So you have run a 5k, or even a 10k, and now you are ready for something more challenging like a half marathon. The half marathon is a great distance. It’s long enough to feel challenged, but not so long that training for it completely takes over your life.
Here are a few training tips to help you along the way
Build a Base
One mistake that new runners often make when preparing for a a half marathon is thinking the 12-14 week plan takes you from the couch to the finish line. Most half marathon training plans assume that you have already built a weekly milage base of at least 15-20 miles, and your longest run 5 miles. Anything less that this will overwhelm your body’s ability to cope.
Choose a plan
12 weeks is a common length of many half marathon plans. Find a plan that matches your fitness levels.
Quality over Quantity. Running lots of miles each week is one way to prepare for a half marathon, but on the other hand, lots of miles increase our chance of injury. Fit in a few tempo runs each week, and then do one long run.
Doing cross training on your off days is a great way to boost your fitness. Cycling, swimming or using machine are great forms of cross training.
Find a group. Think about joining a running group. Training in a group can make all the difference.
Research the race
Find out which drinks will be provided at the race, and try and train using the same. Never use a sports drink or gel during the race that you haven’t tried beforehand.
Rest is just as important and a workout. Your body needs to rebuild and repair. Skipping rest days will tax your bodiy’s ability to recover and make you more prone to injury. Listen to your body. If you are feeling worn out with no energy, then rest!