Training for A Half Marathon

A half marathon is an interesting race that pulls in a wide range of competitors. From those who treat this as a step up from a 10k to those who are just using it as a training run for a full marathon event. Obviously training schedules for serious runners will be tailored to a large extent and quite gruelling. However, this article focuses on runners looking to complete in around 1.50 – 2.10hrs.

For many people fitting in running around work and other commitments is not easy. However, its perfectly feasible to achieve a good time for a half marathon whilst running 3-4 times per week. Building to 20-25 miles per week, comprising of 4-5 milers and a long one at the weekends will get you a long way. However, if you can commit to 4 runs every week and gradually increase the distance, you will reap the rewards.

Over a ten week period you should use 3 of the 4 runs as relatively short (3-4 miles) runs, but include some fartleks, some hill work, and perhaps some over road running. This will help build your strength. The fourth run should steadily increase in distance from 6 miles at the start of the schedule to 12 miles at the end. However, I always feel that its good to get at least one run in which is the full 13 miles so mentally you have done it. So that it becomes a known quantity for you. If time permits, I’d actually suggest training to over 13 miles. There can be big psychological rewards from this in terms of the actual event not seeming very achievable, but your strength and stamina will be well accustomed to what you plan to put it through.

Half marathons are a great distance to race at. For many many runners, it is long enough to feel they have challenged themselves. For some it is just enough to make them wonder if one day they might have a bash at the full 26 miles.