As a marathoner, I can help with the basics on how to start training for a half marathon. Training is tough, the soreness is brutal, however after completing this huge accomplishment all you will be asking is when is the next one. I started out with absolutely no running experience to become a marathoner within a year. How you may ask? Well for starters the training.
How to Begin Training
With my experience in running, Nike had it right with “Just Do It”. My first day of training was at 6 in the morning at the end of January. If you are a beginner with the intention of running a half marathon, I recommend to start with making a training schedule. This training schedule should be followed exactly. Even if your legs are sore, try and run every day.
The next thing to talk about is pace. What pace do you think you are at? The goal with base training is to get you in shape and ready for higher mileage before adding any of the speed work.
To begin training, it is recommended to start around 4 months before the set race. If you are a beginner, this will give you time to get base training and speed work down that will ensure the best possible time.
To start off, make a schedule. The schedule will include base runs and long runs. To start off with, set the first week at a 21-mile week. What this means is to run 3 miles Monday through Friday and do 6 miles on Saturday. The 6 mile run is a great way to expose yourself to a longer run if you are unaccustomed to running altogether.
From the first week, the mileage will slowly increase. Stay at the same rate for the first 3 weeks, until you are a bit more in shape and have more muscle that can handle the longer mileage.
After the first three weeks of beginner base training, begin increasing the mileage ever so slightly to be 4 mile runs for 5 days with a 8 mile long run. The following week, keep the week runs the same, however increase the long run by 2 miles.
The long runs are the most important part of your workout. They are without doubt the hardest, however, they are the most necessary. The maximum mileage that is recommended for a half marathon training cycle is about 14 miles. Do not go over! Once you have hit 14 miles, begin decreasing the mileage for the long runs.
Training for a half marathon takes hard work and it’s important to have the right gear while training and you should do careful consumer research at a site like TopRateTen.com before making a purchase.. What people do not understand that it is not the person that is fast but it is the training that makes them fast. By putting in time and effort, your first race will be one of your proudest moments.