In the event you’re on the lookout for a wise coaching plan that can assist you hit your subsequent (or first)half marathon objectives, then step proper up! We’ve put collectively a plan that may permit you to progress steadily over the approaching months with out pushing your damage threat. This 16 week half marathon coaching plan does assume you will have a base already, so you might have to drop down the miles if you don’t.
After I ran my first half marathon, I crossed the end line and swore I’d by no means do it once more. Why? As a result of I didn’t observe any sort of coaching plan. My “fueling technique” was a handful of Swedish Fish, and I had no concept how vital the appropriate gear was. Let’s simply say, I realized loads that day!
That’s why this plan is right here, to information you each step of the best way. It’s easy, simple to observe, and versatile sufficient to suit into your life—even when you’re balancing work, household, and the whole lot in between.
Between Coach Amanda’s decade plus of teaching and my very own 5 years, we imagine this can be a stable plan for these with slightly expertise and may simply be modified to your wants. In fact, if you need one thing really customized…effectively that’s why we provide 1:1 teaching!!
One factor I at all times say about coaching is that you just’ve bought to have enjoyable. Positive, there might be days when motivation feels onerous to come back by, but when coaching begins to really feel like a chore, it’s time to modify issues up.
Who’s This 16 Week Half Marathon Plan For?
This coaching plan is ideal when you have been operating constant mileage for at the very least a 12 months, have a selected race objective in thoughts or you’ll be able to run at the very least 6-8 miles as a long term already.
In the event you’re a newbie or trying to run your first half marathon, take a look at our different free Half Marathon coaching plans:
Coaching for a half marathon is not only about masking distance, it’s the right time to observe the whole lot from carrying the appropriate gear to testing your fueling technique and strengthening your mindset.
By race day, you’ll really feel sturdy, ready, and able to tackle 13.1 miles.
16 Week Half Marathon Coaching Plan Breakdown
Over 16 weeks, this plan will enable you to construct mileage steadily, develop pace and endurance, and put together for race day. It should embrace a mixture of simple runs, lengthy runs, and pace exercises like intervals, tempo runs, and strides.
To maintain issues thrilling, this 16-week half marathon coaching plan may be damaged into sections so you may have fun conducting smaller objectives in your strategy to 13.1 miles. These small wins will maintain you motivated and remind you why you began this journey within the first place. Let’s make this a problem you’ll take pleasure in each step of the best way!
For these of you that wish to test off packing containers, there’s a spreadsheet that you may obtain and even print!
This plan doesn’t provide you with particular paces for the exercises or power coaching plans, however these are included in custom-made teaching plans we create. So when you want one thing tailor-made to you, attain out about 1:1 teaching!
Simple Runs
Keep in mind that 80% of your complete weekly quantity needs to be in your Zone 2 or simple operating. That means it’s best to be capable to stick with it a dialog or sing your favourite music out loud throughout these runs.
Some days might really feel simpler than others and that’s okay!
Velocity Exercises
This plan does embrace a pace exercise each week. It’s completely regular to really feel slightly nervous about pace exercises, they’re meant to problem you and push you outdoors of your consolation zone. They’re inserted with a gentle construct, however you realize your physique and if it’s wildly new otherwise you’re feeling fatigued then you might want to drag again.
It should assist enhance your, which can even assist along with your endurance.
A number of key ideas:
- Don’t over run the pace, that means don’t attempt to go sooner than the prescribed paces and don’t attempt to do extra.
- Simple days have to actually be simple so you will have the power to go onerous on these pace days and long term days
- The spreadsheet has hyperlinks within the far proper column to assist clarify exercises when you’re not sure
- Count on to learn to run strides – a sneaky pace device
- Get snug with Interval Exercises and be taught objective tempo operating
On the finish of the 16 weeks, it is possible for you to to look again and see simply how a lot progress you will have made. These exercises that when felt unimaginable might be a reminder of how a lot progress was made.
Lengthy Runs
On this plan, lengthy runs are schedule for Sundays, however be at liberty to regulate based mostly in your schedule. If Saturday or one other day works higher for you, that’s completely superb! These days, I’ve been doing my lengthy runs on Mondays, and have beloved it.
In the event you do transfer your long term, attempt to maintain your hardest exercise and lower-body power day a number of days aside.
This may enable you to to keep away from heading into your long term feeling overly fatigued and may get essentially the most out of it.
You’ll discover that there are a 13 and 14 mile lengthy runs scheduled, don’t let this intimidate you from attempting the plan! You already know your physique finest, it’s okay to shorten these lengthy runs to 10 and 11 miles. Pushing your self an excessive amount of too quickly gained’t enable you to to enhance and will improve your threat of damage.
What if I Must Change Days?
Everybody’s private schedule goes to be totally different. This coaching plan will embrace 4 days of operating.
The pace exercise is scheduled in the beginning of every week to present sufficient time to get better earlier than your weekend long term. You’ll be able to transfer the exercises round in order that it matches along with your life-style.
However earlier than you try this, there are a few issues to recollect:
- By no means skip the weekly relaxation day
- You’ll have a deliberate cutback week each 4th week that can assist you get better
- In the event you transfer the schedule round, maintain 2-3 days between your onerous exercises, together with your lengthy runs and decrease physique exercises.
What Ought to You Do for Energy Coaching on This Plan?
Energy coaching is a crucial a part of any coaching plan- regardless of the gap. Energy coaching will cut back the chance of damage, enhance your total efficiency and enable you to preserve higher operating type.
No have to spend hours within the fitness center or observe exercises which are tremendous sophisticated. 20-Half-hour as soon as per week specializing in full physique exercises with body weight, resistance bands/weights or a mix will just do superb. (In fact, we additionally gained’t complain if you’ll be able to squeeze in additional with out over doing it.)
The primary 14 weeks of the plan, you will notice 2 days of power coaching scheduled. This might be a decrease physique day and higher physique/core day.
Once more, like with the pace exercises it would be best to maintain your decrease physique exercise a number of days aside out of your long term so that you just’re not operating on tremendous fatigued legs.
Whenever you attain half marathon taper weeks the main target will shift to body weight workouts and mobility that can assist you put together for race day.
What About Relaxation Days Throughout the 16 Weeks?
First, you’ll discover each 4th week you will notice a cutback week to present your physique time to get better and modify. That is intentional as a result of with out that pull again, you’re simply piling on the stress and never offering time to your muscle tissue, joints and tendons to truly soak up the work and get stronger.
There can even be 1 deliberate relaxation day every week, don’t skip it.
As you undergo coaching, hearken to your physique and when you’re feeling extra drained than normal, take an additional relaxation day. It’s not price it to push via simply to test one thing off of your listing.
Relaxation days may be full relaxation or lively restoration days.
- Lively restoration days enable you to persist with a schedule.
- Similar time you’d have run, you do 10 minutes of hip mobility or foam rolling.
- It eases your nervousness about not doing something.
- REST is when the physique grows from the work you do, it’s a part of coaching.
Begin to look ahead to your relaxation days and never dread them. Bear in mind that you may’t give it your all in a exercise and even on race day when you’re consistently pushing on empty.
Able to get began?
👉Seize the complete free 16 week half marathon plan right here >>
There’s a lot, SO MUCH, extra that we might let you know to prepare for the half marathon.
We’ve really damaged it down in to various articles, so save this web page and are available again as you progress via levels to get the small print.
All proper, you’re in your method!! Bear in mind we’re right here for extra ideas or for that customized teaching to hit your huge objectives.