A half marathon is the next big milestone after completing a 5K and a 10K race. Whether it is your first time training for the half-marathon or you’ve already run the 13.1-mile event and seek to improve your performance, a proper training plan is the key to success.
Though a half marathon training plan is usually designed for 12 weeks, you can get in the right shape in just 2 months if your time is limited. But before we move on to the 8-week running schedule, let’s explore the basics of half marathon training.
7 Tips for Successful Half Marathon Training
Completing a half marathon can sound intimidating, but it’s not as hard as it seems. You just need to prepare your body to run 13.1 miles. Here are some essential tips for getting the most out of your half marathon training.
1. Get the Right Shoes
A good pair of sneakers will support your knees and feet and ensure you don’t get injured. Recent research found that running shoes with high flexibility, low weight, and low levels of cushioning can lead to shin and calf injuries. That’s why investing in good running gear is important before you start training.
2. Drink Enough Water
You must stay hydrated to complete your training sessions successfully. Otherwise, you’ll feel weak or dizzy. You’ll probably be fine without water during runs under 60 minutes. But if it’s hot outside, it’s necessary to drink water even during relatively short runs.
3. Cross-Train
Even though cross-training is not mandatory to complete the half marathon, it will help you build strength and endurance and improve your half marathon average time. You can pick different types of workouts, from cycling and swimming to yoga and hiking. But remember, cross-training is not your top priority, so ensure you dedicate most of your time to race-specific workouts.
4. Don’t Ignore Stretching
Dynamic stretching is recommended before training to prepare your body for the run and prevent muscle tears and other injuries. Stretching after the run will keep your muscles flexible and reduce soreness.
5. Follow the Right Diet
You need the energy to complete each run, especially the long ones. So make sure your diet includes easily digestible carbs a few hours before the training session and enough protein after the run to help your muscles recover.
6. Stick to the Schedule
If the first week of the running plan seems rather easy, you may feel tempted to start training harder. But it’s better to progress slowly and allow your body to gradually get used to increasing the half marathon miles.
7. Rest
Rest days are essential for muscle tissue recovery. Since you plan to go through an intense 8-week half marathon training, you’ll need at least one rest day per week to avoid overtraining. And keep in mind that a rest day is 24 hours without running.
The 80/20 Rule for Half Marathon Training
Can you prepare to run a half marathon in 2 months? Yes, if you do it wisely!
Here’s the basic principle you should keep in mind when going through the half marathon 8-week training plan: the majority of your runs should be done at a slow and leisurely pace. Sounds surprising?
According to Dr. Stephen Seiler, one of the world’s top physiologists, runners who wish to show great results on race day should follow the 80/20 rule. 80% of the half marathon training schedule should include mild and low-intensity training, and the remaining 20% should consist of high-intensity training. Why? Because with this approach, you’ll avoid fatigue and the following stagnation and decline of performance. You’ll have enough rest and be fit by race day.
Seiler’s research showed that the 80/20 rule is applicable to both elite athletes and beginner runners since this training approach allows for achieving good results even if you train only 4 times a week. So remember, your half marathon training schedule should consist mainly of runs done at a slow and comfortable pace.
Half Marathon Training: How Long Does It Take?
Сan a beginner train for a half marathon in 8 weeks? Everything depends on your fitness level, experience, and personal goals. If you’re only entering the world of running and have never participated in shorter runs like the 5K, the best half marathon training plan for you is gradual. You’ll need to slowly build endurance and get in the right shape over 12 or 16 weeks to avoid injuries caused by overtraining.
Don’t have that much time? You can master the half marathon distance in just 2 months. But before you start your 8-week half marathon training program, consider the following:
Your Fitness Level
You need to be able to run at least 3 miles comfortably to move on to longer distances. Otherwise, it’s better to do a less-aggressive training program.
Your Time
Check your schedule and make sure that going through an 8-week half marathon training plan is a realistic goal. You’ll need to have enough time for it. Do you have any important events during the next 2 months? Do you have any family commitments that could cause conflicts? Are there any other responsibilities that will make you miss training? Remember, just 2 weeks without running is enough to lose your fitness levels, and all your hard work will be in vain.
Your Health
If you’re dealing with an injury or feel weak or tired, it’s not the best time to start training. Runs, especially longer ones, cause huge stress to your body. So to be ready to face the challenge of half marathon training, you must ensure your body is ready.
Half Marathon Training Plan
If you feel you are in good health, in decent shape, and have enough time for regular training, you’re ready to start preparing for the half marathon. You need to have a proper and carefully planned schedule for the full 8 weeks. Here are some tips on how to come up with an effective training program:
- it’s a good idea to run for 4 days and cross-train for 2 days
- one day a week, you must rest to prevent injuries
- if you feel like you are overtraining, take another rest day
- never forget about warm-ups and cool-downs
- don’t push yourself too hard during the second month of training – give yourself enough time to recover
8-Week Half Marathon Training Schedule
Here’s an example of a training plan for 8 weeks. Feel free to modify it to fit your schedule and preferences, but make sure you follow the recommendations stated above.
Week 1
Monday: 4-mile slow run
Tuesday: 30 to 45-minute strength training
Wednesday: 4-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: 4-mile run at a slow to moderate pace
Saturday: 5-mile long run at a comfortable pace
Sunday: rest day
Week 2
Monday: 4-mile slow run
Tuesday: 30 to 45-minute strength training
Wednesday: 4-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: 4-mile run at a slow to moderate pace
Saturday: 6-mile long run at a comfortable pace
Sunday: rest day
Week 3
Monday: 5-mile slow run
Tuesday: 45 to 60-minute strength training
Wednesday: 6-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: 5-mile run at a slow to moderate pace
Saturday: 8-mile long run at a comfortable pace
Sunday: rest day
Week 4
Monday: 5-mile slow run
Tuesday: 45 to 60-minute strength training
Wednesday: 6-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: 5-mile run at a slow to moderate pace
Saturday: 8-mile long run at a comfortable pace
Sunday: rest day
Week 5
Monday: 5-mile slow run
Tuesday: 45 to 60-minute strength training
Wednesday: 5-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: 5-mile run at a slow to moderate pace
Saturday: 10-mile long run at a comfortable pace
Sunday: rest day
Week 6
Monday: 5-mile slow run
Tuesday: 45 to 60-minute strength training
Wednesday: 5-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: 4-mile run at a slow to moderate pace
Saturday: 12-mile long run at a comfortable pace (here, start reducing the mileage to rest for race day)
Sunday: rest day
Week 7
Monday: 4-mile slow run
Tuesday: 30 to 45-minute strength training
Wednesday: 4-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: 3-mile run at a slow to moderate pace
Saturday: 8-mile long run at a comfortable pace
Sunday: rest day
Week 8
Monday: 4-mile slow run
Tuesday: rest day
Wednesday: 4-mile slow run
Thursday: 30-minute cross-training or rest day
Friday: rest day
Saturday: Race Day
Sunday: rest day
Going from the couch to a half marathon is not easy, but it’s an achievable and very rewarding goal. Stick to the schedule, have quality rest, don’t overtrain, and, in 8 weeks, you’ll be ready to run your first 13.1-mile race. Good luck with the training, and show your best on race day!
