{"id":979,"date":"2022-11-02T14:46:52","date_gmt":"2022-11-02T11:46:52","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=979"},"modified":"2022-12-23T13:52:24","modified_gmt":"2022-12-23T10:52:24","slug":"8-week-half-marathon-training-tips","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/8-week-half-marathon-training-tips\/","title":{"rendered":"8 Week Half Marathon Training + Tips"},"content":{"rendered":"\n

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\u2019ve already run the 13.1-mile event and seek to improve your performance, a proper training plan is the key to success. <\/p>\n\n\n\n

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\u2019s explore the basics of half marathon training.<\/p>\n\n\n\n

7 Tips for Successful Half Marathon Training<\/h2>\n\n\n\n

Completing a half marathon can sound intimidating, but it\u2019s 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.<\/p>\n\n\n\n

1. Get the Right Shoes<\/h3>\n\n\n\n

A good pair of sneakers will support your knees and feet and ensure you don\u2019t get injured. Recent research<\/a> found that running shoes with high flexibility, low weight, and low levels of cushioning can lead to shin and calf injuries. That\u2019s why investing in good running gear is important before you start training.<\/p>\n\n\n\n

2. Drink Enough Water<\/h3>\n\n\n\n

You must stay hydrated to complete your training sessions successfully. Otherwise, you\u2019ll feel weak or dizzy. You\u2019ll probably be fine without water during runs under 60 minutes. But if it\u2019s hot outside, it\u2019s necessary to drink water even during relatively short runs.<\/p>\n\n\n\n

3. Cross-Train<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

4. Don\u2019t Ignore Stretching<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

5. Follow the Right Diet<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

6. Stick to the Schedule<\/h3>\n\n\n\n

If the first week of the running plan seems rather easy, you may feel tempted to start training harder. But it\u2019s better to progress slowly and allow your body to gradually get used to increasing the half marathon miles.<\/p>\n\n\n\n

7. Rest<\/h3>\n\n\n\n

Rest days are essential for muscle tissue recovery. Since you plan to go through an intense 8-week half marathon training, you\u2019ll need at least one rest day per week to avoid overtraining. And keep in mind that a rest day is 24 hours without running.<\/p>\n\n\n\n

The 80\/20 Rule for Half Marathon Training<\/h2>\n\n\n\n

Can you prepare to run a half marathon in 2 months? Yes, if you do it wisely! <\/p>\n\n\n\n

Here\u2019s 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? <\/p>\n\n\n\n

According to Dr. Stephen Seiler, one of the world\u2019s top physiologists, runners who wish to show great results on race day should follow the 80\/20 rule<\/a>. 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\u2019ll avoid fatigue and the following stagnation and decline of performance. You\u2019ll have enough rest and be fit by race day.<\/p>\n\n\n\n

Seiler\u2019s 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.<\/a> So remember, your half marathon training schedule should consist mainly of runs done at a slow and comfortable pace.<\/p>\n\n\n\n

Half Marathon Training: How Long Does It Take?<\/h2>\n\n\n\n

\u0421an a beginner train for a half marathon in 8 weeks? Everything depends on your fitness level, experience, and personal goals. If you\u2019re 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\u2019ll need to slowly build endurance and get in the right shape over 12 or 16 weeks to avoid injuries caused by overtraining.<\/a><\/p>\n\n\n\n

Don\u2019t 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:<\/p>\n\n\n\n

Your Fitness Level<\/h3>\n\n\n\n

You need to be able to run at least 3 miles comfortably to move on to longer distances. Otherwise, it\u2019s better to do a less-aggressive training program.<\/p>\n\n\n\n

Your Time<\/h3>\n\n\n\n

Check your schedule and make sure that going through an 8-week half marathon training plan is a realistic goal. You\u2019ll 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<\/a>, and all your hard work will be in vain. <\/p>\n\n\n\n

Your Health<\/h3>\n\n\n\n

If you\u2019re dealing with an injury or feel weak or tired, it\u2019s 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.<\/p>\n\n\n\n

Half Marathon Training Plan<\/h2>\n\n\n\n

If you feel you are in good health, in decent shape, and have enough time for regular training, you\u2019re 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:<\/p>\n\n\n\n

  • it\u2019s a good idea to run for 4 days and cross-train for 2 days<\/li>
  • one day a week, you must rest to prevent injuries <\/li>
  • if you feel like you are overtraining, take another rest day<\/li>
  • never forget about warm-ups and cool-downs<\/li>
  • don\u2019t push yourself too hard during the second month of training – give yourself enough time to recover<\/li><\/ul>\n\n\n\n

