They neglect adaptation, strength, and recovery techniques-and this often leads to runner injury or burnout.Īt The Run Experience, we do things differently. Many half marathon training plans for beginners make the mistake of taking things too quickly.

A couch to half marathon goal can be attainable-you simply need to dedicate time to your goal, keep yourself motivated, and commit to a beginner half marathon training plan. If you’re not a regular exerciser, the idea of getting from couch to half marathon and crossing the finish line can sound overwhelming.īut it doesn’t have to be. Aim for a conversational pace that doesn’t leave you too out of breath.Want to run your first half marathon ? Or maybe you’re just thinking about the idea of one as a future goal. “You’re getting more steps in, putting more pressure on your joints - which will help your body adapt to running.” With that in mind, let your easy runs be truly easy and comfortable.

“Spending that time on your feet is so important to build that runner’s strength,” she explains. That’s because Jeter wants you to focus on increasing the time you spend on your feet, rather than aiming for specific mileage (or trying to get the run done as quickly as possible).

You’ll also notice in this 10-week half-marathon training plan that some of your easy runs are determined by time (think: 25-30 minutes) rather than distance (e.g., 3 miles or 4.8 km). (Tapering, ICYDK, is the period of time during race training when you pull back on mileage in order to give your legs time to fully recover for race day.) Since your legs are already accustomed to running a few miles at a time, your “long runs” during training start at 4 miles (4.5 km) and peak at 12 miles (19.3 km) during week 7 of your half-marathon training plan - giving you plenty of time to taper before race day. “You might also have experience running a 5K (almost 8K km) or you’ve done a smaller race before.” And if this is your first half marathon, this 10-week training plan is perfect for you. “You should be able to run 3 miles (4.8 km)comfortably, without stopping,” she advises. While runners who are total beginners should stick to a 12-week half-marathon training plan, this 10-week training plan is more appropriate for runners with a little bit of experience, says Jeter.

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