movies!), and extra race tricks to hit your objective!
👉See the Sub Two Hour Half Marathon Information >>
#4 Run To The End Coaching Plans
Ability Degree: Center of the Pack Runners (runners with a couple of years to a few years of operating that need to enhance)
Run To The End is a e-book I’ve authored myself and it’s geared in direction of anybody who considers themselves a ‘center of the pack runner’.
It consists of life like plans for busy folks, that gained’t depart you injured!
When you’re not making an attempt to win Boston (and even qualify for the Boston marathon) however are simply seeking to discover the trail to better achievement in operating, that is the e-book for you!
Whereas it’s crammed with helpful strategic coaching recommendation all through, at its core, it’s about embracing your house in the course of the pack with humor and studying to like the run you’ve acquired with out evaluating your self to different runners.
Whether or not you’re on the lookout for methods to keep away from getting accidents, need to make operating a extra pleasant expertise, or are in it for the psychological facet of operating – this e-book lays all of it down for you.
Good to make use of by itself as a coaching information, or as a supplementary studying with any of the coaching plans right here, it’s going to ensure that your coaching journey – from the begin to crossing the end line – is without doubt one of the greatest experiences of your life!
Who is that this e-book (and coaching plans) for?
Anybody who’s busy or considers themselves as a ‘center of the pack runner’. It consists of every thing you’d must take pleasure in your journey of coaching for a half marathon.
How lengthy are the plans? And what’s included?
This e-book comprises 4 plans that vary wherever from 12 to twenty weeks and is for every type of runners.
Count on helpful strategic coaching recommendation all through, mixed with every thing you’d want to search out better achievement in operating.
It consists of a mixture of sensible recommendation like understanding discomfort vs ache, the psychological facet of operating, actions to deal with most typical accidents, and even playful components akin to “Favourite hilarious marathon indicators” and “Bizarre Ideas All of us Have on the Begin Line”.
👉Snag a Copy of Run To The End in paperback, Kindle or Audiobook >>
#5 Low Coronary heart Charge Coaching Plan
Ability Degree: Newbies to Intermediate Runners
My LHR Half Marathon Coaching Plan is ideal in case you’re consistently run down from coaching. That is my most popular methodology whereas teaching runners such as you and the one I used to hit my very own 1:44 half marathon, plus run my first 50K.
Whether or not you’re a newbie or an intermediate runner, there’s a plan included for you on this one!
Maffetone methodology (or Low Coronary heart Charge coaching methodology) will can help you overcome the fixed fatigue you is perhaps going through whereas coaching whereas figuring out you’ve gotten extra to offer.
It’s additionally nice for absolute rookies, as it’s going to assist you to construct a long-lasting basis.
Who’s Low Coronary heart Charge Half Marathon Coaching Plan plan for?
Anybody from an absolute newbie to an intermediate runner. If you end up injured or at all times overly fatigued by the midway level of coaching, it’s time to alter issues. You’ve gotta study what it means to actually run simple.
I’ve additionally discovered this benefiicial for ladies in Peri and Menopause to assist management cortisol.
How lengthy is the Low Coronary heart Charge (LHR) coaching plan? And what’s included?
This plan is designed to run wherever from 12 to twenty weeks relying in your present operating skills.
Count on detailed coaching plans, with every thing you might want to find out about how one can incorporate pace exercises in a MAF program, suggestions for implementing all of it, and even modules on frequent points, frustrations, and how one can proceed for them efficiently.
👉Checkout my Low Coronary heart Charge Coaching Plans >>
#6 Stroll a Half Marathon Plan
Ability Degree: Walker
Whether or not you’re new to health or simply choose to stroll, this plan goes that will help you construct up that point on ft to fortunately cross the end line. And let’s not faux that we will’t hit some fairly spectacular paces with strolling after we need to!
The typical end time to stroll a half marathon ranges from 3 to 4 hours. So that you completely need to observe a plan to make sure that you’ve gotten the endurance to finish the day.
Like most of those plans, you’ll discover that 12-16 weeks is an effective period of time and we’re completely going to incorporate hills and energy coaching.