    8-Week Half Marathon Training Schedule<\/h2>\n\n\n\n

    Here\u2019s 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.<\/p>\n\n\n\n

    Week 1 <\/h3>\n\n\n\n

    Monday: 4-mile slow run<\/p>\n\n\n\n

    Tuesday: 30 to 45-minute strength training<\/p>\n\n\n\n

    Wednesday: 4-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: 4-mile run at a slow to moderate pace<\/p>\n\n\n\n

    Saturday: 5-mile long run at a comfortable pace<\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Week 2<\/h3>\n\n\n\n

    Monday: 4-mile slow run<\/p>\n\n\n\n

    Tuesday:  30 to 45-minute strength training<\/p>\n\n\n\n

    Wednesday: 4-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: 4-mile run at a slow to moderate pace<\/p>\n\n\n\n

    Saturday: 6-mile long run at a comfortable pace<\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Week 3<\/h3>\n\n\n\n

    Monday: 5-mile slow run<\/p>\n\n\n\n

    Tuesday: 45 to 60-minute strength training<\/p>\n\n\n\n

    Wednesday: 6-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: 5-mile run at a slow to moderate pace<\/p>\n\n\n\n

    Saturday: 8-mile long run at a comfortable pace<\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Week 4<\/h3>\n\n\n\n

    Monday: 5-mile slow run<\/p>\n\n\n\n

    Tuesday: 45 to 60-minute strength training<\/p>\n\n\n\n

    Wednesday: 6-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: 5-mile run at a slow to moderate pace<\/p>\n\n\n\n

    Saturday: 8-mile long run at a comfortable pace<\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Week 5<\/h3>\n\n\n\n

    Monday: 5-mile slow run<\/p>\n\n\n\n

    Tuesday: 45 to 60-minute strength training<\/p>\n\n\n\n

    Wednesday: 5-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: 5-mile run at a slow to moderate pace<\/p>\n\n\n\n

    Saturday: 10-mile long run at a comfortable pace<\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Week 6<\/h3>\n\n\n\n

    Monday: 5-mile slow run<\/p>\n\n\n\n

    Tuesday: 45 to 60-minute strength training<\/p>\n\n\n\n

    Wednesday: 5-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: 4-mile run at a slow to moderate pace<\/p>\n\n\n\n

    Saturday: 12-mile long run at a comfortable pace (here, start reducing the mileage to rest for race day)<\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Week 7<\/h3>\n\n\n\n

    Monday: 4-mile slow run<\/p>\n\n\n\n

    Tuesday: 30 to 45-minute strength training<\/p>\n\n\n\n

    Wednesday: 4-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: 3-mile run at a slow to moderate pace<\/p>\n\n\n\n

    Saturday: 8-mile long run at a comfortable pace <\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Week 8<\/h3>\n\n\n\n

    Monday: 4-mile slow run<\/p>\n\n\n\n

    Tuesday: rest day<\/p>\n\n\n\n

    Wednesday: 4-mile slow run<\/p>\n\n\n\n

    Thursday: 30-minute cross-training or rest day<\/p>\n\n\n\n

    Friday: rest day<\/p>\n\n\n\n

    Saturday: Race Day<\/p>\n\n\n\n

    Sunday: rest day<\/p>\n\n\n\n

    Going from the couch to a half marathon is not easy, but it\u2019s an achievable and very rewarding goal. Stick to the schedule, have quality rest, don\u2019t overtrain, and, in 8 weeks, you\u2019ll be ready to run your first 13.1-mile race. Good luck with the training, and show your best on race day!<\/p>\n","protected":false},"excerpt":{"rendered":"

    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\u2019ve 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 […]<\/p>\n","protected":false},"author":4,"featured_media":980,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[6],"tags":[],"yoast_head":"\n8 Week Half Marathon Training + Tips - RUNZY<\/title>\n<meta name=\"description\" content=\"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\u2019ve - RUNZY\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runzy.com\/blog\/8-week-half-marathon-training-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Week Half Marathon Training + Tips - RUNZY\" \/>\n<meta property=\"og:description\" content=\"A half marathon is the next big milestone after completing a 5K and a 10K race. 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/gregrublev\/\"],\"url\":\"https:\/\/runzy.com\/blog\/author\/greg-rublev\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"8 Week Half Marathon Training + Tips - RUNZY","description":"A half marathon is the next big milestone after completing a 5K and a 10K race. 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!","sameAs":["https:\/\/www.linkedin.com\/in\/gregrublev\/"],"url":"https:\/\/runzy.com\/blog\/author\/greg-rublev\/"}]}},"_links":{"self":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/979"}],"collection":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/comments?post=979"}],"version-history":[{"count":4,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/979\/revisions"}],"predecessor-version":[{"id":2121,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/979\/revisions\/2121"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media\/980"}],"wp:attachment":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media?parent=979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/categories?post=979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/tags?post=979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}