When you’re on the lookout for a wise coaching plan that will help you hit your subsequent (or first)half marathon targets, then step proper up! We’ve put collectively a plan that can will let you progress steadily over the approaching months with out pushing your harm threat. This 16 week half marathon coaching plan does assume you’ve got a base already, so you could 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 thought how essential the suitable gear was. Let’s simply say, I discovered lots that day!
That’s why this plan is right here, to information you each step of the way in which. It’s easy, simple to observe, and versatile sufficient to suit into your life—even when you’re balancing work, household, and every little thing in between.
Between Coach Amanda’s decade plus of teaching and my very own 5 years, we consider this can be a stable plan for these with a bit expertise and might simply be modified on your wants. After all, if you’d like one thing actually customized…effectively that’s why we provide 1:1 teaching!!
One factor I all the time say about coaching is that you simply’ve received to have enjoyable. Positive, there will probably be days when motivation feels onerous to come back by, but when coaching begins to really feel like a chore, it’s time to change issues up.
Who’s This 16 Week Half Marathon Plan For?
This coaching plan is ideal when you have been working constant mileage for at the least a yr, have a particular race objective in thoughts or you’ll be able to run at the least 6-8 miles as a future already.
When 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 proper time to apply every little thing from carrying the suitable gear to testing your fueling technique and strengthening your mindset.
By race day, you’ll really feel robust, ready, and able to tackle 13.1 miles.
16 Week Half Marathon Coaching Plan Breakdown
Over 16 weeks, this plan will assist you construct mileage regularly, develop pace and endurance, and put together for race day. It should embody 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 will be damaged into sections so you possibly can have fun undertaking smaller targets in your solution to 13.1 miles. These small wins will preserve you motivated and remind you why you began this journey within the first place. Let’s make this a problem you’ll get pleasure from each step of the way in which!
For these of you that prefer to examine off bins, there’s a spreadsheet that you would be able to 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 whole weekly quantity must be in your Zone 2 or simple working. Which means it is best to be capable to keep on a dialog or sing your favourite tune out loud throughout these runs.
Some days could really feel simpler than others and that’s okay!
Pace Exercises
This plan does embody a pace exercise each week. It’s completely regular to really feel a bit 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 your physique and if it’s wildly new otherwise you’re feeling fatigued then you could want to tug again.
It should assist enhance your, which may also assist together with your endurance.
A number of key ideas:
- Don’t over run the pace, which means don’t attempt to go sooner than the prescribed paces and don’t attempt to do extra.
- Simple days have to really be simple so you’ve got the vitality to go onerous on these pace days and future days
- The spreadsheet has hyperlinks within the far proper column to assist clarify exercises when you’re uncertain
- Anticipate to learn to run strides – a sneaky pace software
- Get comfy with Interval Exercises and be taught objective tempo working
On the finish of the 16 weeks, it is possible for you to to look again and see simply how a lot progress you’ve got made. These exercises that after felt inconceivable will probably 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 primarily based in your schedule. If Saturday or one other day works higher for you, that’s completely advantageous! Currently, I’ve been doing my lengthy runs on Mondays, and have liked it.
When you do transfer your future, attempt to preserve your hardest exercise and lower-body power day just a few days aside.
This may assist you to keep away from heading into your future feeling overly fatigued and might get probably 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 making an attempt the plan! You recognize 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 received’t assist you to enhance and will enhance your threat of harm.
What if I Must Change Days?
Everybody’s private schedule goes to be totally different. This coaching plan will embody 4 days of working.
The pace exercise is scheduled in the beginning of every week to offer sufficient time to get well earlier than your weekend future. You possibly can transfer the exercises round in order that it suits together 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 should have a deliberate cutback week each 4th week that will help you get well
- When you transfer the schedule round, preserve 2-3 days between your onerous exercises, together with your lengthy runs and decrease physique exercises.
What Ought to You Do for Power Coaching on This Plan?
Power coaching is a crucial a part of any coaching plan- regardless of the space. Power coaching will cut back the chance of harm, enhance your total efficiency and assist you preserve higher working type.
No have to spend hours within the health club or observe exercises which can be tremendous difficult. 20-Half-hour as soon as per week specializing in full physique exercises with body weight, resistance bands/weights or a mixture will do exactly advantageous. (After all, we additionally received’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 note 2 days of power coaching scheduled. This will probably be a decrease physique day and higher physique/core day.
Once more, like with the pace exercises you’ll want to preserve your decrease physique exercise just a few days aside out of your future so that you simply’re not working on tremendous fatigued legs.
Once you attain half marathon taper weeks the main target will shift to body weight workouts and mobility that will help you put together for race day.
What About Relaxation Days Throughout the 16 Weeks?
First, you’ll discover each 4th week you will note a cutback week to offer your physique time to get well 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 on your muscle groups, joints and tendons to really take in the work and get stronger.
There may also be 1 deliberate relaxation day every week, don’t skip it.
As you undergo coaching, take heed to your physique and when you’re feeling extra drained than ordinary, take an additional relaxation day. It’s not price it to push by means of simply to examine one thing off of your listing.
Relaxation days will be full relaxation or energetic restoration days.
- Energetic restoration days assist you keep on with a schedule.
- Similar time you’ll have run, you do 10 minutes of hip mobility or foam rolling.
- It eases your anxiousness 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. Keep in mind that you would be able to’t give it your all in a exercise and even on race day when you’re continuously pushing on empty.
Able to get began?
👉Seize the total free 16 week half marathon plan right here >>
There may be a lot, SO MUCH, extra that we may let you know to prepare for the half marathon.
We’ve really damaged it down in to plenty of articles, so save this web page and are available again as you progress by means of levels to get the main points.
All proper, you’re in your method!! Keep in mind we’re right here for extra ideas or for that customized teaching to hit your huge targets.