13 Suggestions for a Good Half Marathon Coaching Schedule
Now that we’ve lined all of the half marathon coaching schedules, listed below are some further tricks to be sure to practice accurately.
1. Set Real looking Objectives
The very first thing you need to take into account is to set life like objectives whereas coaching for a half-marathon.
When you’re solely new to operating, perhaps your objective is to complete the race or to run the entire race with out prolonged stroll breaks.
When you’re an skilled runner, your objective is perhaps to run at a selected tempo and have an total time you need to end beneath.
No matter what your objective is, be life like about them in order that they’re achievable and assist you to be constant. Don’t overexert your self as this will result in harm.
Choose the proper plan and follow it, it gained’t be lengthy earlier than you’re assembly your objectives!
2. Select the Proper Plan
We’ve already talked about this intimately above, however the cause why I’m repeating it right here is that it’s completely important you select the plan that matches YOU.
Don’t overestimate (or underestimate) your skills – be sincere with your self, so you may have an pleasant expertise that’s injury-free.
Choose a plan that fits your way of life and is one thing you’ll be motivated to observe.
3. Prepare Below the Proper Situations
When you’re signing up for an official race, Google round and determine when and the place the race will happen. It will can help you account for the terrain you’ll be operating on in the course of the race, in addition to the climate you may count on that day.
As a lot as doable, attempt to practice beneath related circumstances so that you’re prepared for the race. Whereas there nonetheless is perhaps unexpected climate adjustments and different circumstances, you’ll be higher ready this fashion!
4. Don’t Neglect Relaxation Days
Resting is CRUCIAL! Relying on the plan, you’ll positively have at the least one deliberate relaxation day – don’t skip it. And in case you’re drained, take one other day without work to relaxation some extra!
Hearken to your physique, and don’t push your self to the purpose of quitting or affected by an harm.
Resting will permit your physique to heal and construct again stronger.
Anticipate that there can be some muscle fatigue and soreness as you begin doing one thing new. Operating on sore legs is okay.
. BUT PAIN is totally different from merely feeling sore and you realize the distinction, so don’t maintain pushing by means of precise ache. Harm prevention ought to at all times be on prime of your thoughts. With out consistency you may’t progress.
5. Get the Proper Gear
While you’re beginning off, having the proper gear is important as you progress by means of the assorted plans. Sporting the improper sneakers can result in harm and never can help you observe by means of together with your half-marathon dream.
I LOVE speaking gear, which suggests there’s a ton I may level to.
However hopefully these assist with among the largest questions that I obtain round gear.
6. Gasoline Up Appropriately
Fueling for the half marathon is totally different than the 10K and totally different than 26.2. You will get away with little to no fueling in coaching for a 10K and should NOT want fairly as a lot as you suppose in the course of the run for a half marathon.
It seems that many runners are over-fueling, which ends up in runners trots.
What turns into actually vital is your vitamin pre and post-workout. From what forms of carbohydrates you want, to totally different suggestions and methods, right here is every thing you might want to gasoline up accurately:
7. Don’t Skip the Energy Coaching
Energy coaching is a vital a part of any half-marathon coaching plan. It helps to strengthen muscle mass and joints, construct endurance, and total assist enhance your operating type. Energy coaching can even assist scale back the chance of harm and enhance your total efficiency.
On the subject of energy coaching exercises for a half marathon, give attention to workout routines that concentrate on the foremost muscle teams utilized in operating: glutes, quads, hamstrings, and calves.
When you want a spot to start out, we’ve acquired some nice runner energy coaching applications.
8. Cross Prepare to Enhance Efficiency
Cross-training is an effective way to complement your operating and assist you to attain your objectives. It may possibly assist to enhance your total health, scale back the chance of harm, and offer you a break from operating.
Cross-training actions can embody swimming, biking, yoga, or every other exercise that will get your coronary heart charge up and helps to construct energy.
On the subject of cross-training for a half marathon, give attention to actions that may assist you to construct endurance and energy with out placing an excessive amount of pressure in your physique.
