Many people like the idea of taking on the challenge of running a half marathon. But for some the thought is daunting, particularly those who do not run or jog often. But the event can be completed by just about everyone, including beginners. This means people who cannot run far before training. It is one of the appeals of the sport and why it is so popular. It is important to get the basics right though, including selecting a suitable training schedule, one that is designed for beginners.
There are many plans and schedules for running half marathons on the internet and in running magazines, but most of those are aimed at people who are generally fit. Some are even designed specifically for runners. If you are neither of these things then you may find it difficult to complete the full training program. And that is important as every session that is completed (including the rest days) will be repaid to you on race day.
A good basic guideline is whether you are able to run or jog for 20 minutes non-stop and without walking. If you are able to do that, then a standard schedule is appropriate. If you are not able to run for this period of time then you need a schedule designed for beginners.
Most schedules last for between 12 and 16 weeks. A schedule that is designed for beginners will gradually build up the distances you are able to run. Some people will only be able to manage a combination of running and walking. That is okay, however, as all training will help get you ready for the race distance – 13.1 miles.
Sample 12 weeks Half Marathon Training Program for Beginners.
The first third of beginners’ schedules will involve a lot of rest days and short runs that will gradually get longer. During the second third of the training plan the distances will get longer. You may also be encouraged to run faster. Speed work is good for building leg strength, something which will help on race day, even while running slowly.
The final third will involve a tapering phase where the lengths of runs decrease. By this stage you will be at peak fitness so the key thing is to make sure your energy levels and strength on race day are maximized.
If your selected half marathon training schedule is completed you will be fitter and will be ready to complete a half marathon. You will not break any records, but that is not the point. Finishing and achieving your goals are the objectives.
Important factors for a good half marathon training plan
Rest days are very important during training. Even though running is important, allow for at least two days or so for rest per week. Resting will rejuvenate muscles, and alleviate tension.
Drinking lots of water, preferably eight glasses a day will flush your body of any unnecessary toxins and keep your body thriving throughout your half marathon training.
Proper Runners Diet.
Make sure you eat well throughout your training period. The best diet for an active half marathon runner is Carb heavy diet. Carbohydrates are the main energy source for our bodies. The ratio should be something like 60% carbs, and the rest coming from fats and proteins.
Take it easy
You do not want to run more than your body will allow, because running too fast or hard over a short period will lead to injury.
Check the following to download half marathon training programs.