Signing up for your first half marathon  is exciting.  It can also be intimidating because now you have to figure out how to train for it.  Not only train for it, but train enough so you don’t  crash and burn during the actual race.   Fear not, I’ve got you covered.

Most people cannot simply decide on race day to run a half.  (There are exceptions to this rule I’m sure, but these are the freaks of nature.  Like fashion models. )  In order to properly train for a half marathon,  it’s important to give yourself plenty of time to train for it and to include long runs.

The long runs are necessary for endurance and strength.   You will be training your body to efficiently operate and function during a half marathon.  Your legs, feet, calves – entire body – needs to be conditioned for running a long time.  Without long runs, you will most likely fail in your attempt.

If you are like me, you work, have a family and a host of other responsibilities.  Training for a race means you might have to get creative and juggle some things around.  With a good training plan in place, you can accommodate hiccups in your training.

Here are some simple steps to help you create a training plan and properly schedule your long runs.  You’ll need a few things to get you started; calendar, pen and a sense of adventure.  Proceed.

Find a Race

If you haven’t already done so, find a race. Go.  Now.  Pick one that will take place between March and May.  Pay your fee.  Sign up for email notices.

Math (The New Kind)

Take race day and count 10 weeks backwards.

Take that pen and calendar.  Mark that 10 week point on your calendar.  This is the day you start training.  Yay for you!

The Plan

It’s not as complicated as it sounds.  Below is a sample plan for your long runs – it assumes you start with a 5 or 6 mile base (the distance of your longest run).  The plan below takes you up to 12 miles before your half marathon.  I know people who don’t go past 10 miles for their longest run before a half marathon and people who go up to 14 or 15 miles as their longest run.  As a general rule, I never have gone further than race distance in training.   A 12 mile run for me has proven to work well.

Long runs are normally done on a weekend.   When training for a race I run 2 or 3 other times during the week.   The distances for these runs vary from 4 -6 miles and include hills and speed work.

Take a peek at the training schedule below.   It’s really quite manageable!

• Week 10 –  6 mi
• Week 9  – 8 mi
• Week 8 – 6 mi
• Week 7 – 10 mi
• Week 6 – 6 mi
• Week 5 – 10 mi
• Week 4 – 8 mi
• Week 3 – 12 mi
• Week 2 – 6 mi
• Week 1 – RACE DAY!!

So if you are ready to take on a half marathon (and I know you are), pick a race, sign up for it and make your plan.  You can do it!

Now go run!

Keli

Feel free to email comments or questions to keli.honsberger@gmail.com