Training for a Half Marathon

Since 2003 new runners have flocked to the half marathon, viewing it as more accessible and less punishing than a full marathon. Participants have less chance for injury in the half and a quicker recovery time. Zersenay Tadese set the world record in 2010 for the fastest half marathon, running the 13.1 miles in 58 minutes, 23 seconds. You may not be the next Zersenay, but with training and dedication you can cross the finish line with your head held high.

Things You'll Need

  • Running shoes
  • Lined shorts or runner's gel
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Instructions

  1. Prepare Safely

    • 1

      Get a clean bill of health and discuss your exercise goals with your doctor before you begin training, especially if you're a new runner, over 40 or overweight.

    • 2

      Find a marathon with a cause you support and give yourself eight to 16 weeks to prepare. Train with a deadline in mind, and run for a cause you believe in to stay motivated.

    • 3

      Buy a good pair of running shoes. Shop at a specialty store with a knowledgeable staff. Be willing to spend a little more for comfort, support and durability. Also buy at least one pair of lined running shorts or runner's lube to avoid chafing of the thighs.

    • 4

      Get into the habit of jogging five times a week, including two 3-mile runs, one 4-mile run and one 5-mile run a week. Spread out your days off. Take your time and build yourself up over the course of about a month. Walk if you need to during your runs, keeping in mind that you're trying to finish a half marathon, not come in first.

    Training Regimen

    • 5

      Develop a training schedule that you can stick to. Jog five days a week with your days off evenly divided, so that your body has time to recuperate. Build up your distance over the course of 12 weeks if you're a new runner. Make Sunday the last day of your running week, if you know that the day of the half marathon will be on a Sunday. The first week take Monday off, run 3 miles on Tuesday, Wednesday and Thursday. Take Friday off. Run 3 miles on Saturday and then go for distance on Sunday, running 6 miles. The second week add a mile on Wednesday.The third week, add a mile on Sunday. The fourth week, add a mile on Wednesday and Sunday. During the fifth week add a mile on Tuesday, Thursday and Sunday.

    • 6

      Alternate the days of the week that you increase your distance, while subtracting a mile from one of the other days. Consistently add miles to your Sunday run. During week six run 4 miles on Tuesday, Wednesday and Thursday, and 8 miles on Sunday.

    • 7

      Build up your Sunday runs while not exhausting yourself the rest of the week. For week 10 run 4 miles on Tuesday, 5 miles on Wednesday, 4 miles on Thursday, 4 miles on Saturday and 12 miles on Sunday.

    • 8

      Rest your body during the eleventh week, subtracting a mile from your Saturday run and halving the distance you run on Sunday to only 6 miles.

    • 9

      Run 3 miles on the Tuesday before the half marathon, 5 miles on Wednesday, 3 miles on Thursday and 2 miles on Saturday.