Before starting any running for the 13.1 mile half marathon training distance, whether it is an organized race or a personal race, you must practice by regularly running approximately 9-14 miles per week. A half marathon is a nice distance since it allows everyone an opportunity to gain some running experience. A beginner can treat the half marathon as the next step in his or her running career, and a pro can use the half marathon as a part of his or her overall marathon training. The half marathon guide is not arduous like the full marathon training, and most runners love it because it is less time consuming and doesn’t take much time to recover from.
If you are a complete beginner to running, it is always good to consult your doctor before taking part in the half marathon training schedule. This is vital especially if you are between 35 – 40 years. A well prepared half marathon schedule will ensure that the runner is ready to perform to the best of his or her ability when the actual event is to take place. A 12-week marathon training plan can be prepared, in order to make the whole project a resounding success. The mid-week runs should be used for the purpose of conditioning and feeling out your proper pace, whereas the once-per-week long runs should be used to mentally prepare yourself for running the actual 13 miles.
The schedule can be prepared as described herewith. The first week would start with Monday being an off day. Then from Tuesday to Thursday, you run 3 miles per day. Friday will again be an off day. Saturday 3 miles again and Sunday 4 miles. The second week also starts with Monday and Friday being the off days. In fact, for the whole 12 weeks, Monday and Friday will be the off days.
The second week also you would run 3 miles on Tuesday to Thursday and improve on the last 2 days of Saturday and Sunday by running 4 and 5 miles respectively. This way you can schedule it for 12 weeks by running the furthest distance on Saturday and Sundays. The distances should be gradually increased with each passing week, but should not be increased instantly. By the end of the 12th week, or on the final Sunday of the 12th week, you must complete the 13.1 mile task. This way, your body will gradually get used to the pace of running and finally be able to complete the half marathon without any trouble.
The two days off for each week is mandatory for the beginners to half marathon running. It would help to repair their joints & muscles and give them adequate time to rest. The weekend long runs should accompany plenty of water during the runs, as well as after the running. If you feel like walking or taking a break during the runs, go ahead and do so. There is no need to feel guilty about it. This training schedule is an average plan, and you can get specialized plans by consulting the experts on the subject.