9. Get Sufficient Sleep
Sleep is a vital a part of any coaching plan, and it’s particularly vital whenever you’re coaching for a half marathon. Getting sufficient sleep helps to make sure that your physique has the time it must recuperate from exhausting exercises and construct energy.
Intention for 7-9 hours of sleep every night time, and attempt to go to mattress and get up on the similar time every day. It will assist to manage your physique’s inner clock and be sure that you get the restful sleep you want.
So please, don’t neglect sleep. It’s free and has been confirmed by many research to be the very best software for enhancing efficiency.
10. Hearken to Your Physique
It’s vital to take heed to your physique whenever you’re coaching for a half marathon. When you’re feeling drained or sore, take a relaxation day or scale back the depth of your exercise. Don’t push your self too exhausting and danger harm.
When you really feel such as you want extra restoration time between exercises, don’t be afraid to take it.
11. Hearken to Your Physique
It’s vital to take heed to your physique whenever you’re coaching for a half marathon. When you’re feeling drained or sore, take a relaxation day or scale back the depth of your exercise. Don’t push your self too exhausting and danger harm.
When you really feel such as you want extra restoration time between exercises, don’t be afraid to take it.
12. Discover Methods to Keep Motivated
Consistency is what’s going to get you throughout the end line, and for that you might want to keep motivated all through coaching. Determine what motivates you and retains you going; it may very well be visualizing your self crossing the end line, having fun with your new operating gear, or coaching with a good friend.
This is without doubt one of the prime the explanation why I like to recommend runners be part of a neighborhood to not solely maintain them accountable however to additionally share their expertise and study from others. If you would like a enjoyable and pleasant neighborhood on-line, contemplate testing my On-line Run Membership.
13. Benefit from the Course of
And final, however actually not least, benefit from the course of! You’re going to be a unique (and higher) model of your self by the point you’re finished with the coaching and crossing the end line.
It’ll enhance your confidence, and also you’ll total expertise the quite a few advantages there are to operating.
Have enjoyable and problem your self on daily basis; be constant and it gained’t be lengthy until you’re crossing the end line of a half marathon!
Coaching for a half marathon is each an thrilling and difficult course of. However with the proper plan and dedication, you can also make it to the end line feeling sturdy and achieved. So, choose a plan that’s best for you, and also you’ll be capable to benefit from the journey as a lot because the vacation spot.
BONUS: Street to a PR Collection
You’ve already conquered your first 13.1 and now it’s time to take issues up a notch.
You’ve acquired your eyes on a shiny new Private File!
Take a look at all the Street to a PR collection designed to take you from discovering the proper objective by means of coaching and even race day logistics of the half marathon.
Every of those elements is essential to knocking off minutes to seconds in your greatest race.
Selecting your race tempo >>
Selecting the correct race in your objective >>
Lively Restoration vs Relaxation Days >>
Why you want a base constructing section>>
Safely including pace work >>
Why you want a peak week >>
How one can taper the proper means >>
Race day technique >>
9 methods to handle race day nerves>>
How one can bounce again from a foul race >>
Half Marathon Velocity Coaching
The above suggestions will all assist you to attain that subsequent objective, however these dive particularly into dropping your time!
Not studying? I put my prime suggestions on this video!
Need greater than only a plan to print by yourself? How about entry to a coach each week to ask questions? And a neighborhood of different runners who’re going by means of all of the issues you might be?
Checkout the brand new Digital Run Membership for ongoing assist and entry to all of the programs that may assist you to enhance.
There’s a lot to find out about half marathon coaching that I actually have lots of of different articles. However I understand how it’s to get sucked down the rabbit gap of knowledge.
As an alternative, I would like you to pick the areas the place you at present want essentially the most data!
We are able to at all times discover areas to enhance from higher dynamic heat ups to publish run stretching to our publish run meals.
Bounce in to those areas when you’ve gotten by means of the fundamentals!
Different methods to attach with Amanda
Instagram Day by day Run Enjoyable: RunToTheFinish
Fb Neighborhood Chatter: RunToTheFinish
Get extra operating suggestions: Pinterest
