Hi Lovelies. Happy Monday and today we are talking about half marathon training. I am going to be joining another race over the fall months and start training now. I have started writing out my training agenda and thought I would share my half marathon training tips.
Give yourself time. I always give myself three months to train for a half and build one mile at a time. My starting run is six miles and then building up to 12 by adding one mile every week. I pause at 10 miles for two weeks and then stay at 12 miles for two weeks. Two weeks before I decrease back down to 7-8 miles. I have included my training schedule below.
Mix in interval training. It’s not all about distance and time. Interval training is a great way to prepare your body for the long distance. I do 1 minute sprint intervals in-between my long distance training for 3 miles. I will sprint for 1 minute and keep a steady pace for 5 minutes.
Be sure to rest and recover. After your long run, take a rest day. This can include light stretching and walking. Just don’t do anything to strenuous. You want your body to be able to rebuild and repair the muscles from the long distance run.
Water intake is key to training for a race. You don’t want to dehydrate. This can cause muscle cramps, and just an overall yucky feeling. Make sure you drink plenty of water while you are training. You should be intaking water every 15 minutes if you are doing a longer run. Another tip, is to use some sort of electrolyte replacement for longer runs. Try to consume something every 30-45 minutes.
I like to get my shoes when I start training. Break them in and wear those for my race. Once the race is done, if they are worn out I will replace them. This has always worked for me and kept my body well. I know when my shoes need to be replaced because my knees will start to hurt. Always be sure to replace your running shoes every six months to a year depending on how much running you are doing. This could be sooner if you are very active runner.